How to Deal with Postpartum Depression: Everything You Need to Know

Having a child puts a huge strain on the body, but not all women realize that it also puts substantial pressure on their mental well-being. Postpartum depression affects up to one in seven women who give birth. Although many people refer to it as the “baby blues,” it goes beyond just feeling sad, and it’s a condition that doesn’t go away on its own.

If you’re struggling with postpartum depression, there is help available. Learn more about how to deal with postpartum depression in this comprehensive guide. 

What is Postpartum Depression?

Postpartum depression is a mental health condition that can occur days or months after giving birth. If it’s left untreated, it can last for months. It is a condition that can affect first-time mothers as well as those who have more than one child. 

After childbirth, the levels of the hormones estrogen and progesterone drop, leading to chemical changes in the brain that can trigger mood swings. Women who have existing mental health concerns, like depression and generalized anxiety, are more likely to experience postpartum depression. 

Women who have gone through risky pregnancies, as well as those who don’t have a strong support system, are also at risk of developing this condition. Having a history of sexual or domestic abuse or living with a lot of stress also increases the risk. 

When you’re considering how to prevent postpartum depression, focusing on lifestyle changes is essential. Everything from increasing exercise to eating healthier foods can help you better manage the condition. 

Symptoms of Postpartum Depression

Symptoms can range from mild to severe and include:

• Changes in appetite
• Anxiety
• Panic attacks
• Loss of interest in favorite activities
• Feeling fear about being alone with the baby
• Racing thoughts
• Sadness
• Uncontrollable crying
• Changes in sleeping patterns
• Trouble concentrating or making decisions
• Disinterest in family and the baby
• Feeling fear of being a bad mother
• Severe mood swings
• Feeling guilty or worthless
• Having thoughts of hurting yourself or the baby

The symptoms have to be present for at least two weeks to receive a diagnosis of postpartum depression. Those with late-onset postpartum depression might not experience symptoms for months after giving birth. If you experience any of these symptoms, reaching out to a professional is vital. 

How to Deal with Postpartum Depression

If you are struggling with this condition, you may not know how to survive postpartum depression. However, managing symptoms and helping yourself work through your mood changes is possible. Learn about what helps with postpartum depression. 

1. Reach Out for Professional Help

Dealing with the potentially powerful symptoms of postpartum depression alone is never a good idea. Seeking professional help gives you a chance to learn how to help yourself through the bouts of depression and anxiety that postpartum depression causes. 

When you turn to professionals at Citron Hennessey, you can get help with changing thinking patterns that influence your mood while also learning mindfulness strategies to help manage anxiety. Some women also benefit from taking medications like antidepressants.

The treatment strategies a professional employs will be tailored to your specific needs, ensuring you receive personalized care that is most effective for navigating through postpartum depression.

2. Build a Support Network

Being alone can lead to severe feelings of isolation, making you think you don’t belong and even affecting how connected you feel to others. Feeling lonely can also lead to physical issues like high blood pressure, increased cortisol levels, and sleep issues. 

Having the proper social support helps you better manage problems by boosting your confidence levels. Even talking about your feelings can improve your mood. Younger mothers who speak with more experienced mothers who also had postpartum depression tend to have lower levels of depression than those who don’t make connections. 

A good way of finding other mothers is to join baby or toddler classes or Facebook support groups. Even if you can’t connect with other mothers, make sure you have people with whom you can be honest about what you’re going through.

3. Join a Postpartum Support Group

If you’re looking for how to help someone with postpartum depression or how to help yourself through it, postpartum support groups are also vital. These support groups give you the chance to meet other mothers who are going through similar challenges. They can help encourage a strong bond between mother and baby while offering education on boosting mental health.

Postpartum support groups can delve into a variety of topics, including:

• Managing relationships with family, friends, and spouses
• Coping strategies for changes in mood
• Changes experienced during pregnancy 
• Normalizing worries and stressors after the birth

You can find support groups online and in person, with the majority of them meeting at least once a week. They offer a safe space for mothers to speak about what they’re dealing with without fear of judgment. 

4. Get Enough Sleep 

One of the most essential tips for postpartum depression is to get enough sleep. This is a challenge with a baby, especially for women experiencing postpartum depression, since they often take longer to fall asleep and sleep less than women without the condition. In most cases, the worse the mother sleeps, the more severe the postpartum symptoms become. 

Most babies don’t sleep through the night, so making time to nap during the day is critical. Getting enough rest can help mothers with postpartum depression better manage mood changes. If you have a partner, involve them in watching the child at night so you don’t have to manage it all alone. 

If possible, create a sleep plan before the baby is born. A good option is to develop a tag-team approach, with one parent caring for the baby for a set number of hours at night and then switching with the other parent. 

