Holding your baby after a long haul of nine months is the most magical feeling in the world. But amid the awe and wonder of motherhood, mothers often grapple with postpartum depression. Around one in seven women—or 15%—experience this condition.
Intense feelings of sadness, tiredness, and anxiety that last for a long time after childbirth are known as postpartum depression. As a result, taking care of themselves as well as their babies becomes difficult for mothers. But, thankfully, there are several ways you can cope with postpartum depression. Here, we will discuss some of them.
1. Make Time for Exercise
Hitting the gym or doing yoga would be the last thing you would want to do after a long day or a sleepless night of caring for your newborn. However, exercise could be a powerful tool to combat postpartum depression. The findings of a recent study associated exercise with reduced depressive symptoms during the postpartum period. The explanation behind this is simple: physical activity triggers the production of endorphins—the hormones that reduce stress, relieve pain, and improve mood.
If you have had a vaginal delivery with no complications involved, you can start doing gentle exercises a few days after childbirth. Walking can significantly improve your mental health. Aim to walk for at least 20 to 30 minutes daily or most days of the week. You can take your little one along with you in a stroller. Walking with your little one can be a fantastic way to bond with them while getting some fresh air and experiencing a change in the environment. Stretching exercises or postpartum yoga can also be effective in combating depression. Add them to your routine.
Many local fitness clubs or gyms offer postpartum classes. You can enroll in those, so you have a structured environment to exercise in and the opportunity to meet other new mothers.
2. Take Out Time for Self-Care
It’s easy to overlook yourself when you’re juggling between breastfeeding and changing diapers. But not taking care of yourself will exacerbate depression. Amid the demands of a newborn, it’s important to set aside moments for yourself. Self-care isn’t selfish; instead, it’s important for your mental and emotional well-being.
Take some time out of your busy schedule and indulge in activities that you like. You can read your favourite book, take a relaxing bath, or engage in a hobby you love. Lighting some soothing candles can also make a huge difference. You can do this once a week or as often as you want. Ask your family members or partner to babysit, so you can do whatever you like at that time.
You can also practice deep breathing exercises or mindfulness. These techniques help reduce stress, calm your brain down, and centre your thoughts. You’ll be surprised at how taking time off can lessen your depression.
3. Seek Professional Help
Persistent feelings of anxiety, sadness, or hopelessness can interfere with your ability to care for yourself as well as your baby. That is why you must seek professional help. A healthcare provider—be it your obstetrician, family doctor, or mental health specialist—can provide you with the support you need to cope with postpartum depression.
Therapies such as cognitive-behavioural therapy (CBT) are highly effective in treating postpartum depression. They can address negative thought patterns and equip you with the skills you need to cope with them. However, if you’re experiencing severe postpartum depression, you might be required to take medications.
A psychiatric mental health nurse practitioner can also help you cope with postpartum depression. Consider hiring them. Their comprehensive training in mental health allows them to provide a variety of services and interventions tailored to the needs of these mothers. They will provide you with individual counselling sessions to help explore your feelings, thoughts, and behaviours and develop coping strategies.
When searching for a psychiatric mental health nurse practitioner, look for those with a Psychiatric Mental Health Nurse Practitioner, or PMHNP degree. These nurses, Cleveland State University explains, deliver holistic mental health care to clients of all ages who suffer from mental illnesses.
The PMHNP degree equips nurses with the principles of mental health and psychotherapy so that they can diagnose and treat acute as well as chronic mental health issues. You can even hire nurses who have completed their PMHNP program online. An online PMHNP program arms nurses with the knowledge needed to assess, diagnose, and treat patients with a range of mental and emotional needs. The online PMHNP program lasts six semesters and is completed in two years.
PMHNP nurses work in community health centres, hospitals, private practices, and primary care facilities. Hence, you won’t have difficulty finding them.
To sum things up, postpartum depression is real, and coping with it is slightly challenging. You can, however, navigate this difficult period with hope and resilience. Further, these strategies will help you heal and thrive as a new mom. Remember, you are not alone in your experience. Almost every mother experiences postpartum depression. Hence, take each day as it comes and be gentle with yourself as you work towards healing and embracing the joys of motherhood.
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