Surviving Postpartum Depression: Strategies And Treatment Options
Welcoming a baby into the world can be a joyful time full of excitement and possibility. But pregnancy and childbirth can be difficult, too. If you’re experiencing the challenges of postpartum depression (PPD), it can be important to understand that you’re not alone. Postpartum depression is a serious mental health condition that can involve symptoms like a lack of interest in usual activities, sleep disruptions, changes in diet, and feelings of fear and anxiety. It can be managed with support from friends and family, as well as therapy, medication, and self-care. Online therapy can be a convenient choice for new parents who find it challenging to make time for in-person sessions.
Overview of postpartum depression or baby blues
Postpartum depression (PPD) is a depressive disorder that can develop in parents after giving birth or otherwise caring for a new child. Many people experience the “baby blues” after a child is born, developing mild symptoms of depression and anxiety that typically pass within 1-2 weeks. Some caregivers, however, experience persistent and severe depressive symptoms that indicate the presence of postpartum depression.
Factors contributing to the development of baby blues after pregnancy
While the exact cause of postpartum depression is unknown, several factors are thought to contribute to its development. Risk factors include a family history of depression or related mental health conditions (e.g., bipolar disorder), changes in hormone levels, challenges during pregnancy, and excess stress following birth. Postpartum depression symptoms include mood swings, fatigue, feelings of guilt, and loss of interest. In severe cases, PPD can also lead to psychotic symptoms. According to Johns Hopkins Medicine, “Postpartum psychosis is an extremely rare disorder, affecting just .1 percent of new mothers”.
Comorbidity with anxiety, bipolar, and other depressive disorders
This depressive disorder can also develop alongside other mental health conditions. Postpartum depression commonly co-occurs with anxiety disorders, bipolar disorder, and other depressive disorders. If you believe you’re living with postpartum depression, consider consulting with a women’s health professional or other health care provider.
Symptoms of postpartum depression
To understand PPD and how to treat it, it can be helpful to know its symptoms. PPD can affect people in unique ways, and the symptoms that resonate with you may not apply to another person. If you experience any of the below symptoms, it’s generally recommended to speak to your doctor so that you can receive the support and treatment you deserve.
Lack of interest in activities
Many new parents report seeming less interested in the things they once enjoyed. Although a lot of these can simply be things that new parents don’t have the time for, there can be a difference between an inability to participate in activities due to time constraints and a complete lack of interest in activities that were once enjoyed.
For example, perhaps parents used to love to play tennis on the weekends, but after the baby, they may not have the desire or energy to play. This doesn’t necessarily mean that they have postpartum depression.
Instead, this particular postpartum depression symptom can be something different. Enjoyable activities and hobbies may no longer capture the attention of a parent with postpartum depression. This might mean sex, reading, or even watching sporting events. This symptom is often accompanied by others.
Change in diet
Although many tend to eat more while breastfeeding, and it can be common to forget to eat as much when you have an infant, significant diet changes can indicate that postpartum depression may be present. If you notice that you are eating a lot more or much less than you did previously, postpartum depression may be a concern.
For many people, a diet change may result in a noticeable weight fluctuation. Although a person’s body weight may shift due to breastfeeding, a new lifestyle, or simply due to giving birth, weight gain or loss can indicate a drastic diet change. Tracking your intake can determine how you are eating now compared to before the baby.
Feelings of anxiety and fear
Becoming a parent can cause significant feelings of anxiety and fear. While some of these feelings may be entirely expected, postpartum depression can bring feelings of fear that are severe and constant. Fears that come with postpartum depression often include the overall perception of being a bad parent, apprehension about being alone with your baby, or perpetual thoughts about your child’s safety or health. Mental health conditions like anxiety disorders can exacerbate these symptoms. Many parents find their fears so excessive that they may experience panic attacks.
Sleep disruptions unrelated to the baby’s sleep schedule
Like many other mental health conditions, postpartum depression can cause significant sleep disturbances. Beyond remaining awake due to fear, those with postpartum depression often experience a general inability to sleep or stay asleep. It can make sense that when babies don’t sleep, parents may not sleep either. But this symptom usually applies to those who cannot sleep even when the baby is sleeping or under someone else’s care. It can be dangerous to live with little to no sleep, so new parents experiencing this symptom should reach out for assistance from a medical professional.
Managment and treatment of postpartum depression
Once you have identified any symptoms, it can be best to consult with your doctor. They’ll likely gather more information about your symptoms and your physical condition to determine whether therapy may be the right choice for you.
