How to Prevent Postpartum Depression

Опубликовал Admin
2-07-2021, 02:20
104
0
It’s normal to have a case of the baby blues after giving birth. For 10 to 20 percent of new moms, though, the blues turn into a more serious condition called postpartum depression (PPD). Postpartum depression puts your health and your baby’s well-being at risk, and it usually requires professional treatment. Although the causes of postpartum depression are currently unknown, it may be connected to the hormonal shifts that women experience during and after pregnancy. Fortunately, there are some steps you can take to minimize your chances of developing this condition. Keeping your expectations reasonable, maintaining healthy habits, and reaching out for support can help you stay healthy and happy after having your baby.

Establishing Healthy Expectations

  1. Talk to your doctor to learn more about PPD. Your best option for preventing PPD is to work closely with your doctor. They can evaluate your risk for the disorder and help diagnose the condition if you show signs.
    • Common symptoms of postpartum depression to look out for include a persistently low mood, feelings of hopelessness or guilt, frequent crying, and feelings of irritability or anger.
    • If you are at high risk for developing PPD, your doctor may want to start you on antidepressants or talk therapy before you give birth.
  2. Know what to expect as a new mother. It can be helpful to read up on blogs, check out books, or seek the advice of other mothers as you begin this new journey. These resources can help you learn what to expect when it comes to childbirth and childcare.
    • Seek out sources that are reasonable. Avoid any advice that pushes you to perfectionism or makes you adopt unhealthy habits.
    • Ask your doctor for some good resources to check out that will adequately prepare you without adding to your stress.
  3. Set realistic expectations. Your daily routine is going to change after having your baby, so stay flexible and keep your expectations realistic. Avoid taking on any unnecessary obligations, and delegate tasks to others when you can. Prioritize the most important tasks instead of expecting yourself to do everything. Now isn’t the time to stress out over little things like an un-swept floor.
    • Make a list each week of your must-dos. This may include tasks that have to be completed like laundry, cleaning bottles and other supplies, and tidying your home.
    • Then, create another list of nice-to-dos. This list might include any tasks you would ideally like to get done throughout the week. If you don't have time to complete them, don't sweat it.
  4. Maintain perspective. Caring for a newborn might seem scary and overwhelming, but your baby will grow up fast. If sleepless nights, colic, or hormones have got you feeling overwhelmed right now, try to remember that easier days are on the way.

Keeping Stress at Bay

  1. Catch up on sleep when you can. Make rest one of your top priorities in the weeks after you give birth. Sleep when your baby sleeps, and ask your partner or a family member to watch the baby now and then so you can rest.
    • New moms who don’t get enough sleep are more likely to have problems with their mental or emotional health.
  2. Eat well. A nutritious diet can help keep your mood stable and prevent symptoms of PPD. Eat plenty of vegetables, fruits, whole grains, and protein. Stay hydrated by drinking eight glasses of water every day. Avoid processed sugars and alcohol, which can cause mood swings.
    • Many women opt to continue taking prenatal vitamins after giving birth, particularly if they are breastfeeding. Ask your doctor what kind of vitamins or supplements you should be taking.
    • Eat 5-7 servings of lean proteins, 3 servings of calcium-rich milk products, 3 servings of fruit, 3 servings of unsaturated fats, and 6-8 servings of cereals, breads, and grains.
  3. Maintain an exercise routine. Exercise boosts your endorphin levels, which improves your mood and helps balance your hormones. Try to get at least 30 minutes of gentle activity every day. Good options include taking your baby for a walk in the stroller, doing a few yoga poses, or easing back into a gym routine.
    • Active moms have lower rates of postpartum depression than those who are sedentary.
    • Stick to low-impact activities like walking, yoga, swimming, light weight training, and low-impact aerobic workouts.
    • Don't try doing ab exercises like crunches until your muscles are fully healed from pregnancy and delivery. Talk to your doctor before you increase your workouts.
  4. Make time for yourself to practice self-care. Your new identity as a mom doesn’t mean you have to stop doing the things you enjoy. Carve out a little time on a daily or weekly basis to pursue your hobbies or to relax. You might have your partner, co-parent, or a close friend or family member come over and look after the baby for a few hours each week to get a little "me-time".
    • Use this time to care for yourself or do things you enjoy. Working on a creative project or catching up with a friend over coffee can lend some much-needed balance to your life. Other options may include activities like meditating, writing in a journal, or taking a soothing bath.
    • Stock up a self-care box with soaps, bath bombs, your favorite nail polish, candles, art supplies, or an exciting book to use during your special time.

Getting Support

  1. Communicate with your partner. If you have a partner, they should be your first line of support. Make a habit of communicating openly with them, starting before you give birth. Let them know how you’re feeling and what they can do to help you.
    • Make sure your partner knows how to spot postpartum depression. That way, if you do develop PPD, they’ll be able to recognize it and help get you the support you need.
    • You and your partner may find it helpful to share your fears about parenting with each other. You’ll be able to support each other most effectively when your feelings are out in the open.
  2. Ask your friends and family to lend a hand. There’s no shame in asking for help when you have a new baby. In fact, your friends and family will probably be glad to help you.
    • Reach out to your support network and let them know what you need, whether that means help with chores, a healthy meal, or some time to yourself.
  3. Join a parenting group. Parenting groups provide a great opportunity to ask questions, talk about your concerns, and learn from other parents’ experiences. It can be reassuring to spend time around people who understand the issues you’re going through. Getting out of the house and meeting new people will also give your mood a boost.
  4. Tell your doctor if you suspect you have PPD. If you suspect you might have PPD, see your doctor as soon as possible. Be honest about the symptoms you're experiencing as a thorough diagnosis is the only way you can effectively treat the condition.
    • You might say, “My marriage was rocky during my pregnancy. Now, I haven't been eating or sleeping. I’m really concerned that I might have postpartum depression.”
    • Don’t be ashamed of reaching out for help. PPD is common, and your doctor won’t judge you negatively for having it. In fact, getting help is the responsible thing to do.
    • If you think you have PPD, it’s a good idea to let your partner or a family member know, too. They can help you get professional help if you’re finding it hard to reach out to a doctor yourself.
    • Seek out the help of a psychiatrist as well. You will need to work with a mental health professional while you go through treatment for PPD. Ask your doctor to give you a referral.

Warnings

  • Some women are more likely to develop postpartum depression than others. If you have a history of mental health problems or hormonal issues, you may be at increased risk for PPD. Relationship conflicts, single parenthood, perfectionistic tendencies, or a difficult baby can also make you more likely to develop PPD.
Теги:
Information
Users of Guests are not allowed to comment this publication.