Having a baby is an overall happy time, but some new mothers struggle with postpartum depression. If you feel sad, nervous, or tired after having your baby, know that other moms feel this way, and there are ways to curb it. In this post, we explore different strategies for overcoming postpartum depression so that you can find joy in motherhood.
What Is Postpartum Depression?
Postpartum depression is a mood illness that affects about 15% of women in the initial weeks or months following childbirth. Common symptoms include sadness, anxiety, impatience, and trouble bonding with the infant.
What Causes Postpartum Depression?
There are several contributing factors to postpartum depression, including:
- Hormones: Shifts in hormone levels following the birth of a child may lead to emotional fluctuations and feelings of depression.
- Physical Tiredness: Looking after a newborn and not getting enough sleep can affect your mental well-being.
- Mental Health History: Experiences of trauma, relationship stress, or depression may raise the likelihood of postpartum depression.
Seeking Support
Talk to Your Healthcare Provider
You should feel safe discussing your symptoms openly with your healthcare provider, who might suggest counseling, medicine, or joining groups for help that are suitable for you.
Connect with Other Moms
It’s helpful to meet other moms facing the same difficulties, as it can reassure you and confirm your feelings are normal. Online forums and social media groups are good places for sharing your experiences and getting support.
Lean on Your Support System
Ask your family and friends for help when you need someone to talk to or assistance caring for children.
Self-Care Strategies
Prioritize Rest and Sleep
Sleep when your baby is sleeping to ensure you also get rest. Set up a bedtime routine to let your body know it’s time to relax.
Make Time for Yourself
Make sure you allocate some time every day to do things that make you happy and help you unwind, like reading, going for a stroll, or doing yoga. Don’t feel guilty about giving your partner, relatives, or friends some duties so you can make time for self-care.
Stay Active
Regular exercise (once you get your doctor’s approval) can make you feel happier and more energetic. Start slowly with light activities like walking or yoga, then increase the intensity when ready.
Cultivating Emotional Wellness
Practice Mindfulness
Explore techniques like meditation to calm your mind and lower stress. Focus on your breath for a few minutes every day.
Challenge Negative Thoughts
Recognize and question your negative thinking that can lead to depressive emotions, and practice gratitude every day by thinking about what you appreciate, even the little things.
Set Realistic Expectations
Understand that it is okay not to have all the answers and to ask for help. Concentrate on progress, not perfection. Take time to appreciate the little successes and important moments on your path toward healing.