Welcoming a baby into the world is filled with abundant love, joy, excitement, and a tremendous amount of bonding and family time. However, for many mothers, the least discussed feelings of sadness, anxiety, fatigue, and moodiness pose a significant challenge in the post-pregnancy adjustment period. For some, a period of the “baby blues” can be common, often lasting about ten days and with less intensity, whereas, for others, postpartum depression can take a more severe toll on mothers and other caregivers.
Postpartum depression can severely impact a new mother’s quality of life and emotional well-being, and it is much more common than is discussed. If you have symptoms of postpartum depression, you are not alone, and your experience is not a reflection of you or your ability to be a caring mother. Your feelings are not a moral failure, and there are plenty of resources to support you, your baby, and your loved ones and to ensure a happy, healthy family in your future!
What is postpartum depression?
Postpartum depression is categorized as a mental health condition that begins post-pregnancy, and it falls within the DSM-5 classification of Perinatal Depression. Mild to severe symptoms often start within weeks of giving birth, if not during your pregnancy or up to a year after your baby is born. Postpartum depression not only impacts your moods but can also greatly impact your ability to care for yourself and your baby in the period after giving birth.
You may have postpartum depression if you have had depressive symptoms for at least two weeks, with your symptoms beginning any time up to a year postpartum. In addition to either a consistently depressed mood or a persistent loss of interest in activities, you may experience other symptoms such as:
- Sleeping too much or too little
- Feelings of worthlessness, hopelessness, guilt, or failure
- Low self-esteem or feeling inadequate
- Diminished energy & feeling fatigued
- Difficulty concentrating
- Changes in appetite
- Social withdrawal
- Crying spells
- Challenges with bonding with your baby
- Mood swings, irritability, or anger
- Severe anxiety
- Suicidal ideation
If you are finding that you have ideations of hurting your baby or harming yourself, seek help immediately. Call 911, 988, or go to your nearest emergency room to speak with professionals who can keep you safe.
What makes postpartum depression common?
Research indicates that postpartum depression affects up to approximately 1 in 7 women (15%). According to the National Institute of Health, some research estimates anywhere from 6.5% to 20% across the world are affected by postpartum depression, and approximately 50% are estimated to be undiagnosed due to stigma & shame. Nevertheless, postpartum depression’s effects post-pregnancy on someone’s mood can be attributed to many factors, including:
- Genetic predispositions, such as if mood disorders and/or postpartum depression are common in your family
- Hormonal changes, including fluctuations in estrogen, progesterone, and some thyroid hormones that drop almost immediately after giving birth
- Postpartum stressors, including inconsistencies in your sleep schedule, body changes, self-esteem concerns, anxiety, and identity shifts
- Adjustment challenges, including navigating changes to your previous lifestyle & social routines
What can support look like for someone with postpartum depression?
You can find hope by leaning on support systems, practicing self-care, and trusting a professional as you navigate a period of significant transition.
If your loved one is currently navigating postpartum changes, offer support by:
- Knowing the common signs & symptoms of postpartum depression.
- Be mindful of the many stressors your loved one is balancing during this season.
- Listening actively, compassionately, & nonjudgmentally.
- Offering help where appropriate, such as with household chores or weekly errands.
- Showing support by normalizing & validating your loved one’s experience.
- Encouraging your loved one to seek help from a healthcare professional if needed.
- Caring for yourself, too. While postpartum depression often affects birthing mothers, family members & friends can also experience mood changes following childbirth.
If you have personally been experiencing low mood, loss of interest in activities, and difficulties adjusting to your current day-to-day lifestyle after childbirth, ensure you are supporting yourself with activities such as:
- Practicing self-care and engaging in self-soothing activities that you often enjoy
- Integrating mild movement into your routine when possible
- Ensuring you get a balance of active rest & adequate sleep
- Allowing yourself to ask for help & lean on support for tasks
- Socializing with others as your social “battery” permits
- Be compassionate with yourself. This season will be one of the biggest transition periods in your life. You are allowed to experience the many emotions that come with change and adjustment!
Lastly, there are several opportunities to lean on your professional support staff during this time, including your medical team, midwife, and/or mental health support.
- If you do not already have a therapist, consider individual therapy as a space for navigating transition with tangible coping skills and outside support.
- For you and your loved ones to grow together, family or couples counseling can also be a helpful space in processing change.
- Keep your medical team informed about relevant mood changes, lifestyle changes, and medications to ensure an integrated approach to your postpartum experience.
- Research support groups to build community with other families who share similar experiences.
