After having a baby, you may not feel like yourself and that’s normal. Your body has changes, your schedule is upside down and your brain is probably running on coffee and adrenaline.
Some days, you might look in the mirror and feel like a faded version of yourself. Not broken, just…less bright.
That’s where this idea of “getting your pink back” comes in. It’s inspired by flamingos, who lose some of their pink color while caring for their chicks. All the energy they give during that season shows up in their bodies, just like it does in yours. But with rest, nourishment and time, they regain their color. And so can you.
This isn’t about bouncing back. It’s about healing, reconnecting with your body and remembering that you’re still you, even if your wardrobe and sleep schedule suggest otherwise.
We spoke with Robin Giles, a certified obstetrics-gynecology nurse practitioner with Banner – University Medicine, about ways to gently reconnect with your body and feel more like yourself again.
Getting your pink back after pregnancy
1. Gentle movement to reconnect with your body
You don’t need to hit the gym or burn it off. Gentle movement is often the best place to start, with activities such as short walks, deep breathing, stretching, or light postpartum yoga.
“Postpartum recovery is a process, not a date,” Giles said. “Everyone’s journey is unique and can depend on things like whether you had a vaginal or C-section birth, a singleton or multiples or conditions like preeclampsia or gestational diabetes. Even your age can affect how quickly you heal.”
Her advice? Take the time you need. Rest. Move gently. Slowly rebuild your strength. “You might not fit into those skinny jeans just yet and that’s normal,” Giles said. “This ‘fourth trimester’ is just as special as the other three.”
Simple movement isn’t about losing weight. It’s about reconnecting with your body, rebuilding trust and feeling present again. Here are some tips on gentle postpartum workouts.
2. Clothes that feel good and make sense
Your favorite jeans may not fit right now but remember that your body has just done something incredible. Now it needs comfort and support, not tight waistbands and frustration in the closet.
Choose clothes that move with you. Soft leggings, loose-fitting tops, nursing-friendly layers and stretchy bras can help you feel more at ease during the day.
“Keep it simple and comfortable,” Giles said. “Your time and energy will be limited.”
If you can, stock up before the baby arrives. “Have supplies such as pads and nursing bras ready before the birth,” Giles said.
You don’t need a whole new wardrobe to feel good. Just buy a few pieces that fit your current life and help you move through it with less stress.
3. Skincare and self-care that soothe
Stretch marks, dry skin and hair loss are all common after having a baby. Your skin is adjusting to hormonal changes, just as you are.
Use gentle, fragrance-free products that hydrate and provide soothing relief. Thick lotions, healing balms and soft washcloths are all good tools. Keep your showers warm (not hot) and pat your skin dry to avoid extra irritation.
Drink enough water too, especially if you’re breastfeeding.
4. Find your femininity in new ways
Between sleep deprivation and sore everything, you might not feel all that feminine right now. And that’s okay.
But femininity isn’t about makeup or clothes. It’s about how you feel inside your body.
Find small moments to reconnect with that part of yourself. Dance around the kitchen while holding your baby. Light a candle during nap time. Write a few lines in a journal.
“Stay grounded,” Giles said. “Don’t compare yourself to what you see on social media. That’s not real life.”
You’re not less feminine because your body looks different. You’re still you, with maybe a little more wisdom and a lot more love.
5. Intimacy on your own terms
Sex may be the last thing on your mind right now, or it might be something you’re curious about but are nervous to explore. Either way, there’s no right or wrong timeline.
Your body needs time to heal. Talk to your health care provider at your postpartum checkup before resuming sexual activity.
“Make sure your provider gives the green light,” Giles said. “And remember, if you’re breastfeeding, vaginal dryness is common. Use a lubricant if needed.”
Open communication with your partner is important. Let them know how you’re feeling physically and emotionally. Start with small acts of closeness, such as cuddling, holding hands or spending quiet time together.
And don’t forget about contraception. “There are safe options, even while breastfeeding,” Giles said. Talk with your provider about what’s best for you.
6. Give yourself time and kindness
Healing isn’t linear. Some days you’ll feel strong. On other days, just brushing your teeth feels like a victory.
Let go of the pressure to do it all or bounce back. Progress isn’t a straight line. It’s a slow, winding path filled with diapers, snacks, emotions and growth.
“Be gentle with yourself in this time of change,” Giles said. “Your mental health is just as important as your physical health.”
Take naps when you can. Eat food that gives you energy. Drink water. Say yes when someone offers help and ask for what you need when you don’t.
Write down your feelings. Talk to a friend. Take a few deep breaths when the day gets hard. You’re not failing; you’re adjusting.
7. You don’t have to do this alone
New motherhood can feel isolating. It’s easy to believe that everyone else has it together when you’re crying over a cold cup of coffee at 3 a.m.
But you’re not alone, and you’re not supposed to do this by yourself.
“Seek community and kinship,” Giles said. “There are so many support groups, both online and in person. Many are free and easy to join.”
If you’re feeling overwhelmed, anxious or sad more than usual, talk to your provider or a mental health specialist.
Other support resources:
- Postpartum Support International
- Pregnancy and Postpartum Virtual Support Group
- “You’ve Got This: A Pocket Guide for Maternal Mental Health”
- 988 Suicide and Crisis Lifeline
Asking for help is not a sign of weakness. It’s a sign of strength and a step toward healing.
Takeaway
You gave everything to bring your baby into the world. Now it’s time to care for yourself, too.
If you’re ready to start feeling more like you again, schedule a postpartum wellness visit. Your provider can help you check in, physically, emotionally and everything in between.
