Self-Care Tips for Postpartum Depression

A postpartum depression can be seen anytime within the first year after childbirth, and between 10-20% of mothers suffer from postpartum depression. This depression can be seen not only after childbirth, but also sometimes during pregnancy, following a miscarriage, stillbirth or termination of a pregnancy. A woman may experience several symptoms during or after pregnancy, which will impact her ability to accomplish daily tasks. 

Many women experience emotional changes after childbirth; however, some differences between postpartum depression and “the baby blues” are that postpartum depression is less common, lasts for a longer period of time, the symptoms are more intense, and the effect influences a woman’s ability to function as she normally would. 

Many women feel embarrassed or guilty for feeling this way. However, receiving treatment is essential to help mothers effectively parent their child. Mothers may be greatly impacted by these feelings and thus lose confidence in their ability to parent, which can also increase their depression. The research shows that postpartum depression can impact the infant by causing distress, difficulty with emotional bonding, delays in development, and behavioral problems. 

Postpartum depression symptoms may include: 

• Irritability 

• Sadness

• Trouble concentrating

• Feelings of guilt and worthlessness 

• Loss of interest or pleasure in life 

• Loss of appetite 

• Less energy or motivation to do things

• A hard time falling asleep, staying asleep or sleeping more than usual 

• Increased crying

• Feeling hopeless or overly guilty 

• Restlessness or anxiety

• Unexplained weight loss or weight gain 

• Having thoughts about hurting yourself or about hurting your baby 

Here are some tips for helping yourself: 

1. Take some of the pressure off yourself. You are not “Supermom”. Be honest about how much you can do and be willing to ask others for help. This could include help during nighttime feedings, such as having your partner bring the baby to you at night, or help with household chores from a family member, neighbor, friend, or professional services. This social support will help you find time for yourself so you can rest. 

2. Finding time for rest is important. Take frequent naps when another person is helping you or when the baby is also sleeping. 

3. Talk about your feelings! Speak with friends, family, and your partner about what you are feeling. This can help to alleviate some of your emotional pain as well as find support in others. 

Another idea is to keep a journal to write in daily, which can assist you in expressing your feelings and "letting it all out." 

4. Find time to spend alone, just something for yourself, which could include reading, exercising (such as walking), taking a bath, writing in your journal, or meditating. 

5. Understand your feelings. Know that you are not alone, and that it's okay and normal to feel overwhelmed. Bringing a child into the world brings many changes and many challenges. 

6. Find additional support. Call a local hotline number, see the resources below for information and services, join a local support group for women, or seek professional therapy.

Postpartum depression is very real and can be very serious. Seek professional help when needed.

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Resources:

Postpartum Support International: (800) 944-4773

http://www.postpartum.net

Postpartum Depression

https://www.postpartumdepression.org

Suicide Hotline: (800) 273-TALK

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If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Online services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments may be booked online or simply email Dr. Shelley with any questions or appointment requests.

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Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

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