Coping with Postpartum Depression
After having your baby, you may be filled with emotions ranging from anxiety to fear to sadness. It’s completely normal to feel out of place after giving birth, but it’s important to know that if your feelings of sadness start becoming more severe and begin impacting your everyday life, you may be experiencing postpartum depression (PPD).
Postpartum depression symptoms typically begin within a few weeks of the delivery, but can develop up to six months afterward. Symptoms of Postpartum depression include mood swings, trouble bonding with your baby, difficulty thinking, anger, anxiety, guilt, hopelessness, loss of interest or pleasure in activities, mood swings, and even panic attacks.
If you feel as though you may be suffering from Postpartum Depression, you aren’t alone. It’s not uncommon for women to develop depression after giving birth; An estimated one in seven women experience postpartum depression.
Though it's very serious, it’s a treatable condition that can be helped with a visit to your doctor. Your doctor can evaluate your symptoms and devise the best treatment plan for you.
And while we recommend seeing your doctor if you are having any feelings associated with depression, we’ve compiled a list of things you can do at home to help with your recovery.
Exercise
Try taking the time out of your day to do some form of physical activity. Even walking with your baby in the stroller is a great way to get some fresh air and your steps in. Try to refrain from staying inside all week as that can help worsen your symptoms.
Maintain a healthy diet
Getting into the habit of eating nutritious foods can help you feel better by giving your body the nutrients it needs. If you have the time, try planning the week's meals and preparing your healthy snacks ahead of time.
Make some “Me time”
If you’re feeling as though your days are restricted to breast feeding on the couch or you’re feeling overwhelmed by your new responsibilities, take the time out of each day to do something for yourself. Whether it's going outside, visiting a friend, taking a nap, or doing some yoga, you’ll find it calming to have some time alone.
Remember your support system
Remember you are not alone. Don’t feel ashamed to reach out for help to your mother-in-law, friends, or your partner for help. Turn to those closest to you when you need help.
Incorporate fish oils in to your diet
Increase your intake of omega-3 fatty acids, like DHA. An article published by the Journal of Affective Disorders stated that women who have lower levels of DHA have higher rates of PPD. While seafood is a great source of DHA, flaxseed oil is a great alternative for vegetarians.
Re-examine your Breastfeeding
Studies suggest that breast-feeding can reduce your risk of developing PPD. However, there are cases where women develop depression symptoms while breast-feeding. Choose what feels the most right to you.
Remember, you’re not alone and what you’re feeling is only temporary. With the right help and support, you can overcome Postpartum Depression.
Luli Marini, Intern for Daily Therapy Dose
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