How To Maintain Your Postpartum Mental Health
By Kim Deschamps | May 8, 2023
When my second child was born, I was completely unprepared for the postpartum depression and postpartum anxiety that quickly set in. It changed me, it changed my journey through motherhood, and it changed my career. All of a sudden, my understanding of the postnatal mental health challenges so many women face expanded – and we don’t talk about them enough.
Since May is Mental Health Awareness Month, it seems appropriate to talk about some of those issues here and, more importantly, how the new moms among us can take care of their mental health while juggling the additional challenges of caring for a new baby. It’s a labor of love, but one that can tax us in ways we never realized PB (pre-baby).
One important thing to understand is that even the degree to which we experience mental health challenges after childbirth can vary greatly. Countless women – as many as 80% - suffer from what’s known as the baby blues, a temporary spate of mood swings, anxiety, or sadness in the first days and weeks that soon pass as our hormones level out.
Postpartum depression (PPD) is more severe, affecting one in seven women. PPD may present as intense anxiety, difficulty bonding with or caring for the child, feeling overwhelmed or detached, and other symptoms that generally accommodate depression, like a lack of energy, an inability to feel joy, and trouble sleeping. Postpartum Anxiety (PAD) is when you experience severe anxiety after having a baby. PAD affects between 11%-21% of women. Lastly, Postpartum psychosis is still more significant: it can disrupt a person’s sense of reality and should be treated as a medical emergency.
It's important to define these distinct degrees of mental health challenges, to name them, and to watch out for them in yourself if you’re a new mom, or when loved ones have babies of their own. New motherhood can be beautiful and joyful, but many women are also good at masking pain. Check-in on yourself regularly – if you’re experiencing any of these symptoms, take steps to care for yourself or seek out help from a professional. And check in on your friends, ask how they are really doing, if they are struggling, and if they need any support.
For anyone about to enter motherhood, here are some suggestions on how you can protect your mental health in those first few weeks after giving birth:
Sleep: It needs to be a priority, and it can be hard to get, especially in the earliest days when your baby has 10 or more daily feedings. Even if it gets interrupted, find times to nap when you can and let everything else go. Don’t worry about the laundry, the dishes, the floors – that will all get done eventually. Right now, mama needs her rest. If you have a partner, friend, or family member who can take a feeding or two so you can have a few uninterrupted hours, take them up on the offer! Exhaustion isn’t good for your physical or mental health, so go to bed as many times as it takes to get your full 8 hours in a 24-hour period.
Support: Lean on your partner. Talk to friends, especially other moms who understand what you are going through and can offer both a sympathetic ear and practical advice. Let them watch the baby while you take a walk, a nap, or a shower. Let them bring you meals. And if you’re experiencing symptoms of PPD, PAD, or postpartum psychosis, don’t suffer in silence. Talk to a professional immediately who can guide you on a journey back to the person you are when you feel healthy and whole.
Nutrition: It’s a classic strategy. When we eat well, we feel better. Drink plenty of fluid, especially if you’re nursing. Choose whole foods as much as possible, making fruits, vegetables, and wholesome snacks you can grab with one hand available and easily accessible. Make it easier on yourself by cutting up your fruits and veggies ahead of time (or buying them pre-prepped) so you can grab a handful as needed. You’ll want a diet rich in protein, Zinc, Vitamin D, E, and the B-vitamins (talk to your doctor about postnatal supplements!) If you’re expecting now, it’s a great time to load up the freezer with meals that can be reheated after the baby comes.
Get Outside: Gentle exercise and fresh air are miracle workers for our mental and emotional state. Even if you’re slow to start, ease into short walks around the block and take some deep breaths along the way. Bring the baby in a stroller or wear them in a baby carrier (babies love fresh air too) or leave the wee one with someone you trust for a little bit of quiet time all to yourself. Connecting to nature has the added bonus of reminding us how big the world is and that these difficult days will pass just as surely as the seasons will change.
Be Gentle With Yourself: It’s not easy. It does get easier as time passes, but for now, give yourself every break and every pass there is. No one gets it perfectly right, and as long as you and the baby have your basic needs met, you’re doing great! Most new moms have plans and ideas about how motherhood will go, and most of those plans go right out the window when we’re just trying to get through each day. And that’s okay. Eat, sleep, move your body, confide in a friend, and the rest will come with time.
Have Resources at the Ready: When it’s more than the baby blues, seek help. At Holistic Physiotherapy & Wellness, we’re a great first stop for lifestyle changes and holistic health needs to support your wellness journey. Anyone in crisis should visit https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html to find the support that best suits their needs.
Finally, join our mailing list to stay connected on upcoming events, offerings, and resources specifically designed for postpartum health.
Your health matters as much as your baby’s, and that includes mental health. Be sure to take care of yourself, and call us if you need a helping hand to do that!
Kim Deschamps
Physiotherapist, Pelvic Health Therapist, Yoga Therapist, Lifestyle Medicine Practitioner, Dry Needling Practitioner