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. PPD 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.
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 feeling 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 feeling of being a bad parent, perpetual thoughts about the safety or health of your child, or a fear of being alone with your baby. Many parents find their fears so excessive that they may experience panic attacks.
Sleep disruptions unrelated to the baby’s sleep schedule
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.
Managing 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.
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.
Postpartum depression 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.
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.
- Seek out groups for new parents. Spending 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.
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.
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
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.
What are the horrors of postpartum?
The “horrors of postpartum” usually refer to postpartum psychiatric disorders, which include postpartum depression and postpartum psychosis. However, it can be important to note that these disorders can be treated. 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.
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. Fluctuations in hormone levels can impact mood and mental health, and physical changes can be challenging to cope with as well. 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.
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.
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