How can I safeguard my mental health during postpartum?
How can I safeguard my mental health during postpartum? I’m so nervous about postpartum depression and anxiety creeping in…
Dear Healthy Headed,
Asking this question and preparing for support is one of the greatest things you can do! Let’s breakdown just a bit more about what’s going on with mental health in the postpartum period.
Mental Health
There’s no doubt that postpartum can bring lots of complex emotions. And when coupled with changes in sleep patterns and routines, most birthing folks experience some impact on their mental health. In fact, 60-80% of new parents experience a mild or moderate form of the “baby blues,” normal emotional swings mainly caused by hormonal changes. Other mental health conditions like postpartum depression, birth-related post-traumatic stress disorder, or postpartum psychosis can also occur but are not as common. Primary care providers can connect you to helpful resources if you experience these conditions.
Taking care of your postpartum mental health is so important as you step into parenthood. By prepping for the postpartum period and finding resources like this one, you’re already taking a huge step toward nurturing your mental health through this major transformative experience!
What Impacts Postpartum Mental Health?
There’s one major postpartum trend that has a huge impact on mental health: change. Bringing new life into the world means transitioning in all sorts of ways, from establishing new habits to adjusting to a powerful postpartum body. Here are a few key areas where significant change might impact your mental health:
Hormones. During postpartum, estrogen and progesterone drop pretty quickly, and since these hormones help make serotonin and dopamine, which help regulate mood, postpartum folks might experience emotional ebbs and flows, feelings of haziness, or even mild depression. On the flip side, birthing folks often experience huge surges of oxytocin, brought on by snuggling and staying cozy, which can bring warm feelings of bliss. The postpartum hormonal rollercoaster can certainly be wild, but it also has the potential to be sweet or revitalizing if you’re able to move through the ebbs and flows with support.
Sleep. Feeding and taking care of a baby throughout the day and night means sleep can be hard to come by! Changes in sleep patterns or lack of sleep postpartum can make it difficult for your brain and body to get the rest and rejuvenation it needs.
Nutrition. Food is fuel for the brain and body. With all the changes happening postpartum, finding time and energy to eat nutritious food at regular intervals can be tough, and changes to your diet and eating schedule can impact your mental health.
Routines. Personal and social routines help people ensure they eat, sleep, and move their bodies each day, and they’ve been linked to lower levels of stress and improved mental health. The postpartum transition can upend your personal and social routines in many ways, which can be disorienting during this time. Changes in routines often bring the potential for not seeing family and friends as often as you might’ve before having a child, which can create feelings of loneliness or depression.
Everyone needs and deserves mental health support, not just people with preexisting conditions or those experiencing severe cases. One simple way to assess your postpartum mental health needs is to answer “yes” or “no” to these three statements:
I have blamed myself unnecessarily when things went wrong.
I have been anxious or worried for no good reason.
I have felt scared or panicky for no good reason.
If you answered “yes” to one or more of these questions, you might benefit from mental health support. Fortunately, you have so many tools you can use to support your postpartum mental health, including:
Using a peer-to-peer support line. Support groups can connect you with other postpartum folks encountering similar victories and challenges. The Postpartum Support International peer-to-peer support line, for example, offers a 24/7 helpline, online group meetings, and peer mentoring programs for postpartum families.
Engaging in talk therapy. Birth is a big deal! Talking with a licensed therapist can help you adjust to all the changes you’re feeling mentally, physically, and emotionally.
Doing body work. Acupuncture, chiropractic care, and other body-oriented practices enable you to focus on the body/mind connection. By taking care of your physical well-being, you nurture your mental health, too.
Being in nature. Taking a stroll through a natural environment has proven to improve cognition, mood, and temperament. It’s important to set new routines inside the house, but it’s equally as important to get outdoors for a natural mental health boost.
Focusing on nutrition. Food isn’t just good for your physical postpartum recovery. It’s also critical for your mental well-being. Leafy greens, fruits, vegetables, and nuts are a boon for your brain.
Creating new sleep patterns. The key here is consistency. Work with your support team and partner(s) to create new sleep routines that work for the whole family unit. Your job during this time is to stay in bed, snuggle, and let your body heal, so establishing a new, consistent pattern of sleep can help you feel refreshed mentally and physically.
Working with a postpartum doula. Postpartum doulas are trained to provide emotional support after labor. They’ll work with you holistically, helping you make sense of all the physical, emotional, and social changes you experience postpartum.
Working with a midwife. Midwives will walk alongside you as you navigate all the postpartum changes. They can also work with you to identify signs of larger mental health concerns and connect you with the right resources to help you feel safe, cared for, and on the path to mental well-being.
Accessing resources for serious mental health concerns. Some level of change to your mental health postpartum is normal. But sometimes fluctuations in hormones and changes in environment cause more serious conditions to occur. Speaking to your primary care provider is a great first step toward getting support.
Getting medication. In some cases, medication can be an amazing tool for balancing mental health. Your mental health provider can help you determine what kinds of medication might be best for you and your situation.