Tips to Cope with Baby Blues (Postpartum Depression)
No matter how much you adore your child or how much you've looked forward to having a baby, being a mother is stressful. It's understandable that many new mothers experience emotional ups and downs given their lack of sleep, their new duties, and their lack of personal time.
The term "baby blues" refers to the common occurrence of moderate depression and mood changes among new moms. However, for symptoms that last longer and are more intense, the term used is postpartum depression.
What is the Difference Between Postpartum Blues and Postpartum Depression?
Right after giving birth, most women suffer from some degree of the baby blues. The baby blues is brought on by the abrupt shift in hormones that occurs after childbirth, in addition to exhaustion, stress, loneliness, and lack of sleep. You may experience increased emotional fragility, feeling overwhelmed and tears. This usually begins in the first few days following birth, peaks after a week, and then taper out by the end of the second postpartum week.
What are the symptoms of Baby Blues?
The symptoms of baby blues, while similar to the start of post-partum depression, are neither as intense or long-lasting. Some common symptoms of baby blues — which may last from a few days to a couple of weeks after your baby is born — may include:
- Mood swings
- Heightened anxiety
- Inability to sleep
- Increased irritability
- Sadness & an uncontrollable urge to cry
- Loss of appetite
- Lack of focus and concentration
What are the Causes of Baby Blues?
Baby Blues may not always occur; nonetheless, there are a variety of associated causes and risk factors that are thought to have a role.
Hormone changes that happen after birth may cause baby blues. After delivery, the amount of the hormones estrogen and progesterone suddenly decreases, causing mood swings. For some people, the hormones made by the thyroid gland may drop sharply, which can make them feel tired and depressed. Not getting enough sleep and not eating well can add to these feelings.
Your chances of experiencing baby blues are increased with a family history of mood disturbances, social stressors, such as lack of emotional support or strained marriages, as well as a prior experience with baby blues.
What are Some Tips to Deal with Baby Blues?
Seeing your physician is the most efficient approach to receiving a postpartum depression diagnosis and treatment. Your healthcare provider is able to assess your symptoms and provide a personalized treatment plan for you. Psychotherapy, antidepressants, or a mix of the two may be helpful for you.
However, you can take measures at home as well to assist you deal with day-to-day living. These include the following:
- Exercising as much as possible:
Talking a walk with your baby is one way to reduce depressive symptoms. Just put your child in the stroller and get your step count up.
- Maintaining a healthy diet:
Although healthy eating is not a cure for depression, getting nutrients from healthy food can help you feel better.
- Having ‘me’ time:
If possible, take up your mother’s, spouse’s, or even your mother-in-law’s offer on free babysitting. Getting time for yourself can help you maintain a certain degree of autonomy.
- Taking some time to rest:
Sleeping is important. Mothers who receive the least amount of sleep experience more depressive symptoms than those who clock in more than four hours of sleep between 12:00 am and 6:00 am and short naps during the day1.
- Opt for breastfeeding if possible:
Breastfeeding enhances the bond with your baby and increases oxytocin, a feel-happy hormone. However, some mothers do not enjoy breastfeeding and might feel depressed after breastfeeding, a condition known as Dysmorphic Milk Ejection Reflex3. It is important to choose the feeding method that feels right to you.
- Resist the urge to stay alone:
Having others around can help keep your mind of things and change your mood. Also, being in touch with other mothers is one way of to know that you are not alone!
- Do something you love:
If it feels like it would be easier to find a unicorn than 5 minutes to yourself, we get it — but living 24/7 for another human being will leave you burnt out and resentful. Whatever it was pre-baby that made you feel happy and relaxed needs to find its way back into your post- baby life (even if it’s only for 20 minutes at a time).
Many women report an improvement in their symptoms a couple of weeks after they give birth. For your and your baby’s health, it is essential to seek support from your healthcare provider. Remember, you are not alone in this journey and help might just be a phone call away.
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