15 Tips to Help You Recover from Postpartum Depression

First-time parents often have doubts. “Am I doing this right? Is the baby okay? Do I know how to be a parent?”

Concern is a normal reaction. After all, you have brought a whole new person into this world. Childbirth is miraculous in all ways. It is also equally tiring and overwhelming. Pregnancy and childbirth are life-changing experiences.

Childbirth sends a woman’s hormones into overdrive. It is an intense experience, so the feelings you feel in the moment and after can be intense as well. However, if you find that feelings like sadness, loneliness, anxiety, and more are lasting longer than normal, or they feel overwhelming, you may have postpartum depression.

In this blog, we will look at postpartum depression in detail: its causes, symptoms, risk factors, and how you can treat it. We highlight ways to aid recovery and return to feeling like yourself.

What is Postpartum Depression?

Postpartum depression is a serious mental health condition that affects many women after childbirth. It is a form of depression. It is a mental health condition that affects the birth mother and her loved ones. Pregnancy and childbirth are extremely intense experiences. Your body changes completely to support another being, and then you bring that little one into the world. You and your loved ones are bound to experience changes in physical, emotional, and psychological health. Even aspects of your life, like finances and social life, are affected. When everything in your life is affected by an overwhelming experience, you can develop symptoms of postpartum depression.

While postpartum depression can leave you feeling lonely, it is essential to remember that you are not alone. Speak to your Doctor if you find yourself feeling any of the symptoms of postpartum depression.

Types of Postpartum Depression

There are three distinct types of mood disorders that affect women postpartum. They are postpartum blues, postpartum depression, and postpartum psychosis. Let’s break them down in detail.

Postpartum Blues

Almost 75% of women who give birth experience baby blues. If you are experiencing baby blues, you may cry frequently and feel random bouts of sadness and anxiety. Baby blues may also cause an inability. Baby blues symptoms begin within the first week after delivery. These symptoms eventually subside, typically within a couple of weeks. You may not require medical intervention for baby blues. However, spousal and familial support can help tremendously as you navigate motherhood.

Postpartum Depression

At least 1 in 7 new mothers experiences postpartum depression. It is a more serious version of the baby blues. With each pregnancy, your risk of developing postpartum depression increases, at least by 30%. Postpartum depression symptoms feel more intense. You have intense highs and intense lows. You may experience feelings of anxiety, guilt, sadness, and more. Postpartum depression causes drastic mood swings, leading to irritability, frequent crying, and physical and emotional fatigue. With postpartum depression, you may feel an inability to care for your baby, yourself, or your loved ones. PPD symptoms last for several months to a year. Medications, psychotherapy, and support from loved ones can be effective treatment methods against PPD.

Postpartum Psychosis

Postpartum psychosis is on the extreme end of the postpartum mood disorder spectrum. It is a severe form of postpartum depression. Postpartum psychosis requires immediate medical attention. While it is relatively rare compared to postpartum depression and baby blues, the symptoms manifest more severely. Postpartum psychosis develops almost immediately after delivery, within the first week in some cases. Postpartum psychosis symptoms include intense agitation, hallucinations, insomnia, paranoia, delusions, and feelings of hopelessness and shame. Postpartum psychosis increases the risk of suicide and harm to the baby. The best option for treatment is immediate medical attention, including hospitalization, psychotherapy, and medication.

Signs and Symptoms of Postpartum Depression

Postpartum depression symptoms and signs begin showing up within the first year after delivery. While symptoms typically emerge in the first few weeks, they can also start during pregnancy or appear as late as a full year after the birth of the baby. These symptoms should persist for at least two weeks or more to be diagnosed with postpartum depression. Let’s take a look at some of the most common symptoms of postpartum depression.

