Your Mind Your Body

The “baby blues” are very common among mothers in the first few weeks after delivery and typically go way on their own as hormone levels shift after delivery. But postpartum depression and anxiety are far more serious, and often get worse without active mental health treatment.

Some women are more sensitive to the changes in pregnancy and thyroid hormones after delivery; others have difficulty with the lack of sleep that comes with a newborn or were at risk for postpartum challenges because of a past history of depression, past pregnancy complications or relationship issues. Women may notice symptoms of postpartum depression or anxiety soon after delivery or months later, but they often are reluctant to seek help. 

For example, at six weeks, “Sally” was breast feeding Jack every three hours and had little time to sleep during the day. She was cooking for her two other children, doing chores, and trying to answer emails from work. She felt attached to Jack but was not enjoying being with him. She frequently felt like she wanted to run away from all the commotion in the house.  Sally was reluctant to tell anyone how she was feeling because she was embarrassed by her endless tears, sadness and short fuse.

Depression and anxiety during and after pregnancy are important women’s mental health issues.  If you are experiencing signs of postpartum depression and/or anxiety, take care if yourself and seek treatment right away. 

• Ask for a referral.  Call your health care provider if you are having symptoms or you are not sure.  Your ob/gyn, midwife or family health provider can refer you to a licensed mental health profession who can provide effective psychotherapy or medication, if it’s needed.
• Sleep more.  Sleep is essential to improving your mood. So sleep when the baby sleeps – even if during the day. If you can’t fall asleep when the baby is sleeping because of anxiety, tell your health care provider. Work with your partner, family and friends to help you get more sleep at night and during the day.
• Walk.  As soon as your health care providers say it’s OK, start walking – alone or with the baby. The aerobic exercise will help you sleep and reduce your anxiety.  Start slow and increase your distance each week until you are walking 45-50 minutes.   
• Seek support from other new moms.  Caring for a newborn and young infant can be extremely isolating.  Other moms understand what you are going through, share some of your worries and questions, and have lots of ideas.  Moms often meet together at local hospitals, neighborhood centers and parks, at each others homes or arrange to go for walks together.  There’s a whole community of moms online who discuss postpartum depression and provide support to each other.
• Ask family and friends to babysit. Take time for yourself and give yourself a break for least an hour or two several times a week.  Having your own time (and free hands) lets you catch your breath and focus on your own well-being.  Remember, it is hard to care for your family if you are running on empty.
• Keep your expectations in check.  Caring for a newborn can be challenging and is extremely time consuming.  Set reasonable goals each day and do your best to let go of the small stuff.

Photo by max’s pixs (from flickr)

Filed under: Parenting, Stress, Women