Tips to help reduce postnatal depression.
Postnatal depression (PND) is a mental health condition that affects many new mothers. PND can be caused by hormonal changes, lack of sleep, and the stress that comes with caring for a newborn. PND can make it difficult to bond with your baby and affect your ability to care for them. Not to mention the shame that can come with PND can be devastating and leave new mothers guilt-ridden. Please know, if you are struggling with PND, there is nothing wrong with you. Parenting is hard and you are doing your very best with the resources you have. It is essential to seek help if you think you might be suffering from PND. Here are some ways to manage postnatal depression.
Talk to Someone
One of the most important things you can do if you have postnatal depression is to talk to someone. This could be a trusted friend, family member, or healthcare professional. Talking to someone about how you feel can help you to process your emotions and find a way forward.
Seek Professional Help
If you think you might have PND, it is important to seek professional help. A healthcare professional can diagnose PND and provide you with the right treatment. This could include medication, counseling, or a combination of both.
Make Time for Yourself
When you have a new baby, it can be challenging to find time for yourself. However, it is essential to make time for yourself. This could be something as simple as taking a long shower, going for a walk, doing some yoga, reading a book, or watching a feel-good show (I recommend Ted Lasso). Making time for yourself can help you to relax and recharge, which can be beneficial for your mental health.
Get Enough Sleep
Lack of sleep is a common trigger for PND. Try to get as much sleep as possible, even if it means sleeping when your baby is sleeping. This can be a struggle, especially if you are breastfeeding.
Eat a Healthy Diet
Eating a healthy diet is essential for your physical and mental health. Try to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and sugary snacks, as these can have a negative impact on your mood. But as I like to say all things in moderation, including moderation. If eating a couple of extra Oreos after dinner brings you a little bit of joy, go for it!
Join a Support Group
Joining a support group can be an excellent way to connect with other new mothers who are going through similar experiences. A support group can provide you with a safe space to share your feelings and get advice from others who have been there before. There are countless groups in the Austin area to get connected in. Check out Year One Wellness’ monthly Baby Play & Development Classes. This is the perfect place for parents and babies to hang out while learning from developmental specialists. Creating a community is essential to surviving those first few months of parenting.
Be Kind to Yourself
Remember that it is normal to struggle with PND, and it does not make you a bad parent. Be kind to yourself and take things one day at a time. Celebrate the small victories, and don't beat yourself up if things don't go according to plan. Remember you are doing your best with the resources you have.
Postnatal depression is common and affects many new mothers, and it is nothing to be ashamed of. If you or someone you know might be struggling with PND, check in with them, and talk to someone. Seeking professional help, making time for yourself, getting enough sleep, eating a healthy diet, joining a support group, or being kind to yourself can all help. Take what works for you, and leave what doesn't. If you are interested in seeking help, I recommended checking out Psychology Today to find a mental health professional that specializes in PND.
Contact Year One Wellness for support with your baby.