Psychotherapy or medication for symptoms of depression and anxiety
If your doctor does refer you to a mental health professional, your treatment may include psychotherapy, medication, or a combination of both. Always follow your doctor’s guidance regarding medication, and never start or stop a medication unless instructed to do so.
Surviving postpartum depression through therapy
Cognitive behavioral therapy (CBT) is typically one of the most researched types of psychotherapy, or “talk therapy,” to treat postpartum depression. CBT usually focuses on uncovering harmful patterns of thinking, behavior, and core beliefs about the self. The aim is normally to analyze, understand, and “unlearn” them, and to find healthier ways to cope with difficulties.
Health care and other ways to manage postpartum depression
In addition to therapy and medication, or a combination of both, many new parents have found that there can be a variety of other ways to cope with PPD symptoms.
Get help with errands and household chores. If possible, use a grocery delivery service or meal delivery until things get easier. Hiring someone to clean the house may be a good idea as well. If spending the money on these extras isn’t realistic, you might ask for help from family and friends. For more information on managing postpartum depression and other parenting challenges, visit the National Institute of Child Health and Human Development’s Health Topics page.
Methods for surviving postpartum depression
- Seek out support groups for new parents. Spend time with other people who can understand your challenges can be very helpful.
- Try to prioritize sleep and rest for yourself. Navigating this with the needs of a newborn can be challenging, but again, this may be a good time to ask for assistance from family and friends.
- Try not to neglect your social life. Spend time with friends by going out to dinner or coffee or just talking on the phone. Contact with the people who make you laugh can make a big difference in your mood.
- Eat well and find time for exercise where you can. Maintaining a healthy lifestyle can empower you to be the best parent you can be and promote good mental health.
- Try to find time for hobbies that you enjoy, or just step away to go for a walk, take a bath, read a book, or do something else that can “reset” your mental state.
Benefits of online therapy
New parents may find it challenging to attend therapy sessions in person, as this generally requires them to leave their child at home with another caregiver. It can also be difficult to find the time to visit a therapist’s office in person, which is why online therapy may be an excellent alternative. With online therapy, new parents can get the professional help they deserve from the comfort and convenience of their own homes.
Effectiveness of online therapy
A 2021 study investigated the efficacy of online therapy for postpartum depression treatment. It found that depression and anxiety symptoms usually decreased significantly following online CBT, suggesting that telehealth options may be a valid choice for new parents living with PPD.
Takeaway
How long do you suffer from postpartum?
Postpartum depression may last for years, but it usually lasts for weeks or months after a baby is born. Symptoms may include difficulty bonding with your baby, frequent crying, and withdrawal from friends and families.
Treatment from mental health care providers
Mental health care providers can help new moms cope with postpartum depression through counseling and other forms of treatment. Talk to your doctor to learn about what kind of treatment plan may be covered by your health insurance. You may find there are many local resources that can help.
How long is the postpartum period in mental health?
In general, the postpartum period refers to the first four to six weeks after birth. Many postpartum women experience mood disturbances after childbirth, which usually do not require treatment. For example, it is common for a new mom to experience mood swings, such as irritation and symptoms of anxiety, but these symptoms usually do not interfere with function and tend to subside after a couple of weeks. However, some women experience symptoms of depression and anxiety in a spectrum of severity, and in rare cases, postpartum psychosis. Postpartum depression (PPD) tends to emerge within the first two or three months after childbirth, and some women also experience perinatal mood disturbances that indicate symptoms of depression. If you have been feeling depressed for over two weeks and believe you are experiencing postpartum depression, consider contacting your doctor to discuss symptoms and receive a medical evaluation. Thyroid hormones and anemia, for example, can cause a mood disturbance in some women. It's also helpful to receive social support, get as must rest as possible, and eat healthy foods to alleviate symptoms of PPD.
What is the most severe postpartum?
Postpartum psychosis is usually considered the most severe form of postpartum mental illness. It may involve symptoms like insomnia, irritability, restlessness, erratic behavior, delusions, and hallucinations. As there can be a safety risk associated with postpartum psychosis, it’s crucial to seek help if you have any concerns regarding symptoms you or a loved one is experiencing.
How do you stay positive during postpartum?
