Postpartum mental health support

Pregnancy and birth of a baby are life changing experiences that can trigger a range of very strong emotions, from excitement and joy to fear and anxiety. But it can also result in low mood and depression. There is a difference between a couple of days or weeks of low mood and a prolonged postpartum depression.

Most new mothers experience what is called ‘baby blues’ after childbirth. This normally lasts a couple of days or weeks and includes mood swings, crying and tearfulness, anxiety, sadness, irritability, feeling overwhelmed and sleeping difficulties. Baby blues usually starts two- or three-days after giving birth and can last for about two weeks. So, if you are a mother suffering from these symptoms after childbirth, do not panic as these feelings will disappear very soon.

Postpartum depression has a wide range of symptoms that overlap with normal depression: Low mood, insomnia, frequent tearfulness and crying, obsessive thinking, feeling overwhelmed and out of control, anxiety, panic, irritability, anger, withdrawal and lack of interest and pleasure in activities previously enjoyed. Some experience feelings of shame and guilt, unable to cope with the new situation and the child as well as believing to be a bad parent and mother. Some can also feel disconnected from their baby and have thoughts about harming themselves or their baby. Postpartum depression normally can last for up to a year.

While only 15% of mothers will develop a full blown postpartum depression, a much larger number will suffer some symptoms albeit at different intensity. Men are also affected, with about 10% of new fathers experiencing postpartum depression. There are positive actions you can take to better cope with postpartum depression.

Practice mindfulness to become more aware of your low mood and how it affects you. This will involve deep and slow breathing and grounding yourself in the moment. It is a technique that allows you to notice and observe your feelings and thoughts without judgement or prejudice. Acknowledge and accept them. Try observing your thoughts more neutrally. By just observing and letting them be, you will find it easier to let go of negative emotions. A mindfulness mediation in the morning will help you to have a more positive start for the day.

Use mindfulness mediation to remind yourself that your negative feelings are temporary and most likely to disappear within a couple of months. When you observe your negative thoughts always tell yourself that they are temporary visitors that will eventually leave.

Talk to your partner about your negative feelings and thoughts. It will make him aware that he needs to be kinder, more empathetic and supportive than usual. So don’t let him second guess your feelings and tell him about your postpartum symptoms and how they affect you. Ask your partner to chip in a bit more with household chores and childcare during your postpartum depression.

Communicate with others about your postpartum experience. Don’t feel embarrassed or guilty about your feelings. Most mothers go through some symptoms of postpartum depression. Don’t isolate but talk to others about it. Talking about your feelings can be quite therapeutic and you will also learn that many mothers have or are going through a similar experience after childbirth.

Ensure that your physical body is properly looked after with the appropriate diet, exercise and movement. Be cautious with your alcohol consumption or make this an opportunity to have more sober periods. Our minds and bodies are connected and not looking after your body will affect your mental well-being.

Find more time to be in nature like gardening, walks and proper grounding. Spending time in green environments is proven to be good for your mental health. Try at least to be out for about 30 minutes a day. This will also help your vitamin D levels.

Practice self-care. Schedule specific times in the week when you do things you like doing just for yourself. Self-care is not a luxury or indulgent. It is a crucial part to maintain your mental health and wellbeing.

If these actions don’t work for you always consider professional help in form of a therapist. However, be not surprised, if the therapist will guide you towards the above discussed actions. And always keep in mind that postpartum depression is short-term and will in most cases disappear after a couple of months.

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