Postpartum Communication Worksheet: How Partners Can Support New Moms
Navigate difficult conversations with empathy and understanding. Tools to strengthen your relationship during challenging times.
Essential Communication Tools
The Daily Temperature Check
A quick way to check in on emotional state
How to use it:
- 1.Ask: 'On a scale of 1-10, how are you feeling today?'
- 2.Follow up with: 'What would help move that number up?'
- 3.Listen to the response without judgment
- 4.Offer specific support based on their answer
The Pause and Reflect
When conversations get heated or overwhelming
How to use it:
- 1.Say: 'Let's take a pause so we can both think'
- 2.Take 10-15 minutes apart
- 3.Come back and share what you each need
- 4.Focus on solutions, not blame
The Appreciation Practice
Weekly practice to strengthen connection
How to use it:
- 1.Each person shares 3 things they appreciate about the other
- 2.Be specific about actions, not just general qualities
- 3.Include appreciation for parenting efforts
- 4.End with a hug or physical connection
The Need and Request
Clear way to ask for what you need
How to use it:
- 1.State the feeling: 'I feel...'
- 2.Share the need: 'I need...'
- 3.Make a specific request: 'Would you be willing to...'
- 4.Be open to alternative solutions
Practice Scenarios
Practice these common situations with guided examples of supportive responses
Situation: Your partner seems overwhelmed and stressed
What TO Say
"I notice you seem stressed. How can I help?"
"What would make things easier for you right now?"
"You're doing so much - what can I take off your plate?"
What NOT to Say
"You're being dramatic"
"Other moms handle this fine"
"Just relax"
Additional Tips
- Listen without trying to immediately fix
- Offer specific help rather than general offers
- Validate their feelings
Conversation Starters
Daily Check-ins
How are you feeling today, both physically and emotionally?
What was the hardest part of your day?
What was something that went well today?
Is there anything you need help with tomorrow?
How can I best support you right now?
Deeper Connection
What do you need more of from me as your partner?
How has becoming a parent changed how you see yourself?
What are you most worried about right now?
What are you most excited about with our family?
How can we stay connected as a couple during this time?
Support & Needs
What kind of support feels most helpful to you?
When do you feel most overwhelmed?
What would help you feel more confident as a parent?
How can we better divide household responsibilities?
What do you need to feel supported in your recovery?
When Communication Isn't Enough
If you notice these warning signs, encourage professional help immediately
Persistent thoughts of self-harm or harming the baby
Complete inability to function or care for self
Severe mood swings or anger outbursts
Disconnection from reality or hallucinations
Extreme anxiety that interferes with daily life
Inability to sleep even when baby is sleeping
Emergency Resources
Emergency: 911
Life-threatening situations
Crisis Line: 988
Suicide prevention lifeline
Postpartum: 1-800-944-4773
Maternal mental health support
Building Better Communication Takes Practice
Remember that improving communication is a skill that develops over time. Be patient with yourself and your partner as you learn together.