Here are a few tips to stay positive during the postpartum period:
- Prioritize sleep as much as possible
- Ask for help from loved ones
- Try implementing moderate cardio and core exercises when you feel ready
- Continue taking prenatal vitamins
- Seek professional help if needed to help solve problems
- Get enough rest
- Do a physical activity like walking or swimming
- Consider taking omega-3 fatty acid supplements and/or eating foods rich in these healthy fats, as studies show that omega-3 fatty acids rich in EPA may help reduce depression symptoms during and after pregnancy
Talk with others with the same experience
Many moms struggle with guilt in the first few weeks and months postpartum. It’s often helpful to speak with other adults who have children about your experiences, as you’ll likely find they can sympathize and have gone through similar situations themselves.
Postpartum Support International is one organization that offers postpartum support, featuring resources, helplines, education on perinatal depression and postpartum depression, online support groups, and more. Joining a support group, for example, can help you share experiences with other mothers who may be going through similar challenges.
What are the horrors of postpartum?
The “horrors of postpartum” usually refer to postpartum psychiatric disorders, which may include symptoms of postpartum depression, obsessive-compulsive disorder, bipolar disorder, and in rare cases, postpartum psychosis. However, it's helpful to bear in mind that many women experience symptoms of depression or other mood disorders with varying levels of intensity. Some possible symptoms of depression include trouble bonding with an infant, loss of interest in activities, sleep disturbances, and feelings of worthlessness. Other women may experience severe anxiety, feel uncomfortable with breastfeeding, and present other symptoms of distress. Depending on a woman's symptoms, fostering maternal mental health does not necessarily need to involve taking medicine. For example, cognitive behavioral therapy may be beneficial in addressing symptoms of anxiety and depression. Treatment may also involve fostering healthy lifestyle changes, such as dietary changes, exercise, and practicing mindfulness. In more severe cases, medication may be recommended, as small concentrations of antidepressants may be safe, even as they pass into breast milk.
Postpartum psychosis is usually treated in an inpatient hospital setting.
What is the 5-5-5 rule for postpartum?
The 5-5-5 rule generally states that new mothers should spend the first five days after giving birth in bed, the next five days on the bed, and the next five days near the bed. It can be crucial to get plenty of rest and take time to heal after giving birth.
How bad is postpartum recovery?
Postpartum recovery usually varies from person to person, but most women feel fully recovered after six to eight weeks. Postpartum depression (PPD) is considered the most common complication after childbirth, which can interfere with a person's everyday life and cause other concerns. While common, many women feel ashamed about experiencing symptoms of depression, which can prevent them from seeking guidance from a mental health provider. However, a mother's mental health can affect their functioning and well-being, as well as their ability to care for their child, so it's important to address or treat depression symptoms.
What happens to a woman postpartum?
The postpartum period can be an important time for rest and healing. It can be crucial to seek postpartum healthcare to ensure that you’re on the right track and address any uncomfortable symptoms you may be experiencing.
Why is postpartum difficult?
The postpartum period tends to be difficult because so many changes take place during this time, such as lifestyle changes. Fluctuations in hormone levels can impact mood and mental health, and physical changes can be challenging to cope with as well. For example, the rapid drop of hormones after childbirth may place women who are more sensitive to hormonal changes at increased risk of developing more intense symptoms, such as depression. Adjusting to a new schedule and caring for a baby can also be difficult, especially when you can’t stick to your normal schedule of sleeping through the night.
Some risk factors for PPD include:
- Experiencing domestic violence
- Past experiences of trauma or abuse
- Experiencing recent stressful life events
- Lack of social support
- Having a history of chronic depression
- Having experienced depression in a previous pregnancy
- Inadequate sleep
- A lack of dietary intake of omega-3 fatty acids
Many women, for example, have trouble sleeping after childbirth, which is also a risk factor for developing PPD. To help treat PPD and prevent its symptoms, it's beneficial to prioritize sleep. According to a recent systematic review of many studies, multimodal interventions such as pelvic floor exercises, acupuncture, biofeedback, and interventions using technology may also help promote recovery following the birth of a new baby.
What is the golden hour after birth?
The golden hour usually refers to the first hour after birth. It can be important for mother and baby to apply skin-to-skin contact during this time, and breastfeeding often occurs at this point as well.
How long will symptoms of depression after pregnancy last?
Many women develop postpartum depression symptoms, which can vary in intensity and duration. In some cases, postpartum depression can last for several months or longer, and may also develop into a persistent depressive disorder if left untreated. Proper treatment and guidance from a mental health professional may be recommended if the duration for the so-called baby blues has already exceeded the usual range of two weeks. The U.S. Preventative Services Task Force recommends counseling services for adult women during pregnancy or after childbirth who present a risk of developing postpartum depression.
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