The time after you give birth can be full of many feelings. You might feel some joy, fear, or sadness. But if your sadness grows and starts to interfere with your daily life, you might have postpartum depression.
Symptoms of postpartum depression usually start within a few weeks after birth, but can develop up to six months later. These may include mood swings, trouble bonding with your baby, and difficulty thinking or making decisions.
If you feel depressed, you aren't alone. About 1 in 7 women in the US get postpartum depression. The best way to diagnose and treat it is to see a doctor who can check your symptoms and make a treatment plan. You may benefit from therapy, antidepressants, or both.
There are also things you can do at home to help with daily life and cope with postpartum depression, like :-
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Exercise when you can :-
Researchers say exercise might have an antidepressant effect for women with postpartum depression. Walking with your baby in a stroller can be an easy way to get some steps in and breathe fresh air.
A study in the Journal of Mental Health and Physical Activity found walking helps ease depression. Don't do long workouts. Try light exercises for 10 minutes several times a day.
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Keep a healthy diet :-
Healthy eating alone won't fix postpartum depression, but getting used to eating nutritious foods can help you feel better and give your body the nutrients it needs.
Try planning your weekly meals on the weekend, and prepare healthy snacks early. Think about whole foods like carrots with cheese slices, or apple slices with peanut butter, which are easy to eat on the go.
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Set aside time for yourself :-
You might feel stuck on the couch breastfeeding, or worn out from work, home duties, or older kids. Instead of handling all the stress alone, ask for help.
Invite your mother-in-law to watch your baby for a bit, or let your husband or a trusted adult take care of the baby for an hour or two.
You might find it helpful to make time for yourself once a week. Use this to relax, go for a walk, take a nap, or do some yoga and meditation.
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Make time to rest :-
Maybe you were told to sleep when the baby sleeps. This advice can get annoying after a while, but many believe it. Some studies show women who got less sleep also had more depression symptoms in particular.
In the first days, your baby probably won't sleep at night. So it might help to nap or go to bed early. If you breastfeed, consider pumping some milk into a bottle your partner can use to feed the baby once or twice during the night.
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Focus on omega-3 fatty acids:
Now is also a good time to boost your omega-3 intake like DHA. According to a journal on mood disorders, women with low DHA levels have higher rates of postpartum depression.
Seafood is a great source of omega-3 fatty acids. If you're vegetarian, you can get omega-3 from flax seeds.
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Check on breastfeeding:
Some studies suggest breastfeeding may lower the risk of postpartum depression. This protection should last until the fourth month after birth. Still, some women show depression symptoms while breastfeeding.
In the end, pick the feeding method that suits you.
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Resisting isolation :-
Days might seem alike, making you feel isolated sometimes. Studies show talking about your feelings with others can help change your mood. Researchers found new moms have lower depression levels after regularly talking with experienced moms who went through postpartum depression.
So try your best to get out or at least chat with adults and other moms for support. Social interaction really helps.
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When should you see a doctor :-
Though many women feel baby blues in the first weeks after birth, postpartum depression is deeper and longer-lasting with stronger emotions.
These feelings can get worse and turn into chronic depression without medical help. So it's good to make an appointment if you notice depression signs after birth, especially if they don't fade in two weeks or get worse over time.
Only about 15% of women seek treatment for their depression symptoms. Even though treatment matters, your doctor can guide you to the right help.
