Postpartum Mental Health
It’s time to normalize postpartum depression
We need to normalize that having a baby isn’t easy. In fact, it’s life changing.
Women experience months of biological and hormonal changes with nausea, swollen feet, weird cravings and endless nights of having to go pee. And even before baby arrives, it’s like an emotional rollercoaster alternating between pure joy and sheer fright… and everything in between. No matter how much prepping, planning or nesting you do… the exhaustion, the stress and your new ‘reality’ changes everything.
New parenthood is incredible and challenging. You’re adjusting to your new role as a parent, dealing with a lack of sleep, experiencing hormonal changes and taking care of a newborn. All of these changes can feel overwhelming, and for some, it can lead to postpartum depression or PPD.
While it can feel isolating, know that you're not alone. Up to 15% of new moms — and some new dads — will be diagnosed with PPD.
Hearing the facts about postpartum depression and stories from other moms who have experienced PPD can be a helpful reminder that postpartum depression is relatively common, never your fault, and nothing to be ashamed of.
Q: What kind of postpartum mental health issues are there?
Did you know that according to the World Health Organization (WHO), one in five pregnant women face mental health issues during pregnancy and up until the first year after giving birth? Issues with maternal mental health can range from minor depressive and anxiety disorders to more serious illnesses. Unfortunately, recent data indicates that less than 20% of pregnant and postpartum women are being assessed for mental health concerns and only half receiving follow-up care.
The "Baby Blues", postpartum depression, and postpartum psychosis are a few examples of postpartum mental health concerns and disorders. Most of these challenges take place following the baby's birth but many mothers experience anxiety during or after childbirth. You may heard the term "perinatal mood and anxiety disorder," (PMAD) which describes issues involving mood swings and upsetting emotions throughout pregnancy and the first year after delivery.
The "Baby Blues" are typically characterized by brief mood swings and an ongoing feeling of ups and downs throughout the first two weeks of your postpartum journey. It's normal to experience some unease during this period as you adjust to a major life transition (you gave birth to a child, mama!). You can feel worn out, irritated, and concerned about giving your child the best care possible. Most women (80–90%) have had this experience.
However, if these symptoms persist for more than two weeks or get worse, postpartum depression may be a problem for you. Postpartum depression affects 1 in 7 mothers (about 10-15%) and may appear right away after giving birth or it may take a few months. Symptoms may manifest as overwhelming feelings of melancholy, anxiety, despair, and worthlessness all the time, as well as feeling lonely and crying a lot. If you're exhibiting any of these symptoms, it's critical to seek out support and assistance because postpartum depression is curable!
Did you know people such as spouses, adoptive parents, and even grandparents, can develop postpartum depression as well?
Postpartum psychosis (PPP) is a separate perinatal mood and anxiety disorder (PMAD) from postpartum depression. About 1 in 1000 women have this disorder, which is rare but more common in those who have had bipolar disorder, or a sister or mother who has had it. Paranoia, abrupt mood swings, hallucinations, delusions, and suicidal and/or homicidal ideas are some of the signs of postpartum psychosis. PPP might be challenging to recognize in oneself and carries increased risks of suicide or infanticide and needs to be addressed right away. Call 911 if you or a loved one believes you are exhibiting delusions or paranoia.
Q: What are some of the symptoms of postpartum depression?
Women may experience a range of cognitive, emotional, and physical difficulties after pregnancy that can lead to postpartum depression. Changes in weight, energy, sleep, libido, and emotions are common signs of mental health issues that can resemble typical pregnancy or postpartum symptoms, making it easy to dismiss initial symptoms. However it's important to realize that postpartum depression affects many women and to seek help if your symptoms persist for longer than two weeks, get worse or interferes with daily activities.
Symptoms can include:
Moods of sadness, unexplainable sobbing
Feeling cut off from everyone, especially the infant
Despondency or low self-worth feelings
Feeling agitated, furious, or tense
Having trouble coping
Sleep problems that go beyond what is typical for pregnancy or new parenthood
Hunger changes or weight changes that are not consistent with pregnancy or the postpartum period
A variety of thoughts and worries about your mothering skills
Feelings of worry or panic attacks
Loss of enjoyment or interest in things that usually offer happiness
Thoughts of harming oneself, others, and the baby*
*If you start to have suicidal thoughts about yourself or your child you should seek professional help immediately.
