Postpartum Depression
Do I simply have baby blues or is this postpartum depression? How can I cope with it?
What is Postpartum Depression?
For most, having a baby is an exciting time. However, there are some mothers and fathers who experience high levels of distress and difficulties adjusting during this period.
Postpartum Depression (PPD) is a form of depression that occurs within 6 weeks of childbirth.
Unlike "baby blues", people with PPD experience severe symptoms that typically last for 2 weeks. It is emotionally and physically debilitating and may continue for months or more, especially without intervention. Therefore, early intervention is crucial for the well-being of both mother & baby.
Symptoms of Postpartum Depression
Baby Blues vs. Postpartum Depression
*PPD must be addressed as it is unlikely to resolve by itself!
Tips for Coping with Postpartum Depression
Building resources
“It takes a village to raise a child.”
Ψ Build your village - Reach out to family, friends, neighbours, parent groups, organisations, and online support groups.
Ψ Set achievable targets with realistic expectations.
Ψ Do not forgo self-care. Get sufficient sleep, exercise regularly, and set in place healthy boundaries.
Setting healthy boundaries
“It’s okay to say no.”
Ψ Acknowledge the difficulty in setting boundaries
Ψ Allow yourself permission to set boundaries
Ψ Assess priorities and put yourself first
Ψ Assertive communication - start small, listen first. Use direct statements such as “I feel / think / need / would like”
Self- compassion
“I am good enough.”
Ψ You are important too, not just your baby! Treat yourself with empathy, mindfulness, and remain non-judgemental to the emotions you may be experiencing.
Ψ Understand that self-care after the birth of your child will no longer look the same, but remains just as important! For instance, self-care could be as simple as treating yourself to a new luxurious shampoo.
Ψ Grab a pen and write a compassionate letter to yourself.
Acceptance and Commitment
“This too shall pass.”
Ψ Accepting that being a new mother is challenging and confusing. You may feel like a fish out of water, and that is okay. Understand that your baby may not sleep through the night yet and every baby is different.
Ψ This may not be easy to do, but it gets easier with practice - let go of control.
Ψ Accept that this difficult time will pass and commit to meaningful core values that are important in helping you lead a fulfilling life.