Pregnancy, Birth and Postpartum recovery during the COVID-19 pandemic can leave many folks and birth partners feeling a variety of emotions! Physical distancing restrictions in combination with new and evolving hospital policies may leave you with altered birth plans that are different than what you originally envisioned for your birth. Each hospital and/or practitioner will have different restrictions in place to protect the physical health & safety of patients and staff. Check with your practitioner to ensure fully accurate details regarding your specific situation. The following ideas may be applicable or appropriate for YOUR situation.
This resource has been compiled by three practitioners at Rebirth Wellness Centre located in London, Ontario; Keri Patterson (Full Spectrum Doula), Jaclyn Seebach (Physiotherapist) & Leanne Ford (Registered Social Worker & Psychotherapist). We hope that it will provide you with holistic practical strategies and ideas where you can take control before, during and after your birth. We hope it will increase hope and confidence around your upcoming birth experience, even if your partner can’t be present during the birth itself.
Ways to Prepare BEFORE Your Birth
REST as much as you can.
NOURISH with healthy food several times a day before labour/birth. Stay well hydrated.
MOVE your body leading up to birth! Go for a walk, practice yoga, dance.
GRIEVE what you envisioned for your birth. Make space for this loss.
PREPARE your birth plan/preference (A, B, C…).
EDUCATE yourself:
about hospital policies so you’re mentally prepared for what to expect (keep in mind these policies are constantly changing as the COVID-19 situation evolves).
Consider taking an online Child Birth Education Class to help you prepare.
Make a labour/birth playlist and/or a recovery playlist!
Compile a self-soothing kit for the hospital. Add things that engage all the senses (touch, taste, smell, sound, sight, movement and proprioception (comforting pressure). For example, soothing photos, hand cream, essential oils, calming music or something that symbolizes your partner (like an article of scented clothing). Note: some hospitals are not allowing patients to bring their items such as pillows/blankets - please check.
Practice mindful breathing before/during birth (eg. box, triangle, nostril, diaphragmatic). Why is this important in the early stages of labour? It helps you get into the “happiness centre” of your brain, helps release oxytocin (the labour hormone), as well as allows your body to establish a productive labour pattern for when you enter active labour.
Use visualization to create a “safe place” - return here during birth. If it is helpful, visualize your birth partner in this place with you (not recommended before or during birth if it makes you feel anxious or sad).
Consider using positive pregnancy affirmation cards.
Limit time spent interacting with people/media who make you feel anxious or sad.
Lower expectations and practice radical acceptance of the situation & yourself. You cannot fail at this - there is no road map, no precedent. We’re all doing our best in this pandemic.
Connect - talk about your feelings with your partner, someone you trust or a therapist ahead of time.
Ideas for DURING Labour & Delivery
Things YOU can take control over
Use birth positions to encourage progress, optimal fetal position & for comfort/pain relief.
Use breathing, slow & low-pitched noises and visualizations to help relax.
Relax the jaw/shoulders/body to encourage labour progression and signal to your brain that it is a safe time to birth!
Use positive mantras, phrases or affirmations like, “I am strong, I am safe.” I can do hard things.” “My body knows what to do.” “Soften open, release”, each wave/surge/contraction brings me closer to my baby.”
To calm down quickly, apply cold (i.e. ice pack, bowl of cold water, Ziploc bag of water) to your face/eyes/cheeks for 30 seconds. This helps reduce intensity of emotion and slow your heart rate down.
Honour the range of emotions you experience during your birth.
Ways to encourage connection if your partner is not permitted to attend the birth itself:
• Set up a laptop with Zoom, FaceTime or Facebook Messenger so your support person can be present virtually; let staff know where you would like this to be positioned during the birth.
• Tell staff ahead of time that you’d both like to be informed & included in all decisions.
• Pre-recordings of birth partner(s) voice on your phone: (e.g. encouragements), listen to recording before/during/after your birth.
• Carry a physical note from your support person on your body during birth.
• Repeat encouragements from your support person before/during/after birth in your mind.
• Create affirmations that can be hung in the hospital room before and after birth.
• Playing favourite music that is calming and meaningful to you.
• Favourite clothing or scents worn during labour
Considerations for Cesarean Birth
In most cases, a phone is still allowed in the operating room and can be used to take pictures of your birth, to play music or to play voice recordings from your support person. Laptops might not be permitted.
Set up a physical space in the operating room for your partner’s virtual presence.
Ask one of the nurses to take photos with your cellphone of your birth experience.
If allowed, keep a note or symbolic item/piece of clothing from your partner.
Consider implementing “Gentle or Family Centred Cesarean” practices. For example, dimming unnecessary lights to create a more calming environment (if you find bright lights overwhelming), play music that is calming for you, discuss the risks/benefits of immediate skin to skin or breastfeeding in the operating room.
Ideas for AFTER your birth
How to Process your Birth Experience
Talk about your birth experience.
Honour and validate the experience/feelings of your birth partner.
Celebrate and/or grieve as needed/wanted - This can be done in a variety of ways including the use of ‘Ceremonies’ to celebrate or to release loss.
Consider joining a postnatal group online to connect with others new parents.
Consider working with a Registered Social Worker/Psychotherapist if your birth experience felt traumatic.
Help during the Postpartum Phase
Many healthcare practitioners continue to offer online virtual appointments or in-person appointments for emergent cases. Please contact your Chiropractor, Physiotherapist, Postpartum Doula or Mental Health Practitioner for more details on their specific services if you are experiencing pain, issues with function postpartum, trouble breastfeeding/bottle feeding, significant anxiety or sadness, difficulty bonding with your baby, having upsetting thoughts that won’t leave your mind or you are worried you might hurt yourself or your baby.
Let friends and family know that their support is still important and valued but will look a little different during this time. Support can be offered by:
Porch/Apartment Drop-offs: Groceries, meals, baked goods, newborn care items, and “postpartum kits” (e.g. mesh underwear, peri bottle, sitz healing bath salts, tea, breast pads, and water bottle).
Encouraging check-in texts, emails or short phone calls.
Giving space for the parent(s) to debrief, ask questions, and chat with a supportive
loved one.
Additional Resources
1. COVID-19 & Pregnancy
2. How to respond effectively to Corona Crisis by Dr. Russ Harris
3. Video “FACE COVID”
4. Pandemic Pregnancy Guide - IG: @pandemicpregnancyguide
5. Rebirth Wellness Centre in London, ON - IG: @rebirthwellness and @rebirth.hydepark
6. Follow on Instagram: @jaclynseebachpt @leanneford.mswrsw @groundeddoulaservices
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