Shedding Light on Postpartum Mental Health

With a child's birth, new parents experience a wide range of intense emotions such as fulfillment, unimaginable joy, excitement, fear, anxiety, and, much worse, depression. Postpartum depression is a common mental health challenge that affects many new parents. It is a mood disorder that can occur weeks and months after childbirth, characterized by sadness, anxiety, and exhaustion, making it difficult to care for a newborn.

This article will explore the invisible struggle in postpartum, the symptoms and risks, and the importance of self-care and seeking treatment to help navigate the challenges of postpartum mental health. According to CDC research, about 1 in 8 birthers with a recent live birth experience symptoms of postpartum depression. (1).

What is Postpartum Depression

Depression is more than just feeling down for a few days—it's more than just feeling sad and lonely, though those things are a part of it. Depression is a mental health condition affecting a person's thoughts, feelings, and behaviors.

Postpartum Depression is a type of depression that occurs after childbirth. It can develop within the first weeks to months after giving birth. Characterized by sadness, hopelessness, and anxiety, it can interfere with a new parent’s ability to care for themselves and their baby. Postpartum Depression differs from "baby blues," a milder and more common form of emotional distress. While baby blues resolve independently, postpartum depression worsens over time if left untreated.

Symptoms of Postpartum Depression

The symptoms of postpartum depression (PPD) can vary from person to person. Some common symptoms of PPD include (2):

1. Persistent feelings of sadness, hopelessness, or emptiness

2. Anxiety or excessive worrying, especially about the baby's health and safety

3. Crying more often

4. Fatigue or loss of energy, even with adequate rest

5. Changes in appetite, including loss of appetite or overeating

6. Insomnia or sleeping too much

7. Withdrawing from loved ones

8. Difficulty bonding with the baby or lack of interest in caring for the baby

9. Feelings of worthlessness or guilt about not being a good mother

10. Thoughts of harming oneself or the baby

Types of Postpartum Depression

There are three postpartum mood disorders women can have after giving birth:

• Baby Blues. Baby Blues only last a few days to a week or two after the baby is born, affecting about 50% to 75% of new parents after delivery (3). Its symptoms include mood swings, anxiety, feeling overwhelmed, and crying, which may be mistaken as postpartum depression.

• Postpartum depression (PPD). It can happen after childbirth and even return with subsequent pregnancies. Symptoms of postpartum depression can include sadness, anxiety, irritability, guilt, and hopelessness, which may be similar to baby blues. Still, PPD can last a year, though some report it lasting several years. Changes in appetite, sleep disturbances, difficulty concentrating, and a lack of interest in their baby or usual activities may be experienced by birthers. In severe cases, they may experience suicidal thoughts.

• Postpartum psychosis. Postpartum psychosis is a rare but severe condition that can occur within the first three months after childbirth. Birthing patients with postpartum psychosis may experience insomnia, hallucinations, and disorganized thinking.

Risk Factors for Postpartum Disorder

According to the National Institute for Mental Health, certain risk factors can increase the likelihood of experiencing this condition. Here are some common risk factors (4):

• Lack of support from spouse, family, or friends.

• History of depression or anxiety.

• Previous pregnancy or childbirth complications.

• Life stressors. Events such as financial strain, relationship problems, or losing a loved one can increase the risk of postpartum depression.

• Medical complications during childbirth.

How long does postpartum depression last?

Postpartum depression (PPD) can last one year, depending on the severity of symptoms and the effectiveness of treatment. Recovery can be a long and ongoing process. It's essential to monitor your symptoms and seek help if you experience a recurrence or new onset of PPD symptoms.

Coping with Postpartum Depression

Postpartum depression is a treatable condition, and several treatment options are available. Here are some of the most common treatments:

Therapy. Talk therapy, such as cognitive-behavioral therapy (CBT) or interpersonal therapy (IPT), can help birthing parents process their feelings and develop coping strategies to manage symptoms of postpartum depression.