Q: What can you do if you have postpartum depression?
Don't attempt to combat postpartum depression by yourself.
Keep in mind that you are not to blame and asking for help does not make you a bad mother. By being aware of your baby's needs and cues and responding to them with confidence and support when necessary, you can try to develop a strong bond with them. Remember that this bond may take time for certain women. The production of oxytocin, which can heighten emotions of happiness and closeness, is one advantage of this bonding. Try baby massage and skin-to-skin contact as further options.
Put your needs and those of others before your own, and look after yourself. This entails eating a diet high in nutrients, obtaining plenty of rest, exposure to sunlight and fresh air, initiating exercise gradually, and treating oneself. Relying on your support network is an important aspect of the postpartum process. Find close family and friends who can aid you and your baby while also reducing your stress levels. Not to add that social interaction with others might guard against loneliness and a sense of isolation. Also, take a look at some mom groups in your area!
Q: What type of support is available for Postpartum Depression?
It's critical to keep in mind that postpartum depression can be effectively treated.
You might be asked to complete certain screening tools when you see a doctor or a mental health practitioner to determine how your mood and other symptoms are doing. In order to assess their severity and rule out any further disorders that might be affecting your physical and mental health, they might also ask you questions.
Regarding therapies, psychotherapy may be suggested to assist you learn how to deal with how you're feeling and experiencing as well as how to react to stressors, depending on the type and degree of your symptoms. Your doctor may also suggest drugs, such as an antidepressant, to change the chemical balance in the brain and minimize the sensations of anxiety and sadness. All in all, it is advised to adopt a proactive stance as early as feasible in the perinatal process. Before the baby is born, think about including a mental health specialist in your circle of care so that you have a diverse group of people to turn to for support.
Q: How can family and friends support a mom?
Make mom's needs a priority and assist in making things simpler for her (without robbing her of her independence)!
Provide her with the empathic support she requires while allowing her to air her experiences in a judgment-free environment. Let her know she's not alone and give her praise for a job well done with the infant.
In order to allow mom time to rest, do some light cleaning, let her run errands, bring her food, and give her time to take care of herself, you can also help with the baby. Maintain a healthy balance to avoid burning out as well!
Q: How can a partner support someone with their postpartum mental health?
It's crucial to be explicit about how you would like to assist your spouse because she or he may be stressed out or having postpartum difficulties.
Instead of just saying you need assistance, be specific about how you intend to support them. For instance, you could promise them that you'll take care of some of the cleaning or that you'll take the baby with you when you go shopping so they can rest. Additionally, you might offer to accompany them to their subsequent appointment to ensure that they have support while getting tested for postpartum depression and anxiety.
Q: When should a mother seek professional help?
In the first few days after your baby is born, you could feel a lot of conflicting feelings. It's time to seek support from a medical or mental health expert if, however, this pattern of sobbing and feeling down for no apparent cause persists after the first few weeks and does not improve with rest or assistance from others.
That’s why we need to start telling the truth about what it’s really like to have a baby. The truth is maternal mental health issues are the most common complication of childbirth and nobody should suffer when effective treatment options are available. Being aware of your (or your loved one’s) maternal mental health is a first step towards getting new mothers the help they need and deserve. Postpartum depression that isn't treated can weaken your ability to bond with your baby, and affect the whole family. There are many types of treatments and support available depending on your type of symptoms and how severe they are.
Just know that you have done nothing wrong.
You are not alone in what you are experiencing.
You are doing the best you can and it's okay to ask for help.
We’re here if you need help.
Therapy is a valuable tool that can help you to solve problems, set and achieve goals, or teach you new ways to keep yourself in check. It can help you to build the life, career, and relationship that you want. Does everybody need it? No. But if you are curious about working with a therapist, that curiosity is worth pursuing.
We know it takes a great amount of courage to examine your life and to decide that there are things you would like to change. And, it takes more courage to do something about it. We can help. We offer free consultations for anyone in Ontario considering individual or couples counselling, online at The Dot. We will go through any of your questions and concerns to help you decide whether online counselling is the right choice for you.