Emotional Symptoms

• Patients with postpartum depression may experience emotional symptoms, like persistent and intense sadness, anxiety, and numbness.
• New mothers, and especially those who have had a history of postpartum depression, may experience severe mood swings, frustration, irritability, anger, guilt, shame, worthlessness, and low self-esteem.
• Postpartum depression symptoms may not be resolved through comfort alone.
• Emotional instability in mothers with postpartum depression may cause an inability to bond with the baby.
• In some cases, postpartum depression may cause thoughts of self-harm or suicide.

Behavioural Symptoms

• PPD patients may lose interest in activities they usually enjoy.
• They may feel less hungry and have less energy
• They may not be able to perform daily tasks like showering, brushing, cooking, or even cleaning their surroundings.
• PPD may also cause low libido and lead to social withdrawal.
• They may either face insomnia or hypersomnia. 
• PPD symptoms also include worry about harming oneself, the baby, or the partner.
• Mothers with PPD often experience frequent crying, difficulty focusing or thinking, and a complete loss of motivation.

If you are feeling any of these symptoms, and they last at least two weeks or longer, you should seek medical attention immediately. While support and comfort from your partner, family, and friends may help, PPD patients need medical attention, including counselling and medications. 

Causes of Postpartum Depression

Most research on postpartum depression suggests that the sudden fluctuations in hormones during pregnancy and childbirth may be the cause. During pregnancy, estrogen and progesterone levels skyrocket. Right after delivery, there is a sharp drop in these hormones. Estrogen and progesterone levels return to pre-pregnancy levels within three days of delivery.

Hormonal fluctuations can cause many of the postpartum symptoms we see in new mothers: sadness, anxiety, frequent crying, self-doubt, etc. To add to this, social, physical, and psychological changes also affect a mother’s mood. A mother’s body undergoes monumental changes, causing weakness, fatigue, and lack of sleep. A new mother may even begin feeling worried about motherhood.

Some research suggests that genetics may have a role to play in postpartum depression, too. If you have a family history of postpartum depression, especially if it was severe, there is an increased risk of you experiencing the condition.

All of these elements are considered in postpartum depression. Your surroundings matter just as much as the changes in your body. An unfavourable condition in any of these aspects can increase your risk of postpartum depression.

Risk Factors for Postpartum Depression

Postpartum depression can happen to anyone, regardless of their surroundings or pregnancy & childbirth experience. However, certain conditions can increase the risk of developing PPD. Let’s take a look at some risk factors of PPD.

• Personal History: If you have a history of depression, anxiety, or other mental health conditions, there is an increased risk of developing PPD. This could have occurred during pregnancy, before conception, or at any other point in your life. Conditions like Bipolar Disorder, which is a mood disorder characterized by intense mood swings, may cause the postpartum mood swings to manifest severely.

• History of PPD: It is said that PPD can get worse with each pregnancy. So, if you have a history of postpartum depression, there is a high risk of the condition returning; it may even be more serious this time.

• Family History: If depression or other mental health conditions run in your family, there is an increased risk of you developing PPD. Many mental health conditions have a genetic component. This extends to depression, as well.

• Difficult Pregnancy: Oftentimes, mothers undergo complicated pregnancies that can affect their psychological health. If the pregnancy is smooth, but other aspects of their lives are stressful, such as a job loss or illness, it can take a toll on the psychological health of the mother.

• Health Complications with the Baby: If the baby is born with certain health conditions, such as developmental or cognitive defects, it can cause stress on the parents’ psychological and physical health. Caretaking and watching their child go through a difficult illness can be overwhelming, leading to psychological changes in the mother. This, in turn, can increase the risk of her developing postpartum depression.

• Weak Support System: Your immediate support system typically includes your partner, your family, and your friends. This community supports you as you experience being a new parent. Other support systems include your finances, healthcare, and other resources at your disposal as a new parent. When these support systems are unstable, it can cause tremendous stress. An unsupportive partner or family, financial constraints,  lack of access to appropriate healthcare, and more can cause significant psychological changes in the mother. A strong support system can prevent or help manage PPD.

