Coping With Postpartum Depression

Becoming a parent can trigger an array of emotions, from joy and excitement to fear and anxiety.

Experiencing the baby blues is fairly common among new mums too. Considering the sleep deprivation, new responsibilities and lack of time for yourself, it’s no surprise that new mums feel as though they’re on an emotional rollercoaster.

In fact, mild depression and mood swings are so common during and shortly after pregnancy that the term baby blues was coined to describe these emotions.

But how do you know if what you’re feeling is the baby blues or postpartum depression?

Many women experience at least some form of the baby blues immediately after giving birth. This is mainly caused by the sudden change in hormones after delivery, combined with stress, lack of sleep, and fatigue. This may also cause you to feel overwhelmed, and emotionally fragile. And you’ll usually start to feel better after a week or two postpartum.

While the baby blues are perfectly normal, if your symptoms don’t go away a few weeks after giving birth, you may be experiencing what is known as postpartum depression.

How can you cope with this and what can you do if it gets more severe?

Read on for a guide on spotting the signs and symptoms of postpartum depression. We’ll also share how you can manage it while navigating the ins-and-outs of being a new parent.

Signs and symptoms of postpartum depression

Unlike the baby blues, postpartum depression has longer-lasting symptoms.

Both share the same symptoms in the beginning though, namely mood swings, crying spurts, sadness, insomnia and irritability.

With postpartum depression, you may find yourself withdrawing from your partner or not being able to bond well with your newborn.

You may also find yourself feeling anxious, which may affect the quality of your sleep.

Other emotions you may feel include guilt or worthlessness, and you could find yourself feeling overwhelmed at times.

Coping with postpartum depression

1. Build a secure bond with your baby

Emotional bonding is the secure attachment that forms between parents and their child. This bonding allows the child to feel safe enough to develop fully and forms the basis for how the child communicates and forms relationships later on in life.

A secure bond is formed when you’re in tune with and respond to your child’s needs and cues, such as picking them up and soothing them when they’re asking for reassurance. This also includes being a dependable source of comfort for your child.

Postpartum depression can have a significant impact on early bonding and make it difficult for you to look after yourself and your baby. While some parents may feel an instant rush of love for their little ones when they are born, it may take some time for others.

Don’t feel anxious or guilty for feeling this way, because it’s completely normal. After all, it could take weeks (or even months!) for you to get to know this new character in your life and form an attachment to them.

Once you’re ready, you’ll gradually bond with your baby. This process releases oxytocin, which is what forges a strong emotional and physical connection between you and your little one.

2. Skin-to-skin contact

Whether you’ve chosen to breastfeed or not, take some time to have some skin-to-skin contact with your baby.

This not only enhances the bond with your child, but also provides comfort for your little one!

3. Baby massage

As mentioned earlier, touch is an important part of your child’s development and encourages bonding between mother and child. Baby massages have also been shown to decrease the severity of postpartum depression in mothers.

When giving them massages, remember to use soft, gentle strokes and target their feet, legs, arms, stomach, chest, and back. (Avoid massaging their head though!)

Ensure that you place them on a safe surface like a changing table or the bed while doing this.

4. Smile

A simple smile makes all the difference, especially when you do it to your baby.

When a mother sees her baby smiling, this triggers a release of dopamine, the “feel-good” hormone, and gives the mother a feeling akin to a natural high.

So remember to smile as often as you can at your little one!

5. Sing

To those who like to sing in the shower, this is your time to perform in front of an audience -- your own baby.

Regardless of whether you have a melodious voice or if you sing off-tune, singing to your baby has many benefits.

It encourages bonding with your child that is as effective as reading a book or playing with them. It also gives them the sensory stimulation they need and provides a great distraction from the negative thoughts that may have been brought about by postpartum depression.

6. Take care of yourself

Set aside time for rest and self-care. This can go a long way in improving your health and mood!

● Resting: Get as much rest as you can, i.e. sleep when your baby is sleeping. Getting sufficient sleep is important in ensuring you’ve got the energy to care for your baby. You can even ask your partner or family members for help in caring for your little one so you can catch up on some much-needed rest!

● Eating Omega-3: Omega-3 can lower the risk of postpartum depression, so be sure to include as much of it as possible in your diet. Our favourite methods include consuming fatty fish like salmon or taking daily supplements.

● Getting some fresh air: Exposure to sunlight and fresh air can improve your mood significantly, so make it a point to head outdoors at least once a day. A short session of 15-30 minutes will do, so you can just go for a quick walk around your estate or to your nearest park!

7. Exercise

Physical activity is another thing that has been shown to ease the symptoms of postpartum depression.

Not only does it help to relieve stress, it also promotes better sleep and boosts energy levels.

Keep in mind that your body is still repairing itself after giving birth, so try to start with non-intensive exercises such as brisk walks and stretches. We’d also recommend seeking your doctor’s advice if you want to be extra safe in exerting your body during this time!

8. Have a support network

Being a new mum can sometimes feel lonely.

It will help if you join support groups for new mums, or even keep in touch with the mums-to-be at your childbirth class. You can also use Facebook to find groups of new mums to connect with.

It takes a village to raise a child -- having social and emotional support will definitely help in reducing stress and managing this particular stage of your life better.

Knowing that you have a group of people going through the same struggles as you can help feel less alone in this journey and boost your mental and emotional state.

Remember that you’re not alone

Navigating the ins and outs of being a new mum can sometimes feel overwhelming, but remember that help is always readily available.

Take your time with bonding with your baby, making time to care for yourself, and connecting with your friends and family for support.

And if you’ve been experiencing postpartum depression and/or if symptoms are severe, don’t be afraid to reach out for professional help.

If you’d like more tips or guides on parenthood and baby care, head over to our blog to visit Hatchery Cribs for best baby products.