Having a baby can make you feel like emotional train wreck no matter how much you’ve looked forward to it or how much you love your child. One minute you’re overjoyed and in love with your little one, and the next you’re breaking down in tears. Considering the sleep deprivation, new responsibilities, and lack of time for yourself.
The majority of women experience at least some symptoms of the postpartum depression immediately after childbirth. It is a feeling precipitated by the sudden change in hormones after delivery, stress, isolation, sleep deprivation, and fatigue. You might feel more tearful, overwhelmed, and emotionally fragile.
All women can have postpartum depression, but women who have a history of anxiety or depression during pregnancy or at some point in their lives are more at risk. If you’re a perfectionist, under stress or don’t have enough support from your partner or other people in your life, it’s more likely that you could have it as well.
1. CREAT TIME FOR YOURSELF
You may feel stuck on the couch breast-feeding. Maybe you’re feeling overwhelmed by work, household responsibilities, or your older children. Instead of dealing with these stresses alone, reach out for help. Take up your mother-in-law on her offer of free babysitting. Let your partner or another trusted adult take the baby for an hour or two. You may find it helpful to schedule some dedicated “me time” once a week. Even if you can only get out of the house between nursing sessions, you can use this time to decompress. Go on a walk, take a nap, go to a movie, or do some yoga and Meditation.
2. GET ACTIVE
It’s hard to move when you’re feeling blue, but the endorphin boost you get from a workout has been shown to ease depression, so head to the gym or go for a walk with your baby. Ease back into exercise. Studies show that exercise may be just as effective as medication when it comes to treating depression, so the sooner you get back up and moving, the better. No need to overdo it: a 30-minute walk each day will work wonders. Stretching exercises such as those found in yoga have shown to be especially effective.
In particular, walking with baby in a stroller might be an easy way to get in some steps and breathe fresh air. Try working out for 10 minutes a few times during the day. Fitness Blender is a good resource for short, simple workouts that you can do without any equipment.
3. GET ENOUGH SLEEP
With a new baby, sleeping for a solid block of time may sound like a dream, but it’s vital. Get your partner or another family member to pitch in at least every 2 days so you can get your sound sleep. If that’s not doable, try to relax when your baby naps.
You’ve probably been hearing the saying “sleep when the baby sleeps.” This saying may get annoying after a while, but it’s rooted in science. A 2009 report details how women who got the least sleep also experienced the most depressive symptoms. In particular, this applied to women who clocked fewer than four hours of sleep between midnight and 6 a.m. or fewer than 60 minutes of napping throughout the day.
In the early days, your baby likely isn’t sleeping through the night. You may find it helpful to take naps or go to bed early. If you’re breast-feeding, consider pumping a bottle so your partner can take care of an overnight feeding or two.
4. MAINTAIN A HEALTHY DIET
Eating a balanced diet with food that will give you energy and avoiding alcohol and caffeine will help to keep you on an even keel.
Healthy eating alone won’t cure PPD. Still, getting into the habit of eating nutritious foods can help you feel better and give your body the nutrients you need. Try planning the week’s meals on the weekend and even preparing healthy snacks ahead of time.
Make meals a priority. When you’re depressed, nutrition often suffers. What you eat has an impact on mood, as well as the quality of your breast milk, so do your best to establish healthy eating habits.
5. LEAN ON YOUR LOVED ONES Confiding in your spouse about how you’re feeling and what you need can be a great source of support and can even improve your relationship. Lean on others for help and support. Positive social contact relieves stress faster and more efficiently than any other means of stress reduction.
Historically and from an evolutionary perspective, new mothers received help from those around when caring for themselves and their infants after childbirth. In today’s world, new mothers often find themselves alone, exhausted and lonely for supportive adult contact.
Make your relationships a priority with your loved ones. When you’re feeling depressed and vulnerable, it’s more important than ever to stay connected to family and friends—even if you’d rather be alone. Isolating yourself will only make your situation feel even lonesome, Let your loved ones know what you need and how you’d like to be supported.
If you think you have postpartum depression, it’s best to talk to a medical personnel who can make an accurate diagnosis and can suggest medication and therapy.
Get help with postpartum depression and enjoy safe motherhood
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