• Unwanted Pregnancy: Unplanned and unwanted pregnancies can affect the emotional and psychological health of the mother throughout the pregnancy period and after delivery. This form of stress increases the risk of postpartum depression.

15 Tips for Recovering from Postpartum Depression

PPD is manageable and treatable if diagnosed early. Let’s look at some tips that may aid recovery.

• Seek Medical Help: This is a point that bears repeating. You should seek medical help as soon as possible if you start noticing symptoms of PPD. You don’t have to wait until you hit “rock bottom.” A therapist can help with baby blues, too. You can ask your healthcare provider for resources. A therapist or psychiatrist can help you monitor your symptoms and teach you how to cope with or overcome them. According to research, early intervention makes a significant impact on the recovery process.

• Rest Is Part of Healing: When you are a new parent, it might feel like you need to be on your toes all the time. However, it is crucial that you rest when you can. Getting adequate amounts of rest is beneficial for the mother, both physically and psychologically. Sleep deprivation can worsen symptoms of PPD. Short naps may be just as effective as 8 hours of sleep. So, the next time someone offers to watch your baby, take the opportunity to sleep or rest; other household chores can wait.

• Go For Regular Checkups: Part of postpartum depression recovery is maintaining a routine of checkups. Ensure you meet with your healthcare provider often and follow the treatment regimen strictly. PPD symptoms can be serious and significantly impact quality of life. One of the primary symptoms of PPD is suicidal thoughts. It is crucial that you don’t skip checkups, medications, or sessions with your therapist.

• Be Specific About Support: Your loved ones want to take the burden of daily chores off you as much as possible. They may not always know what you need, so verbalize it. Sometimes, something they do to help can hinder your recovery instead. So, it’s always a good idea to be as specific as possible. Instead of saying “let me know if you can help”, try saying “can you make dinner tonight?” Or “can you watch the baby while I shower?”

• Move Your Body: Gentle exercises are a great way to improve recovery and boost your mood. You don’t have to hit the gym and run on a treadmill right after delivery. However, keep moving. Exercise is known to lower cortisol levels (stress hormones) and increase endorphins which can give you more energy. Light stretches or a short walk could do wonders for your overall well-being. Remember not to overdo it, as you are still healing.

• Monitor Your Blood Sugar: Your blood sugar is not directly connected to PPD. However, conditions like gestational diabetes (diabetes in pregnant women) can make you feel generally unwell. Gestational diabetes symptoms could worsen PPD symptoms.

• Learn The Signs: A big part of catching PPD early is noticing the signs. You notice the signs when you understand what postpartum depression is. Over time, and with practice, you will begin to notice certain symptoms show up more than others. They will indicate that you are not feeling well. If you catch the signs early, you can talk to a therapist or your healthcare provider and get medical help.

• Don’t Isolate: Isolation can worsen PPD symptoms, such as sadness, numbness, mood swings, suicidal thoughts, etc. While it may feel like an insurmountable task, it is important that you make connections. Reach out to your friends and family, rely on your partner, or talk to a therapist.

• Practice Small Doses of Self-Care: As a new mom, you may not have the time to take care of all your needs. Try to do micro acts of self-care. Doing small things that make you feel better can add up, making you feel better. Small doses of self-care whenever possible can ease some of the PPD symptoms.

• Avoid Scrolling on Social Media: There is no “perfect mom”, despite what social media would have you believe. Most influencers are only showing the good moments in their lives. Limiting your time on social media can greatly improve your mental state. Unfollow, block, or mute posts that make you feel like you are not doing enough.

•  Talk To Your Partner : Your partner is called that for a reason. Both of you are on this parenthood journey together. A new baby brings all kinds of stressors into your life. Rely on your partner when the symptoms flare up, and even when they don’t. Open communication about your needs can help you manage PPD symptoms and prevent progression.

