The Healing Guide Every Postpartum Mama Needs

Motherhood is blissful and challenging at the same time. For new mothers, the postpartum period is both transforming and difficult. It's crucial for women to give their own recovery and well-being top priority after the joy of delivering. Postpartum mental health is of great importance for every new mom. Take care of your mental well-being just like how you take care of your body in order to heal and enjoy beautiful times with your baby. Postpartum depression in working mothers is a reality and an added challenge. In this blog, let us understand what postpartum depression is and learn about some of the postpartum recovery tips that will help every woman on her road to recovery.

What is Postpartum Depression

Postpartum depression (PPD) is a clinical depression that might affect new moms followed by childbirth. ( 1 ) It can impact the mother’s emotional and behavioral patterns and can be stressful and daunting for the new mom. PPD can set in within 4 weeks of childbirth or can set it after months.

Hormonal changes and the difficulties of becoming a mother can cause mood swings, tiredness, and feelings of melancholy or "baby blues" in new moms. However, postpartum depression is a more severe and protracted form of mental discomfort. Postpartum depression in working mothers can lead to added stress and it can happen to stay-at-home moms too.

Are “Baby Blues” and Postpartum Depression the Same?

Postpartum depression (PPD) and the "baby blues" are two distinct but connected illnesses that can afflict new moms. There are significant variances between the two, even if they have some parallels in terms of symptoms, length, and timing. The question always is how to screen your postpartum mental health. Let’s take a look at the differences between “baby blues” and postpartum depression.

Baby Blues

• Between 50 and 80 per cent of new mothers experience the baby blues at some point and it can set in after a few days of birth till a few weeks.
• The ‘baby blues' symptoms typically last a few days to two weeks before going away on their own.
• Mood changes, frequent crying, impatience, and exhaustion, can be some of the symptoms.
• Causes of the baby blues include hormonal changes, adjusting to motherhood, lack of sleep, and the emotional ups and downs of childbirth.

Postpartum Depression

• Can arise from a family history of depression or caused by psychological or social factors.
• It is a clinical form of depression
• Can lead to difficulties in a mother-baby relationship.

Signs of Postpartum Depression

Postpartum mental health is important for every mom. But the symptoms of postpartum depression might be challenging to recognize. If you notice these symptoms you might be facing postpartum depression.

• Sleep issues
• Appetite changes
• Extreme tiredness
• Recurring mood swings
• Loss of interest in regular activities that you otherwise enjoy
• Difficulty in bonding with the baby
• Persistent feelings of inadequacy as a mother
• Thoughts of self-harm or even thoughts of harming the baby

Tips to Have Sound Postpartum Mental Health After Baby

Postpartum mental health and well-being can be achieved by following a proper lifestyle. You can always check with your physician should you need any medical help in case of extreme depression.

Nurturing the Body

Rest well: Postpartum recovery depends on getting enough rest and sleep. Creating a sleep schedule and practicing self-care rituals like massage and relaxation exercises helps.

Nutrition and Hydration: Restoring the body's nutritional stores after childbirth requires a balanced diet and appropriate hydration. Include nutrient-rich foods like lentils, avocado, coconut, nuts, seeds, olive oil and eggs in your diet. You can also include foods that promote breastfeeding and encourage healing.

Physical Recovery: Physical well-being is vital for postpartum mental health. Do yoga and brisk walking if you had a normal delivery. If you had a C-section then gradually resume light exercise and physical activity according to your doctor’s advice.

Emotions and Postpartum Mental Health

During the postpartum period, it is essential to take care of one's emotional well-being. Mindfulness exercises, journaling, finding support systems, and doing things you enjoy help considerably. Postpartum depression in working mothers can be a very difficult phase, thus emotional wellbeing is vital.

It's important for both the mom and baby that a close relationship is built between the two. Include skin-to-skin contact time, and adopting responsive parenting techniques to promote the bonding of mom and baby. You can even try baby-wearing to keep the baby close and safe.

Seek Support

Your partner and family members are essential in helping you when you are undergoing postpartum depression. You can seek support from postpartum doulas, consulting with medical professionals, lactation consultants, and therapists. Participating in online postpartum support groups can also help considerably.

Getting used to motherhood's demands might be difficult, however, postpartum mental health is achievable. Practicing self-compassion during this transitional time is helpful in your road to mental well-being.

Building a Supportive Environment & Self-Care for Postpartum

Building a positive environment at home can help when battling postpartum depression.

• Reach out to family members, friends, and loved ones for emotional support.
• Encourage dad in caregiving responsibilities, so that you get some rest.
• Let your family members know how they can help you.
• Hire help, if required for chores like cooking meals, and running errands.
• Try to nap when the baby is sleeping. Good rest is vital for postpartum mental health
• Create a soothing sleep environment, use blackout curtains, and white noise machines, to enhance the quality of your sleep.
• Schedule a ‘me-time’ and do something that you enjoy like reading a book, meditation, doing a hobby etc.
• Take care of your skin and hair with postpartum skincare products so that you have one less thing to worry about.
• Consider seeking professional help like counselling if you are getting urges of self-harm or harm to the baby.

Don't hesitate to ask for help when you need it. Remember, self-care is not being selfish, it is in fact important for your postpartum mental health and wellbeing.

Conclusion

The time immediately following childbirth is one of great change and adaptation. New mothers can go through this stage with confidence and strength by prioritizing self-care, getting help, and concentrating on healing. Keep in mind that every new mother deserves support and care—both physically and emotionally. This healing manual seeks to give new mothers the knowledge and assistance they need to navigate the postpartum period.

FAQS on postpartum mental health

What is the psychological effect of postpartum?

Some of the psychological effects of postpartum are extreme anxiety, confusion, urges of self-harm and even urges of causing harm to the baby.

What are the emotional phases of postpartum?

Typical postpartum emotional experiences include a variety of emotions like tiredness, mood swings, the baby blues, and occasionally postpartum depression or anxiety. You might feel a lack of connection with the baby.

How does postpartum affect the brain?

Hormonal changes caused by postpartum, particularly a sharp decline in estrogen and progesterone levels, have an impact on the brain. For postpartum mental health, it is imperative that you take all-around care of yourself.