Are you going through postpartum depression and you need help on how to overcome it?
Pregnancy and delivery can be stressful, no matter how much you long to hold your baby. With delivery comes new responsibilities, fatigue, and sleep deprivation which attract different feelings.
Besides, parenthood comes with different emotions – from fear and anxiety to happiness and excitement. Most new mothers are likely to experience postpartum depression.
Postpartum Depression Vs. Baby Blues
A lot of new mothers experience mild depression, also known as baby blues. At first, postnatal depression may resemble baby blues since the symptoms are similar.
However, baby blues are normal and come immediately after delivery. If the symptoms persist after some weeks, you might be going through postpartum depression.
Studies reveal that 1 out of 7 new moms experiences postpartum depression; this affects their well-being as well as their child’s. Sadly, 1 out of 5 depressed mothers never share about their experience and hence, end up untreated.
Symptoms of Postpartum Depression
Common symptoms of postnatal depression include:
· Sleeping disturbances
· Sadness
· Fatigue
· Mood swing
· Irritability
· Crying jags
· Anxiety
A severe manifestation of postnatal depression is suicidal thoughts, which require immediate attention.
Treatment
Seeking treatment is, therefore, essential for moms going through postpartum depression. However, natural treatment is the most effective since it is safer than medical treatment.
Get yourself ready to for the five easy yet natural ways of fighting postnatal depression.
1. Create a Strong Bond with your Baby
Emotional bonding is the attachment between the mom and the baby. Bonding make your baby feel safe, resulting in impressive development. Your bonding dictates your communication and relationship with your child throughout their lives. Such bond forms depending on how you respond to your baby’s needs.
Even better, you can create a stronger bond with your baby through reassuring them, soothing them, and picking them up when they cry. Being their source of comfort helps them learn how to manage their behavior, which boosts their cognitive development.
Postnatal depression may deprive you the willingness to attend to your baby’s needs – this impacts your early bonding. If you are yet to establish a bond with your baby, don’t feel guilty, it’s not your fault. Besides, bonding may take weeks, and sometimes months.
Holding your baby close releases oxytocin, the “cuddle” or “love” hormone; this makes you happier and more sensitive towards other people’s feelings. Additionally, this secure attachment helps you understand your toddler’s nonverbal cues.
In which ways can a mother bond with their baby?
· Skin-to-skin contact while breastfeeding, which also keeps your baby warm. The baby sleeps longer, improves in weight gain, and their brain develops.
· Baby massage – touch is vital for your child’s development. Besides, baby massaging heals you from postpartum depression.
· Smile – your baby is likely to give you their first real smile at the age of six to twelve weeks. Their smile relaxes you and triggers your neurotransmitter dopamine, the same area that is triggered in people with drug addiction.
· Singing – singing to your baby not only benefits them but also keeps your negative thoughts during the depression at bay.
2. Engage in Exercises
There are proven exercises that a mom can perform some few days after delivery. Begin with walking while pushing a stroller. A few days after normal delivery, perform gentle exercises like dancing, yoga, spinning, and Pilates to relax your body.
On the other hand, for moms who experience delivery complications or deliver through Cesarean Section, it’s advisable to seek doctor’s advice on the best time to start exercising. According to The American College of Obstetricians and Gynecologists, exercise promotes sound sleep, strengthens abdominal muscles, boosts energy, and helps release stress.
Remember, remaining active aids in combating postpartum depression. Best of all, exercising improves your psychological well-being and negates the effects of postnatal depression.
3. Create a Support System
It’s normal for a mom to have overwhelming post-delivery responsibilities. Besides, seeking support from friends lessens your stress, and you get adequate time to rest. Living in isolation will only worsen depression. Sharing is caring; have a close friend to help you whenever you need a shoulder to lean on.
Emotional support is a natural therapy that relieves your stress, and you feel loved. Also, have someone who can listen to you no matter how bad or ugly your situation is without judging you. Then, do not be afraid to look out for other moms going through depression.
It’s reassuring to share your insecurities and worries with other mothers who are transitioning to motherhood. Better yet, join social groups that bring mothers together. Get to know what others are going through and how they are coping with it.
Living in isolation negatively impacts your health as it leads to low immunity, high blood pressure, heart diseases, and sleep issues. If you find it hard to connect with other people, forge new networks if possible. Also, involve your pediatrician regarding other available resources in your surroundings.
4. Spent Quality Time with your Spouse
Studies reveal that childbirth contributes to more than 50% of divorce cases. The new responsibilities can fracture marriages unless the couples are determined to preserve their bond. The daily wifely and motherly duties may exhaust you, and you are likely to turn your frustrations on your spouse.
But, keep in mind that you are together in this. Work as a team in parenting to strengthen your bond. Do not assume that your husband understands what you are going through. Communication breakdown leads to post-baby division, which may result in separation or divorce.
You don’t have to go for dates for you to enjoy each other’s company. Even bonding for 20 minutes in the house work miracles. The oneness brings you closer, making you more relaxed.
5. Have “Me” Time
You don’t have to stress yourself doing all the caretaking chores; get a nanny to help you. Take good care of yourself; you will feel better. Focus on your physical and mental well-being to lessen the effects of postnatal depression.
That’s not enough; poor sleep worsens depression. Get adequate sleep to compensate the sleepless nights and to get over the delivery torture. Ensure you get plenty of rest. Once in a while, take a break from mom duties. Pamper yourself – go for body massage, grab a hot cup of coffee, take a bubble bath, light scented candles.
Eating healthy foods impact your moods and improve the quality of your breast milk. The quality of your breast milk determines your baby’s development. Moreover, sunlight boosts your mood, bask for 10 to 15 minutes each day.
Parting Point
Postnatal depression pushes some moms not to breastfeed their babies; this has a direct effect on the baby’s well-being and growth. Remember, breast milk contains essential nutrients that are vital for your child’s growth and development.
If, despite utilizing these natural ways, you still struggle with postnatal depression, seek professional treatment. Remember to complement all these with hormone therapy.
Health and Fitness 
Leave a comment