Medication. A doctor may prescribe antidepressant medication to help balance the brain's chemistry and alleviate symptoms of postpartum depression. It's important to discuss the risks and benefits of medication with a healthcare provider.

Lifestyle changes. Simple lifestyle changes, such as getting enough sleep, eating a healthy diet, and engaging in regular exercise, can also help alleviate symptoms of postpartum depression.

Family support. Support from family members, partners, and friends can be critical in helping new mothers navigate postpartum depression.

Recovery from postpartum depression takes time, and what works for one person may not work for another. A combination of treatments may be most effective, and working with a healthcare provider to develop a personalized treatment plan is essential. Seeking help as soon as possible can improve the chances of a successful recovery.

Self-care on Postpartum Depression

Self-care can be an essential part of managing postpartum depression. Here are some self-care strategies that may be helpful (5):

• Rest. More importantly, prioritize sleep. Sleep deprivation can worsen symptoms of depression and anxiety, so getting enough sleep is crucial. Try to nap when the baby naps, and ask for help with nighttime feedings to get more rest, or if a family member or someone close to you stops by, you can get some shut-eye. If you are isolated and doing this job alone, it is essential to find community. The adage “It takes a village to raise a child” is all too true. Check with your OB, PCP, or mental health provider to see their suggestions for local support. There are often more available to us than one realizes. 

• Eat a healthy diet. Eating a balanced diet can help stabilize your mood and energy levels. Aim for plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. And remember to stay hydrated. Drinking enough water can help improve mood and energy levels, and it's especially important for breastfeeding mothers. Check to see if there is a farmers market nearby or a food delivery system or meal train that you could possibly use. 

• Engage in physical activity. Exercise has been shown to help alleviate symptoms of depression, so try to get some physical activity every day, even if it's just a short walk around the block. Ask for the doctor's advice on what exercises are safe during the postpartum period.

• Make time for self-care activities. Set aside time each day to do something you enjoy, whether reading a book, taking a bath, or practicing yoga. Self-care activities can help reduce stress and improve mood.

• Seek support. Don't be afraid to seek help from family, friends, or a healthcare provider. You may also join a group or other moms in your area that can provide much-needed support and guidance.

Remember that self-care is not a cure for postpartum depression, but it can be a helpful tool for managing symptoms and improving overall well-being. Working with a healthcare provider to develop a comprehensive treatment plan that includes self-care strategies, therapy, medication, and other treatments as needed is essential.

In conclusion, postpartum depression is a common and treatable condition affecting many new mothers. It's essential to be aware of the symptoms, risk factors, and types of PPD in order to seek help and support if needed. Remember, you're not alone in this; resources are available to help you recover and enjoy your role as a new parent. Whether it's therapy, medication, self-care practices, or building a support network, there are many ways to cope with and overcome PPD. Don't hesitate to reach out and seek help if you're experiencing symptoms of PPD - taking care of yourself is one of the most important things you can do for yourself and your baby.

References:

1. Depression Among Women | CDC. [online] cdc.gov. Available at: https://www.cdc.gov/reproductivehealth/depression/index.htm [Accessed 1 Jan. 1970].

2. Postpartum depression - Symptoms and causes - Mayo Clinic. [online]. Available at: https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617.

3. Postpartum Depression: Causes, Symptoms & Treatment. [online] my.clevelandclinic.org. Available at: https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression [Accessed 1 Jan. 1970].

4. Postpartum depression - Symptoms and causes - Mayo Clinic. [online] mayoclinic.org. Available at: https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617 [Accessed 1 Jan. 1970].

5. Postpartum Depression: Causes, Risks, and Treatment | UPMC Central Pa.. [online] upmc.com. Available at: https://www.upmc.com/services/south-central-pa/women/services/pregnancy-childbirth/new-moms/postpartum-depression/risks-treatment [Accessed 1 Jan. 1970].