Ah, the joys of snuggling your brand new bundle of joy. You have waited nine long, arduous
(and at times, very uncomfortable) months for this very moment to cuddle your newborn. This should be the happiest time of your life... right?
Many new moms struggle emotionally when adjusting to the stressors of becoming a new
parent. Between hormone fluctuations, sleep deprivation, and the emotional stress of caring for a newborn, it is no surprise that one in seven women struggle with postpartum depression (NIH, 2022).
Postpartum Depression: Signs to Look For
Postpartum depression is different from the baby blues. Up to 80% of new moms experience
the baby blues within the first two weeks of giving birth. These symptoms include tearfulness, irritability, anxiety, and mood swings. These symptoms are experienced as mild and occasional, and do not constitute a psychiatric disorder (American Family Physician, 2010).
Postpartum depression is much more serious, and can occur at any time within the first year of childbirth. Postpartum depression can include feelings of worthlessness, low energy, severe mood swings, overwhelming tiredness, and thoughts of hurting yourself or your baby. Often women with postpartum depression may question their ability to care for their newborn, and it can significantly impact a new mother’s ability to bond with her child (Mayo Clinic, 2022).
Men also experience hormonal fluctuations during the postpartum period, putting them at risk of developing postpartum depression as well. Up to 10% of new dads suffer from postpartum depression, which tends to manifest in more aggression and hostility for first time fathers (Health Match, 2022). If you notice your male partner more on edge than lately or struggling with anger outbursts, he may be struggling with post-partum depression.
Postpartum Depression: Strategies to Help
It’s important to take time during the vulnerable postpartum period to reflect on how you are
coping. Check in with yourself to recognize if you may be experiencing any of the symptoms of postpartum depression. Follow the five simple strategies below to ensure you are prioritizing your own self-care while taking care of baby.
Exercise: Be sure to take time out of your day to be physically active (once
cleared by your OBGYN at your follow-up visit). Be flexible and give yourself grace as you may not be able to exercise exactly as you did pre-baby. Modified exercise in the post-partum period could look like low intensity stroller walks, squats while rocking baby to sleep, or an at-home routine during naps.
Nutrition: Prioritize eating throughout the day, even if your appetite is low, as adequate nutrition can help to prevent against mood swings. If you are breastfeeding, this is particularly important as nursing burns even more calories. Get prepared with cups of water and snacks (nuts and granola bars are non-perishable and offer dense nutrition) close to where you tend to baby (nursery, bed-side table, etc) so you will have easy access throughout the day.
Get Help: Trade baby duty with your partner or a trusted family member so you can exercise, and if that doesn’t feel feasible, bring baby along in the stroller or baby carrier to get some steps outside. Try to manage sleep deprivation by taking night shifts with your partner and/or a trusted family member. Find your village, even if it is one you have to pay for.
Catch Negative Thinking: To combat negative thinking, remind yourself that no parent is perfect and we are all “humans raised by humans.” Think of what you would tell a friend in the same situation.
Identity Development: Try to spend time doing pleasurable activities to build an identity outside of parenting your newborn. This may look like five minutes of leisure reading, a phone call with a friend, or cooking a favorite meal (just for you!)
If you are struggling with feelings of guilt for taking time for yourself, remember that your baby needs you to be healthy so you can show up for them. A healthy person is a healthy mom. Contact your doctor if symptoms of depression, don’t improve after two weeks, make it hard for your to care for yourself or your baby, or if you have thoughts of harming yourself or your baby. Support for postpartum depression is available.
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