The Spectrum of Postpartum Depression: Three Coping Strategies
Postpartum depression (PPD) impacts up to 15% of new mothers. Unfortunately, there are still many misconceptions surrounding this type of depression because it can be viewed on a wide spectrum.
It’s important to understand that PPD and the “baby blues” are not the same thing. In fact, the difference between these regular blues and PPD is quite significant.
Anywhere from 50-75% of women will experience some sadness or just feel ‘down’ after having a child. Postpartum Depression, on the other hand, often results in feelings of anger, anxiety, or guilt. It can cause mood swings, panic attacks, unwanted thoughts, and insomnia.
The good news? Postpartum Depression does usually go away, and it can be dealt with even faster if you seek out treatment for it. But you can also do things on your own at home to cope with your feelings of depression after having a baby.
With that in mind, let’s look at three coping strategies to help you with the effects of PPD.
1. Bond With Your Baby
One of the problems mothers with PPD fear is that they aren’t bonding with their child. This can cause them to feel like bad parents, which isn’t the case. And making an effort to bond with your newborn in different ways can help you to cope with some of the things you’re feeling.
Try different bonding techniques to find what works for you, including: Skin-to-skin contact, Baby massage, and Singing
Even smiling at your baby can boost bonding and help you to feel more connected. These bonding exercises can help your baby’s sensory stimulation. They can also provide you with a distraction from any negative thoughts you may be having.
2. Practice Self-Care
You might initially feel selfish or even guilty about taking care of yourself, but it’s one of the best ways to cope with PPD. The fact is, you can’t pour from an empty cup. So, making sure you’re taking care of yourself is ensuring that you can take better care of your little one.
Eat a healthy diet (and boost your intake of omega-3s!), get outside to enjoy the sun at least once a day, make sure you’re getting enough sleep, and take the time to engage in little indulgences. Having a long bubble bath at the end of the day or enjoying a good book for an hour or so in peace and quiet can make a big difference in how you feel. And it can help you to recover from PPD faster.
3. Have a Strong Support System
Many times, mothers dealing with PPD struggle so much because they feel they have to do everything on their own. Having a support network is crucial when you have postpartum depression or even just the baby blues.
If you have a spouse or partner, they should be the first person you can turn to when you need help. Let them know if you’re feeling overwhelmed or if you need some time to yourself. Your family and friends can also be an important part of your support system. Open up to those who love you about the things you’re feeling and experiencing. There is nothing to be ashamed of.
If you’re still struggling, seeking the support of a therapist or counselor can help you sort things out. You can more readily discover some of the underlying causes of your PPD and learn about ways to cope and get through it.
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Remember, you’re not alone in your struggles with postpartum depression. If you’re not sure where else to turn, feel free to contact me or schedule a free consultation for more information about how I can help you can get through this and be the parent you truly want to be!
