How to Survive Postpartum Depression
Hey there, beautiful mama! Postpartum depression is something that many of us face after giving birth. It can feel like a big, scary mountain to climb, but I want you to know that you’re not alone, and there are paths to guide you through this challenging journey. This blog post is from a mama who has been there in the trenches of postpartum, from someone who has survived postpartum depression and wants to help you survive it too. This post will offer understanding and practical strategies to help you overcome postpartum depression when it feels there is no light at the end of the tunnel.
Understanding Postpartum Depression
Postpartum depression extends beyond mere ‘baby blues’. It’s a serious condition affecting new mothers, characterized by persistent feelings of sadness, worry, and fatigue. These feelings can sometimes hinder self-care and taking care of the baby.
Do you experience overwhelming anxiety that feels like impending doom? I recall this sensation very clearly. My son was colicky, with evenings being the most challenging. As it started to get dark, I would be consumed by intense feelings of anxiety and sadness. I frequently had tearful breakdowns, feeling guilty and like a failure. I remember trying to soothe my baby, feeling utterly alone and exhausted at 2 am.
You’re not alone in these feelings, Mom! You’re not crazy, nor are you a failure.
Possible symptoms of postpartum depression
- Negative thoughts about being a mother: Feeling like you’re not a good enough mother, you’re unable to look after your baby or your baby doesn’t love you or you do not feel a connection
- Guilt, hopelessness, and self-blame: You might feel guilty, hopeless, or blame yourself
- Anxiety: You might feel anxious that something bad will happen to your baby
- Worthlessness, shame, or inadequacy: You might feel worthless, ashamed, or inadequate
- Reduced ability to think clearly: You might have trouble concentrating or making decisions
- Restlessness
- You might experience severe anxiety and panic attacks
- Thoughts of harming yourself or your baby
- You might have recurring thoughts of death or suicide
Remember, experiencing these feelings doesn’t mean you’re weak or a bad mother. It’s just a common medical condition, and understanding this is the first step towards feeling better.
Navigating The Challenges
1. Rest
Rest is so important during the postpartum phase. Everyone always says to sleep when the baby sleeps, but that’s easier said than done when you also have a home to care for, plus yourself and maybe other children. Yet, it is the best advice I got that I wish I would have actually listened to back then. This phase will pass and a messy home won’t always be your normal, so for now the dishes can wait, and the laundry can be folded later. Remember, it’s not selfish to rest and recharge – it’s necessary for both your physical and mental well-being.
2. Ask for help
It’s absolutely okay to ask for a helping hand, especially if experiencing postpartum depression. If things are feeling a bit too much with the baby or chores, don’t hesitate to reach out to your loved ones or your partner. They would be more than happy to help with the baby, cook up some meals, or assist with household tasks. Plus, there are professional services out there, like postpartum doulas or cleaning services, who are there to help you. It’s all right to ask for help and remember, your needs are important and should always be a priority!
3. Get out of the house
Getting out of the house can play a significant role in managing postpartum depression. Being cooped up at home all day can sometimes exacerbate feelings of isolation and sadness. Going out, even for a short walk around the block, can provide a much-needed change of scenery and a break from the four walls of your house. The fresh air and natural light can boost your mood, while physical activity can help reduce stress and anxiety. If possible, consider joining a local moms’ group or attending baby-friendly activities in your community. Doing so not only gets you out of the house but also provides opportunities to connect with other moms who may be going through similar experiences. Remember, it’s okay to start small. Even a quick trip to the grocery store or a short stroll in the park can make a big difference.
4. Seek professional help
I recall a time when I first realized I needed more assistance than either myself or my family could provide, and it made me feel like a failure. Despite advocating for people to take medication when necessary, I was terrified at the thought of using antidepressants myself. Equipped with a degree in psychology and numerous mental health resources, I felt embarrassed about my inability to overcome postpartum depression on my own.
So, I understand that taking the first step to seek professional help can feel daunting, but it’s a vital part of overcoming postpartum depression. Mental health professionals like psychiatrists and psychologists are here to journey with you through this challenging phase. They offer a welcoming and safe space for you to freely share your feelings and fears, and they can introduce you to strategies and techniques to manage your symptoms.
In some situations, medication might be part of your care plan. Antidepressants have been quite effective in managing postpartum depression, and many are safe to use while breastfeeding. It’s completely okay to need medication to help you through this period. Just like you’d take medicine for a physical ailment, using medication for a mental health condition is simply another form of care.
5. Exercise
Hitting the gym, an at-home workout, or going for a jog or walk can be a real game-changer when managing postpartum depression. It’s not just about keeping your body in shape, but also about taking care of your mind. Regular physical activity is like a magic potion that can dial down anxiety and perk up your mood by releasing endorphins, your body’s very own happy pills. Plus, sweating it out can give you a sense of control and achievement, which can push those gloomy feelings often linked with postpartum depression straight out of the window. And here’s the kicker, it doesn’t have to be a tough workout – even a leisurely walk or some gentle yoga can do wonders.
Recommended books for further reading and information
- Good Moms Have Scary Thoughts by Karen Kleiman (Author), Molly McIntyre (Illustrator)
- Raising Good Humans by Hunter Clarke-Fields MSAE (Author), Carla Naumburg PhD (Author)
- Undoing Depression: What Therapy Doesn’t Teach You and Medication Can’t Give You by by Richard O’Connor PhD
- This Isn’t What I expected by by Karen R. Kleiman (Author), Valerie Davis Raskin MD
- Girl, Wash Your Face by Rachel Hollis
- The Subtle Art of Not Giving A F*ck by by Mark Manson
In Conclusion
Yes, postpartum depression is a tough journey, but always remember, that you’re not alone, and there’s plenty of help out there for you. By understanding what you’re going through, navigating through the challenges, and taking steps toward recovery, you can overcome postpartum depression. It’s a journey that calls for strength, patience, and support, but at the end of the day, there’s the beautiful light of recovery and the incredible joy of motherhood waiting for you even if you aren’t feeling it now