• Consider Different Types of Therapy: One form of therapy may not suit you, while another might. Don’t stop therapy just because you are unable to connect with one doctor or one form of therapy. Keep going; research different types of therapy and pick something that suits you best. Your only goal is recovery– how you get there is entirely up to you.

• Pay Attention to Physical Recovery : Childbirth is overwhelming on the body and the mind. Your physical recovery matters just as much as your mental recovery. Pay close attention to what your body needs: nutrients, rest, exercise, etc. The pain and discomfort of pregnancy and childbirth can significantly affect your mood. Sometimes, deficiencies can mimic PPD symptoms. So, pay attention.

• Have a Love-Hate Relationship with The Journey : Not every part of parenthood or recovery is sunshine and rainbows. Some parts are ugly, and it is okay not to love every moment. Allow yourself to be frustrated, overwhelmed, or disconnected. Parenting is a difficult task, especially for new parents. There is no perfect way to be a mom. Remember that your feelings are temporary and do not define you as a person or a parent.

• Recovery Is Not Linear– Remember That: We would all love it if healing were linear, following the same steps every time. However, recovery is anything but linear. There are setbacks and progress. Each may look different from day to day. One day, you may be able to take care of all your needs and your baby’s needs; another day, you may not. Recovery is not about checking off a list; it is about listening to your body and acting accordingly. Think of recovery as walking on a wobbly staircase: you keep going up even though you may stumble sometimes.

Postpartum Depression Treatment Options

The primary forms of treatment for postpartum depression are therapy, medications, and support from the community. Let’s break down each of these methods.

• Medications: Healthcare providers may prescribe medications that help relieve depression symptoms. Certain prescriptions may be altered if you are breastfeeding; medications of any form enter the breast milk, potentially passing on to the baby. However, many medications for depression can be taken while breastfeeding. Talk to your healthcare provider about the potential risks of medication for depression, for both you and the baby.

• Psychotherapy: Talking through your concerns can help you process them in a safer, more constructive way. Postpartum depression can often make your thoughts spiral. A mental health professional can help you cope with the overwhelming feelings and categorize them. Doing so can help you process bits of information at a time instead of an intense load of emotions and stressors. A mental health professional can help you find concrete ways to resolve your problems, setting realistic goals and responses. Psychotherapy can even help your dynamic with your partner or other loved ones. Throughout the recovery process, it is important to remember that postpartum depression is a relatively common occurrence and that you are not alone.

• Social Support: One of the most crucial parts of recovery from postpartum depression is social support. Support from your partner, your family, your friends, and even the extended community can greatly impact the recovery process. Your loved ones can help in practical ways, such as cleaning the house, helping with childcare, and preparing meals. They can also encourage self-care for the mother. With social support, you can prioritize rest and recovery from childbirth.

When to Seek Professional Help

Feeling depressed after childbirth is a relatively common experience, and you are not alone. While you may be reluctant, it is best to always consult a healthcare provider if you are feeling any of the symptoms of postpartum depression. If you are experiencing symptoms of postpartum psychosis, it is crucial that you book an appointment with a healthcare professional immediately.

Call your doctor and schedule an appointment if:

• Your symptoms have lasted for two weeks or longer.
• Your symptoms are getting worse
• You are unable to care for your baby
• You are unable to do routine tasks
• You are having thoughts of harming yourself, your baby, or your partner

Suicidal thoughts are a common symptom of postpartum depression. At any point, if you have these thoughts or thoughts about hurting your baby or partner, reach out to a medical professional immediately. While you wait for treatment, speak to a loved one or someone you trust.

Conclusion

Postpartum depression can seem very frightening. For many, it is. However, it is not a condition without a cure. You are not alone in experiencing symptoms of PPD. This condition is treatable and manageable in more ways than one. Please reach out to someone you trust or a medical professional if you feel any of the symptoms mentioned above. Remember: the goal is recovery.