Postpartum Depression (PPD): Signs, Support and Recovery
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
Irritability
Low Mood
Loss of appetite
Sleep deprivation
Anxious thoughts
Loss of interest in past enjoyable activities
Thoughts of harm towards self or baby
Baby Blues vs. Postpartum Depression
Baby Blues
Onset typically begins a few days after delivery, peaks around the first week, and tapers off by the end of the second week
80% of new mothers experience baby blues.
Post-Partum Depression (PPD)
Develops within 6 weeks after delivery and lasts more than 2 weeks. PPD can be diagnosed at any point during the first year of childbirth
10-15% of mothers and 10% of fathers experience PPD
*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.