Postpartum depression is an increasingly common condition that poses significant health risks, potentially affecting the lives of both mothers and their young children.
Taking care of a newborn can present numerous challenges, fatigue, and pressures. The situation can worsen significantly if you are suffering from postpartum depression. This condition can affect any mother, so even if you are healthy and have a stable family life before childbirth, it is essential to be informed and learn how to cope with it.
What is Postpartum Depression?
According to the National Health Service (NHS) in the UK, postpartum depression is a type of depression that many women experience after giving birth. This common issue affects more than 1 in 10 women within a year after childbirth. Notably, it can also impact the emotional well-being of fathers.
Essentially, postpartum depression is a condition where women experience emotional disturbances, negative thoughts, fatigue, sadness, and anxiety about various life issues. This condition can range from mild to severe, may resolve on its own, but can also become serious if not treated promptly.
Many people often confuse postpartum depression with the “baby blues” (mood swings after childbirth). In reality, the two are very different.
Women’s hormones change after pregnancy and childbirth. Additionally, the lack of sleep and the introduction of a new family member can leave mothers feeling anxious, surprised, and easily irritated. Most women will experience at least one or more symptoms of “baby blues” after giving birth.
“Baby blues” is a normal occurrence and typically lasts only a few weeks. However, if the symptoms persist longer or worsen, you may be experiencing postpartum depression.
How to Cope with Postpartum Depression
1. Talk to Family and Friends
Share your feelings with others to help resolve your personal struggles.
Seek to express your feelings and difficulties to loved ones so they can understand and offer support, especially regarding psychological issues.
2. Avoid Taking on Too Much
Don’t try to do everything yourself, from caring for the baby to grocery shopping, cooking, and cleaning. Ask for help from family, especially your partner. Doing so not only lightens your workload but also significantly improves your mood.
3. Make Time for Yourself
Try to carve out some personal time to engage in hobbies like listening to music, taking walks, or reading.
4. Create a Sleep Routine Whenever Possible
Caring for a newborn can be challenging and exhausting, so take advantage of any opportunity to sleep. This habit helps make up for lost sleep at night.
5. Exercise Regularly
Exercise can improve the mood of those suffering from postpartum depression.
Engaging in physical activity is an effective way to enhance mood for those experiencing postpartum depression.
6. Maintain a Healthy Diet with Smaller Meals
A nutritious diet rich in fruits, vegetables, proteins, low-fat dairy, and whole grains can help you feel more energetic and provide essential nutrients while caring for and breastfeeding your baby.
7. Avoid Alcohol and Stimulants
Steer clear of high-sugar foods such as soda, caffeine, and alcoholic beverages. These can worsen your mood and health condition.
8. Consult a Doctor for Psychological Treatment
This is the most direct and effective method of treatment for mothers experiencing postpartum depression.
9. Consider Antidepressant Medication
Medication should be taken according to the doctor’s instructions to ensure safety for breastfeeding mothers.
This option is suitable for mothers experiencing moderate to severe depression who have undergone psychological treatment but have not seen improvement. Medication should be taken according to the doctor’s instructions to ensure safety for breastfeeding mothers.
For prescribed medications, you should ask your doctor to explain in detail information about the medication: its name, effects after taking it, the time frame for noticing effects, and any potential side effects (short-term or long-term).
10. Consider Complementary Therapies
This term refers to non-pharmacological treatments such as hypnosis, yoga, massage, and aromatherapy. These methods help improve mental well-being and alleviate symptoms of depression in mothers. However, regardless of the method chosen, it is crucial to consult with a doctor to avoid any adverse effects related to the medications you are taking.
