A Therapist’s Guide to Preparing for Birth

Preparing for birth isn’t just about packing a hospital bag- it’s about getting ready in your body and mind. As a therapist and full-spectrum doula, I work with parents who want to feel supported and empowered as they navigate pregnancy, birth, and postpartum. Here’s my guide to preparing like a pro (and taking care of yourself along the way).

1. Take a Childbirth Class (Even if You’ve Done This Before!)

Yes, even second- or third-time parents benefit from a refresher. Classes can help you feel confident, learn new techniques, and prepare for the unexpected. Check with your birthing center, hospital, or doula- many offer prenatal classes on coping with labor, newborn care, breastfeeding, and infant CPR.

2. Read a Book (or Two!)

Books are a wonderful way to feel informed, inspired, and empowered for birth. Some of my favorites include:

• Nurture: A Modern Guide to Pregnancy, Birth, Early Motherhood & Trusting Yourself and Your Body, by Erica Chidi

• Why Did No One Tell Me This?: The Doula’s (Honest) Guide for Expectant Parents, by Natalia Hailes & Ash Spivak

• Birthing from Within: An Extra-Ordinary Guide to Childbirth Preparation, by Pam England

• Natural Hospital Birth: The Best of Both Worlds, by Cynthia Gabriel

Doula tip: Keep a notebook next to your bed while reading! Jot down questions or ideas you want to bring to your birth team.

3. Make a Postpartum Plan

Thinking ahead for the weeks after birth can be helpful. Consider planning for:

• Birth announcements

• Household chores & meal planning (meal trains are lifesavers!)

• Sleep shifts & rest strategies

• Physical recovery needs

• Pumping or bottle cleaning routines

• Emotional self-care

• Boundaries for visitors

Bonus: Postpartum Support International (PSI) offers a FREE virtual Postpartum Planning for Mental & Emotional Wellbeing class. This class is held multiple times each month.

4. Join an Online Support Group

Community matters! Online groups can help you feel seen, heard, and supported, especially if you’re navigating challenges during pregnancy. PSI has over 50 free virtual support groups, including mindfulness, mood support, pregnancy after loss, Black Moms Connect, and more.

5. Keep Mental Health Resources Easy to Access

Pregnancy and postpartum bring big emotional changes, and perinatal mental health challenges are more common than most people realize. They can appear anytime during pregnancy or after birth, and the good news is they are treatable with counseling, medication, and healthy routines.

Pro tip from a doula/therapist: Put important mental health resources somewhere you’ll see them often, like on your fridge or bathroom mirror, so you know exactly where to turn if you need support. One key resource is the National Maternal Mental Health Hotline, available 24/7 at 1-833-TLC-MAMA (1-833-852-6262).

Having these numbers visible can make reaching out feel easier, especially on tough days when self-care feels hard to prioritize.

The Takeaway

Preparing mentally and physically for birth is an act of self-care. By taking classes, reading, planning for postpartum, and connecting with supportive communities, you’re giving yourself the tools to feel cared for during this life transition.

Remember: You don’t have to do this alone. Support from therapists, doulas, and community is there to help you feel seen, prepared, and supported every step of the way.