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9 Tips to Avoid Postpartum Relationship Problems

Having a baby can be hard on your relationship. Learn how to get improve communication and reduce postpartum resentment.


postpartum relationship

Let's be honest, there's no handbook to parenting. Even if you and your partner have read all the baby books...it's important to remember that your baby hasn't. Navigating things differently after the arrival of a little one is normal, however the drastic changes in the relationship can be unexpected. After welcoming a new baby, it's not uncommon for partners to experience feelings of neglect and stress amidst the whirlwind of parenthood. The arrival of a newborn often shifts the focus of attention and energy towards the baby, leaving partners feeling overlooked and disconnected.


Does this sound familiar? Sleepless nights, round-the-clock caregiving responsibilities, and the emotional rollercoaster of adjusting to new parenthood can take a toll on the relationship dynamics. Additionally, physical and emotional exhaustion can leave partners with limited time and energy to invest in each other, leading to a sense of loneliness and neglect. The lack of quality time together, coupled with the challenges of communication and division of responsibilities, can further exacerbate feelings of neglect. It's essential for partners to acknowledge and address these feelings openly, fostering empathy, understanding, and proactive efforts to reconnect amidst the demands of parenthood


Reasons for negative feelings and resentment toward your partner


Resentment between partners after having a baby can stem from various factors, including:


  • Unequal Distribution of Responsibilities: One partner may feel burdened by an unequal division of childcare duties, household chores, or financial responsibilities, leading to resentment over perceived unfairness.

  • Communication Breakdowns: Lack of effective communication can result in misunderstandings, unmet expectations, and feelings of being unheard or invalidated, contributing to resentment over time.

  • Loss of Personal Time and Freedom: The demands of caring for a newborn can leave little time for self-care or leisure activities, leading many parents to resent their partner for not providing adequate support or understanding.

  • Differences in Parenting Styles: Conflicting approaches to parenting, discipline, or caregiving can lead to disagreements and tension between partners, fostering resentment over perceived criticism or interference.

  • Changes in Intimacy and Relationship Dynamics: The physical and emotional demands of parenthood can strain intimacy and connection between partners, leading to feelings of neglect or unfulfilled needs, which may fuel resentment if not addressed openly.

  • Sleep deprivation: Let's be honest, sleep is a basic need we all require in order to maintain good physical and mental health. However once the baby arrives, we all know that many new parents can only get a few hours of rest and lack of sleep is a common challenge for new parents. When one parent is getting less sleep than the other, it can cause resentment and frustration.

Recognizing these potential sources of conflict and resentment and addressing them proactively through communication, compromise, and mutual support can help couples navigate the challenges of parenthood and strengthen their relationship in the process.



postpartum relationship


9 tips for improving open communication and overcoming resentment


The arrival of a child can bring immense joy, but it can also strain communication and intimacy in a relationship. If you find yourself feeling disconnected or overwhelmed, you're not alone. It's important to nurture your relationship amidst the whirlwind of new parenthood. Here are six actionable tips to enhance your relationship communication after having children. Here are nine actionable tips to maintain a healthy relationship and enhance your communication after having children.


1. Acknowledge the Change:


Parenthood is a transformative experience that brings about significant changes in a relationship. From sleepless nights to new responsibilities, it's important to acknowledge and openly discuss the shifts in your relationship dynamics brought about by parenthood. By acknowledging these changes together, you create a space for understanding and mutual support as you both navigate your roles as parents.


2. Schedule Regular Check-ins:


Despite the unpredictability of a newborn's schedule, carving out time for regular check-ins with your partner is crucial. These check-ins provide an opportunity to discuss your emotions, challenges, and support needs in a structured manner. Whether it's a brief conversation during nap time or a dedicated weekly meeting, prioritizing these check-ins strengthens communication and fosters a deeper connection between you as mom and your partner.


3. Practice Honest Communication and Active Listening:


In the whirlwind of parenthood, it's easy to become preoccupied with your own thoughts, feelings, and concerns. However, practicing honest communication and active listening is essential for fostering empathy and understanding in your relationship. When communicating with your partner, strive to be fully present, listen without judgment, and validate their feelings. By actively listening to each other, you create a supportive environment where both partners feel heard and valued.



couple with baby, postpartum couple

4. Have Realistic Expectations


Having realistic expectations about the changes in the relationship after having a baby is crucial for the well-being of both partners and the overall health of the relationship. While the arrival of a new baby brings immense joy and love, it also introduces significant changes to the dynamics of a relationship. It's essential for couples to understand that parenthood involves a steep learning curve, and adjustments to roles, routines, and priorities are inevitable.


