Get out in the sunshine. Exposure to sunlight and fresh air will significantly improve your mood. Even if your hair is a mess or your baby has spit up on your favorite pair of yoga pants, take the stroller for a spin and aim to get outside for at least for at least 10–15 minutes each day.
Pamper yourself. Take some time out from your mom duties and take small steps to indulge yourself. Catch up on your favorite show, take a bubble bath, or perhaps light some soothing scented candles.
3. Slowly reintroduce exercise
Studies have demonstrated that physical activity might help to combat postpartum depression. Exercising during the postpartum period is an efficient way to achieve better psychological well-being as well as ease the symptoms of postpartum depression.
Take a walk with your baby in a stroller for 20 minutes per day to relieve some of your symptoms of depression.
The American College of Obstetricians and Gynecologists say that exercise helps to strengthen the abdominal muscles, relieves stress, promotes better sleep, and boosts energy.
You can begin gentle exercise just a few days after birth if you have had a healthy pregnancy and uncomplicated vaginal delivery. If you have had complications or a cesarean delivery, ask your doctor for advice on when you can begin exercise.
Walking is a good starting point, with the added bonus of being able to push your stroller at the same time. Aim to be active for around 20–30 minutes per day. Even exercising for 10 minutes can benefit your body.
Your local fitness club may run classes that interest you, such as dance, Spinning, Pilates, or yoga. Specific postpartum classes are sometimes available at gyms, and there are also classes to which you can bring your baby.
If going to a gym is not something that interests you, then there are several fitness DVDs and online fitness programs that you can do from the comfort and privacy of your home.
4. Build a support network
Humans are social creatures and crave interaction with others. Having positive social interactions and emotional support may be a protective factor in helping to reduce stress and deal with life’s difficulties.
Seek other moms with children of the same age as yours through groups, classes, or apps to share your common experiences.
New mothers can sometimes feel lonely and overwhelmed by their new role. Research has shown that loneliness leads to painful feelings of isolation, becoming disconnected from others, and feeling as though you do not belong.
Loneliness has also been connected with high blood pressure, sleep issues, diminished immunity, and risk factors for heart disease.
Receiving social and emotional support from others can enable you to better cope with problems on your own, by boosting your self-esteem and sense of independence.
You do not require an extensive network of close friends and family to benefit from social and emotional support. Some people benefit from having mutual trust and friendship among just a few people, such as neighbors, co-workers, or other parents that you have met through parenting groups or mommy and me classes.
If you struggle to connect, try not to give up; forging new connections and friendships is possible. Seek other women who are facing a similar transition into motherhood. It can be reassuring to hear that others share the same feelings, worries, and insecurities.
Try out baby and toddler classes, join your local mom Facebook group, or download the apps Peanut or Mush to connect with other parents nearby. Your pediatrician can also recommend available resources in your neighborhood.
5. Try psychotherapy and medication
If you have tried self-help, made lifestyle changes, and sought support but have experienced no improvement, your doctor may suggest that you try medication, psychotherapy, or both.
- Psychotherapy, also called mental health counseling or talk therapy, can help you to discuss your concerns and feelings, set goals that are manageable, and learn to respond to situations positively.
- Antidepressants may be recommended if your depression is severe or when other treatments have not improved your symptoms. Your doctor will take that into account if you are breast-feeding when prescribing your medication.
Research may be able to explain why a particular antidepressant is effective in treating postpartum depression. Researchers found that Citalopram — from a class of drugs called selective serotonin reuptake inhibitors and sold under the brand name Celexa — may restore connections between cells in the regions of the brain that are adversely affected by stress during pregnancy.
Other research indicates that if you are unable to cope with going to face-to-face talking therapy sessions, then Internet-based cognitive behavior therapy could significantly improve your symptoms of stress, anxiety, and depression.
Remember: experiencing postpartum is nobody’s fault. It is a medical condition that requires treatment.
Postpartum depression can make the already stressful period immediately following childbirth even more difficult. The sooner you can get help with managing your depression, the sooner you can begin to enjoy your baby and motherhood.