While achieving a full night’s sleep might seem like a distant dream with a newborn, aim for three to four hours of continuous sleep to properly cycle through REM and non-REM stages. It’s a common piece of advice, yet it holds true: seize the opportunity to rest whenever the baby is asleep. This practice is crucial for your well-being.

5. Prioritize Nutrition

Another vital aspect of postpartum depression self-care is to eat correctly. Studies show that deficiencies in some nutrients, including D and B vitamins, iron, folate, and antioxidants, can increase the chances of developing postpartum depression and lead to worse symptoms if you develop the condition. 

B vitamins are crucial for a woman struggling with postpartum depression. You need these vitamins for the proper formation of red blood cells and energy. They also help with milk production. 

You must also focus on getting enough omega-3 fatty acids, like DHA. Women who have lower levels of DHA are more at risk of developing the condition. A good source is fish, though women who lead a vegetarian or vegan diet can eat flaxseed. 

Low levels of iron can make you more prone to mood changes and may worsen postpartum depression. Vitamin D is also vital because it supports the nervous and immune systems as well as the brain.  

If you’re unsure what change to make in your diet, speaking with your doctor is essential. You may also want to turn to nutritionists who work with women who’ve given birth. 

6. Slowly Reintroduce Physical Activity

Being physically active has the potential to reduce symptoms of postpartum depression. Exercise helps to relieve stress, boost energy, and promote better sleep. If you had a healthy pregnancy and did not experience any complications during a vaginal birth, you can begin exercising a few days after giving birth. 

If you had a cesarean section, your doctor will let you know when you can exercise.

A great way to begin is by walking. It is safe for you and allows you to push a stroller if you want to have your baby with you. Try to be active for about 20 to 30 minutes, but even 10 minutes can help. 

If you belong to a gym or if there is one near your home, ask about whether they have any classes for women who’ve recently given birth. Many gyms offer these classes, and some may even allow you to bring the baby. For those who prefer not to go to a gym, there are lots of online fitness programs you can follow. 

7. Create a Daily Routine

Being a new mother will likely feel overwhelming, and everything you have to do may create high levels of stress that make postpartum depression symptoms worse. By developing a daily routine, you can tackle everything you need to do in order. 

One of the signs of postpartum depression is anxiety and fear that something will happen to the baby. Having a daily routine makes you feel more in control, easing some of that anxiety. 

8. Practice Mindfulness and Relaxation 

The stress of being a mother quickly leads to anxiety, which affects your entire body. A postpartum depression care plan should involve mindfulness and relaxation exercises to tackle these issues. 

Mindfulness is an excellent way to keep yourself grounded and focused on the present. Some mindfulness techniques involve using your senses to keep yourself in the moment. Meditation is also helpful, allowing you to improve your emotional self-regulation. Meditation may even lead to changes in the structure of the brain. 

9. Communicate with Your Partner:

Being open about your struggles is essential. Not only does speaking about what you’re feeling offer some relief from the feelings of isolation, but it also helps with other symptoms of postpartum depression. Women who receive support from their partners tend to have fewer symptoms. 

10. Set Realistic Expectations

Having a baby will always be stressful because of the many changes the process will bring to your body and your life. Don’t expect everything to be easy or to get adjusted quickly to those changes. By setting realistic expectations, you’re not putting as much stress on yourself to be a “perfect mother” and to have everything under control. 

If you’re getting help for postpartum depression, you also want to remember that the process takes time. Expecting quick results will only discourage you. 

11. Connect with Other Mothers’ Stories

Hearing from other mothers who have gone through the process of dealing with postpartum depression provides a lot of help. You can see women at various stages of the condition and learn coping mechanisms to serve you well. 

Other mothers can also put you in contact with therapists or other types of assistance if you find yourself struggling. 

12. Celebrate Small Achievements

No matter how small, you want to celebrate any achievement. If your baby allowed you to sleep for a few more hours or if they were less fussy, take the time to celebrate a little. This can mean getting a cup of your favorite tea or doing something that feels like a reward. 

13. Maintain a Journal for Reflection:

Keeping a journal allows you to express your feelings without worrying about what others may think. It also lets you see the progress you make. You can learn to understand your feelings better and to see if there are any triggers that make postpartum symptoms worse. It also allows you to spot negative thoughts so that you can start making changes to how you think. 

Journaling works best if you do it consistently, so try to write one a day or at least every week. If you’re unsure how to begin, you can find prompts online. 

Find Help with Citron Hennessey

If you’re looking for how to help someone with postpartum anxiety and depression or if you’re struggling with the condition yourself, reaching out to professionals is the best choice. At Citron Hennessey, we offer help from some of the most respected New York psychotherapists. We are here to provide support as you navigate this condition. 

For expert guidance and assistance, reach out to Citron Hennessey today. Contact a depression therapist NYC clients trust and embark on your journey to improved well-being and a brighter outlook.