Understanding Postpartum Depression: Symptoms and Coping with it
“Being a mom has made me so tired. And so happy.” - Tina Fey
Motherhood is a beautiful experience. For most women, becoming a mother is the most highlighted experience of their feminine and maternal instincts. They experience a range of emotions, from joy, excitement, and love, to fear and anxiety.
Especially for first-time mothers, it can be challenging at times to coping with postpartum depression, which are also known as postpartum depression or baby blues. This does not mean that the mother doesn't love her child, it means she is simply going through a transition and recovering from a child’s birth. According to research: “postpartum depression affects around 1 in 7 women. It can have an adverse effect on the wellbeing of both the mother and child, yet 1 in 5 women keep quiet about their symptoms and therefore remain untreated”.
Several factors contribute to postpartum depression, including hormonal changes, fatigue, lack of sleep, absences of emotional or general support, mental health and marital life issues, as well as an unsupportive environment. Women must be aware and vocal about their symptoms so they can seek suitable support and not let their depression have an impact on their health and child.
Some common symptoms of postpartum depression are:
Feeling overly emotional most of the time
Experiencing crying episodes often
Feeling overwhelmed most of the time
Unable to sleep
Feeling irritated most of the time
Feeling depressed consistently
Experiencing frequent mood tantrums
Loss of appetite
Lack of interest in self and the child
Constant negative thoughts
Remember that it’s ok to experience these emotions from time to time as you have gone through significant mental and physical changes throughout your pregnancy up until the child’s birth. But if your symptoms are consistent and prolonged, you must consider seeking professional help to deal with the postpartum depression. Generally, these symptoms have a negative impact on the mother and child’s wellbeing. Postponing the treatment you can put you and your child at risk.
Seek Therapy
Your mental health is quite fragile post child’s birth as you have gone through numerous physical and cognitive changes. Seeking therapy/ counseling with a professional may be the best option to resort to and it can become your structured support system. It will help you process your thoughts constructively, plan a strategy to get back on your feet after your delivery and create a healthy environment for yourself and the child.
You can always start to work with a therapist/ coach during your pregnancy so that you are already in the process leading up to the postpartum, and your therapist/ coach can help you stay on track during your transition.
Focus on Nutrition
Nutrition plays a vital role in recovery. So, it’s not just what you eat during the pregnancy but also afterward. Even though just eating nutritious food won’t cure your postpartum depression, it will provide you with the physical and mental strength to deal with it.
Avoid going on a weight loss diet straight after the child’s birth, as it can deplete you mentally and can cause more harm. Instead, try including whole grains, fish, fresh fruits, and vegetables in your diet to nourish your body.
Prefer Breastfeeding
Among many other health benefits for the mother and child’s health, studies suggest that breastfeeding may reduce your risk of developing postpartum depression. If it’s possible for you, based on your physical health, breastfeed your child instead of formula milk. This also helps build an emotional connection between the mother and the child.
Breastfeeding produces the hormone oxytocin, which helps the uterus to return to its standard size and reduces the amount of vaginal bleeding after delivery. Furthermore, oxytocin released in the bloodstream regulates emotions and reduces stress and anxiety, which can help you elevate your mood.
Avoid Isolation
With the new baby and new routine, connecting to other people around you can be challenging, which can lead you into a shell of loneliness and self-isolation. Maintain a healthy balance between your other relationships, such as your spouse, family, and close friends. They can be an excellent emotional support during this time.
Join a mommy’s group for shared experience, learning, and support. New mothers have lower chances of depression when they regularly speak with experienced mothers. Connect with them and share your experience to maintain a bond outside motherhood.
Focus on Recovery
Sometimes, new mothers have a difficult time accepting their physical body post-childbirth, and they want to rush into getting back to how they looked before pregnancy. Every woman has an individual experience; while some women can do that, it may not be physically possible for all. Understand your physical condition and your needs.
Rather than focusing on a pre-pregnancy body, focus more on maintaining a healthy body and an overall wellness regimen. Gently, re-introduce low-intensity workouts such as walking, pilates, or yoga into your routine, and gradually, you can implement your previous fitness routine.
Generally, postpartum depression lasts from three to six months, but every woman’s experience can be different. Whatever symptoms you may experience based on your health conditions and external environment, allow yourself time and space to heal from it. Seek medical and emotional support to maintain a healthy recovery.
If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.
Anam Anjum
Wellness Consultant
+971 52 629 9656
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