Free Resources for New Moms
Practical, evidence-based tools for the fourth trimester — created by Dr. Jana Rundle, a psychologist specializing in maternal mental health. Every tool here is free and ready to use right now.
Tools You Can Use Right Now
Workbooks, checklists, and in-the-moment exercises — most take 5 to 15 minutes.
Self-Care Assessment Tool
Discover your wellness gaps with our 5-minute self-assessment. Get personalized recommendations.
StartThe New Mom Guide
A guided walkthrough of the fourth trimester: what to expect, what helps, and how to ask for support.
OpenAnxiety & Intrusive Thoughts Workbook
Cognitive exercises specifically for postpartum anxiety and intrusive thoughts.
DownloadManaging the Mental Load Workbook
Reduce invisible labor and create true partnership with practical tools, communication scripts, and weekly trackers.
DownloadSleep Hygiene for New Moms
Practical strategies for better sleep despite unpredictable baby schedules.
DownloadGrounding Techniques
Fast, body-based exercises to calm anxiety and panic in the moment — no equipment needed.
OpenPostpartum Wellness Checklist
A gentle weekly check-in for your emotional and physical recovery, with a printable version by email.
OpenBaby Blues vs. Postpartum Depression
Tell a normal two-week adjustment apart from a treatable condition, with the symptoms and timeline that separate them.
DownloadFourth Trimester Support Guide
Build a support system on purpose: the five kinds of help you need, which providers do what, and how to accept an offer.
DownloadReturn-to-Work Transition Guide
A six-week workbook for going back after maternity leave: logistics, boundary scripts, and the feelings nobody warns you about.
DownloadPostpartum Nutrition Guide
The six nutrients recovery depends on, meals you can eat one-handed, and a printable weekly meal planner.
DownloadMindful Moments Cards
Four printable practices short enough to finish while feeding, waiting in the car, or lying awake at 3 AM.
OpenHow to Find a Postpartum Therapist
Which provider type does what, where to search, and the five questions to ask before you book a first session.
DownloadGet the Free Calm Mom Starter Kit
A practical PDF toolkit for anxious moments — grounding exercises, scripts for asking for help, and a plan for the hard days. We'll send it straight to your inbox.
No spam — a few helpful emails from Dr. Jana, and you can unsubscribe anytime.
Understand What You're Feeling
In-depth guides from Dr. Jana's blog.
What is Postpartum Depression?
Complete guide to understanding PPD: symptoms, causes, treatments, and when to seek help from a specialist.
Read morePPD vs Baby Blues: Know the Difference
Critical differences between baby blues and postpartum depression. Learn when temporary feelings become something more.
Read moreUnderstanding Postpartum Anxiety
Postpartum anxiety is different from PPD. Learn the symptoms, coping strategies, and treatment options.
Read morePostpartum Recovery Tips
Physical and emotional recovery timeline. What to expect and how to care for yourself.
Read morePostpartum Anxiety Treatment Options
Complete guide to treating postpartum anxiety: therapy types, medications, and alternative approaches.
Read morePostpartum Depression Symptoms Guide
Complete guide to recognizing PPD symptoms, understanding the difference from baby blues, and knowing when to seek help.
Read moreReady for more?
When you're ready for structured support, The New Mom Program is here.
A guided online program by Dr. Jana Rundle — self-paced video lessons, workbooks, and guided meditations for postpartum anxiety, identity shifts, and the fourth trimester.