By acknowledging that the relationship will undergo shifts and challenges post-baby, couples can better prepare themselves mentally and emotionally for the transition. Realistic expectations help couples navigate the ups and downs of parenthood with greater resilience and understanding, reducing the likelihood of disappointment, frustration, and resentment. Moreover, embracing the changes as a natural part of the journey to motherhood allows couples to approach parenthood with a sense of flexibility, patience, and mutual support, fostering a stronger bond and a more fulfilling relationship in the long run.


5. Embrace Teamwork:


Parenting is a journey best tackled as a team. Embrace the concept of teamwork by sharing responsibilities, decision-making, and supporting each other's strengths and weaknesses. Whether it's dividing household chores, managing childcare duties, or making parenting decisions together, approaching parenthood as a team effort strengthens your bond and fosters a sense of unity in your relationship.'


6. Prioritize Your Relationship:


Amidst the demands of parenthood, it's easy for romantic relationships to take a backseat. However, prioritizing your relationship is essential for maintaining intimacy and connection. Make time for each other, even if it's just a few moments of quality time each day. Whether it's sharing a meal together, going for a walk, or enjoying a quiet evening at home, nurturing your emotional connection is vital for sustaining a healthy and fulfilling relationship.



couples therapy for parents


7. Clarify Your Values in This New Role and Life Transition


Clarifying your values as a couple can be instrumental in deepening your relationship and connection during the transformative chapter of parenthood. As you navigate the challenges and joys of raising a child together, understanding your shared values provides a guiding light, helping you make decisions that align with your priorities and beliefs. By engaging in open and honest conversations about your individual values and aspirations for your family, you can foster a deeper sense of understanding and unity with your partner.


Clarifying your values also allows you to create a shared vision for the future, reinforcing your commitment to each other and strengthening your bond as you work towards common goals. Moreover, knowing that you are both on the same page in terms of values provides a sense of security and stability amidst the uncertainties of parenthood, enhancing trust and communication in your relationship. By anchoring yourselves in your shared values, you can navigate the challenges of parenthood with greater resilience, empathy, and mutual support, ultimately deepening your connection and fostering a more fulfilling partnership.


8. Stay Connected with Rituals of Connection:


Establishing rituals or routines that foster connection and intimacy in your relationship can significantly enhance your bond. Whether it's a weekly date night, a monthly weekend getaway, or daily affirmations of love, rituals provide stability and deepen your emotional connection amidst the chaos of parenthood.

9. Practice Gratitude:


Take time to express gratitude towards each other regularly. Parenthood can be challenging, but acknowledging and appreciating your partner's efforts, big or small, can strengthen your bond and foster a sense of mutual respect and admiration. Whether it's thanking your partner for taking on extra childcare duties or expressing gratitude for their emotional support, practicing gratitude cultivates positivity and strengthens your connection as a couple.



couple with baby, postpartum relationship

When to seek professional help for feelings of postpartum resentment


Couples therapy can be incredibly beneficial for new couples navigating postpartum issues and the transition to parenthood. The arrival of a new baby brings about significant changes in a relationship with other parents, including shifts in roles, responsibilities, and dynamics. Couples therapy provides a safe and supportive environment for partners to explore their concerns, communicate effectively, and strengthen their bond during this challenging time.


A therapist can offer guidance and tools to help couples navigate common postpartum issues such as communication breakdowns, feelings of neglect, and conflicts over parenting responsibilities. By addressing these issues early on and learning constructive ways to support each other, couples can build a stronger foundation for their relationship and parent-child bond. Additionally, couples therapy encourages partners to prioritize self-care and maintain a healthy balance between their roles as parents and as individuals, promoting overall well-being and resilience in the face of parenthood's challenges.


You're not alone - Reach out to get support


In this transformative journey of parenthood, nurturing your relationship and prioritizing your well-being as a couple are essential for navigating the challenges and joys that come your way. If you find yourselves struggling to connect, communicate, or adjust to the changes after having a baby, know that support is available.


Take the first step towards a stronger, more fulfilling relationship by reaching out to Living Openhearted Therapy and Wellness to book a free consultation and discover how postpartum therapy or couples therapy can support you.


ABOUT THE AUTHOR: Crystal Trammel, ASW  is a provisionally licensed clinical social worker in California. She specializes in anxiety, maternal mental health and relationship issues.


***The ideas, concepts, and opinions expressed in all Living Openhearted posts are intended to be used for educational purposes only. The author and publisher are not rendering medical or mental health advice of any kind, nor are intended to replace medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. Authors and publisher claim no responsibility to any person or entity for any liability, loss, or damage as a result of the use, application, or interpretation of the material.


***If your are experiencing a mental health emergency you can call the National Suicide and Crisis Line at 988 or take them to the nearest emergency room.


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