First-Time Labor Guide: 20 Real Tips to Help You Feel Confident & Prepared
Let’s be real - preparing for your first labor can feel overwhelming.
As a mom of four, I remember sitting in my doctor’s office before my first birth, nodding along while my mind raced with questions I was too embarrassed to ask.
Here’s what I wish someone had told me then: you don’t need to know everything, but having some solid, practical tips can make a huge difference in how you experience labor.
These 20 tips aren’t fluffy advice - they’re practical strategies that actually help when contractions hit and things get real.
First-Time Mom Labor Tips
1. Pack Your Hospital Bag Early
Waiting until the last minute can leave you scrambling.
Start packing your bag around 34-36 weeks (remind your husband to pack his too!).
Include essentials like comfortable clothes, toiletries, snacks, and anything that makes you feel at ease, like your favorite pillow or a cozy blanket.
Don’t forget the basics for your baby: a going-home outfit, diapers, car seat, and a blanket.
Having your bag ready gives you one less thing to think about when it’s go-time.
2. Learn About the Stages of Labor
Understanding what happens during each stage of labor can ease a lot of anxiety.
Early labor may feel like mild cramps, while active labor intensifies.
Transition is the most challenging but shortest phase, leading to pushing and meeting your baby.
Knowledge is power, and being familiar with these stages helps you feel less surprised by what’s coming.
3. Practice Breathing Techniques
Breathing might seem basic, but it’s a game-changer. Controlled breathing keeps you calm, focused, and better able to manage contractions.
Try slow, deep breaths in through your nose and out through your mouth.
You can even practice these ahead of time to make them second nature when labor starts.
4. Stay Flexible with Your Birth Plan
It’s great to have a birth plan, but it’s also important to stay open-minded.
Labor can be unpredictable. Maybe you’re planning for an unmedicated birth but decide you need an epidural.
Or perhaps a C-section becomes necessary. Being flexible ensures you’re prepared for whatever comes your way.
5. Download a Contraction Timer App
A contraction timer app can help you track the length and frequency of contractions.
This makes it easier to know when it’s time to call your doctor or head to the hospital.
In the early stages, contractions might be irregular and manageable.
This is a great time to distract yourself.
Watch a movie, take a walk, or even bake cookies.
Keeping your mind off the clock can make this phase feel less drawn out.
6. Tour the Hospital Ahead of Time
If possible, schedule a tour of the hospital or birthing center where you plan to deliver.
Familiarizing yourself with the layout can ease some of your anxieties.
You’ll know where to park, where to check in, and what the labor and delivery rooms look like.
It’s also a great opportunity to ask any questions about policies or amenities.
7. Know Your Pain Management Options
From breathing techniques to epidurals, there’s a wide range of ways to manage labor pain.
Talk with your provider ahead of time about what’s available and what might work best for you.
Knowing your options can make you feel more in control when things get intense.
8. Bring a Supportive Partner or Team
Who’s in the room with you matters.
Whether it’s your partner, a family member, or a doula, choose someone who will keep you calm, advocate for you, and cheer you on.
A supportive presence makes a world of difference during labor.
9. Don’t Skip the Postpartum Prep
Labor is just the beginning.
Prepare for postpartum life by stocking up on essentials like large pads, ice packs, and comfortable clothes.
Having meals prepped or a meal train set up can also be a lifesaver.
The more you prepare now, the easier those first few weeks will feel.
10. Listen to Your Body
Every labor is different.
Trust your instincts and communicate with your care team about how you’re feeling.
If something doesn’t feel right, speak up. You know your body best, and your voice matters.
11. Use Distractions During Early Labor
In the early stages, contractions might be irregular and manageable.
This is a great time to distract yourself.
Watch a movie, take a walk, or even bake cookies. Keeping your mind off the clock can make this phase feel less drawn out.
12. Practice Relaxation Techniques
Tension can make contractions feel more intense.
Techniques like visualization, meditation, or even listening to calming music can help.
Think about a place that makes you feel safe and calm, and focus on that image during tough moments.
13. Communicate Ahead of Time with Your Partner
Talk with your partner about how they can support you during labor.
Whether it’s holding your hand, reminding you to breathe, or speaking up for you when you’re focused on contractions, having a plan in place makes a big difference.
Clear communication helps your partner feel prepared and keeps you both on the same page.
14. Bring Comfort Items
Labor rooms can feel sterile.
Bringing small comfort items like a favorite robe, essential oils, or family photos can make the space feel more personal.
Little touches of home can help you relax and feel more grounded.
15. Take It One Contraction at a Time
Labor can feel overwhelming if you think too far ahead.
Instead, focus on getting through one contraction at a time.
Break it down into manageable pieces, and before you know it, you’ll be holding your baby.
16. Lean on Your Care Team
Your doctors, nurses, and midwives are there to help.
Don’t hesitate to ask questions or request assistance.
They’ve seen it all and want to support you through the process.
17. Celebrate Small Wins
Each contraction brings you closer to your baby.
Celebrate progress, no matter how small it feels. Got through early labor?
That’s a win. Ready to start pushing? You’re almost there.
Focus on these milestones to stay motivated.
18. Set Boundaries Around the Postpartum Time
The postpartum period is precious, and it’s okay to set boundaries with family and friends.
Let them know when you’re ready for visitors and what kind of help you need.
Whether it’s limiting visits or asking for meals instead of advice, clear boundaries help you protect your recovery and bonding time.
19. Rest When You Can
Labor can be long.
If you’re able to rest between contractions, take advantage of it.
Even short naps can help conserve energy for later stages.
20. Be Proud of Yourself
No matter how your labor unfolds, you’re bringing a life into the world, and that’s incredible.
Whether it goes exactly as planned or takes unexpected turns, you’re doing something amazing.
Be kind to yourself and celebrate this huge accomplishment.
Labor might feel like a marathon, but every step gets you closer to meeting your baby.
You’ve got this, mama. Trust yourself, lean on your support system, and take it one moment at a time.
Your journey into motherhood is about to begin, and it’s going to be incredible.
With love and solidarity,
Are you looking for additional support as you approach your due date? Let’s connect!
As a perinatal mental health therapist, I will give you tools and techniques for a calm, anxiety-free delivery.
Reach out for a free consultation today!
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Sources:
Mueller AN, Grylka-Baeschlin S. Self-management, care needs and clinical management of primiparous mothers during early labour - a qualitative content analysis. BMC Pregnancy Childbirth. 2023 Mar 18;23(1):191.
