Recognizing Depression in the Postpartum Period and How to Cope
By Priscilla Rogers-Fahy, PsyD
Postpartum depression (PPD) can be a scary and isolating experience for women. PPD most of the time does not look like it does in the media, it can come in varying degrees. For example, mild depression may look like sadness, feeling isolated and being hard on yourself. More severe depression, however, may include symptoms like intense guilt, anger or thoughts of wanting to harm yourself or your baby. PPD looks different for different mothers. So, it is important to not only be aware of the symptoms of PPD, but also to monitor yourself on a regular basis and discuss your mood and symptoms with your medical and/or mental health provider on an on-going basis.
What is Postpartum Depression?
Postpartum Depression is a depressive episode that occurs after a woman gives birth and could begin anytime within the first year postpartum. The symptoms of postpartum depression are similar to a general depressive episode, but often have a more anxious and agitated quality. Signs and symptoms of postpartum depression include:
Feeling sad or depressed
Anger and/or irritability
Social withdrawal from loved ones
Lack of interest or attachment to baby
Loss of interest or pleasure in activities
Changes in appetite or eating habits unrelated to the postpartum experience
Trouble sleeping even when the baby is sleeping
Loss of energy or fatigue disproportionate with sleep
Feelings or worthless or guilt
Difficulty thinking, concentrating or making decisions
Thoughts of wanting to harm yourself or your baby
Thoughts of wanting to run away
PPD is more common than people typically think. Approximately 10% of women experience depression during pregnancy and 15% experience depression following delivery. In fact, perinatal depression is the most common complication of childbearing.
So what do I do if I think I have PPD?
The good news is that postpartum depression is treatable! Depression is among the most treatable of mental health conditions. Between 80% and 90% percent of people with depression eventually respond well to treatment. With help, almost all patients gain some relief from their symptoms. In terms of postpartum depression specifically, women do get better, but with professional help. Often untreated postpartum depression can become worse over time. If you think you are experiencing PPD, you must seek appropriate mental health care. Ask your medical provider for a referral. Treatment almost always involves participation in talk therapy and may also involve medication as well. For more information on what treatment looks like, see our blog on The Truth about Treatment.
What can I do at home to help myself cope?
Maintain healthy sleep habits – Pay attention to your circadian rhythm, your natural body clock. Maintain a consistent sleep schedule. Open windows during the day and keep your home dark at night. Try to resist the urge to stay up later than normal watching television or movies. Try to go to bed at the same time every night and wake up at the same time every morning. Keep your phone and other devices away from your bed and resist looking at them at least 30 minutes before you go to bed. Highly recommend reading a book that you find enjoyable to read before bed.
Create a daily schedule – When things feel out-of-control or unknown, anxiety can escalate. Regain a sense of control by creating predictability and stability in your daily routine. Take a shower and get dressed in the morning. Try to eat meals at around the same time each day. Engage in meditation and/or deep breathing techniques as soon as you wake up or before you go to bed every night.
Exercise daily – Worry and stress can contribute to physiological changes in your body that prepare it for movement. Exercise can mitigate symptoms of stress in the moment as well as contribute to improved mood and decreased stress on after the fact. Check out some of the free exercise apps that are available right now or consider taking a 20-minute walk around the block. Call a friend and see if they would like to join you.
Go outside daily – Research has shown that being outdoors in nature can boost mood. It’s also helpful to change your scenery and continue moving throughout the day. Create a music playlist and get outside.
Stay connected socially – social connection is foundational to well-being and mood maintenance. It’s very important to stay in touch with friends and family during this time. Call them instead of sending a text message. You may even decide to face time them.
References:
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders (DSM-5), Fifth edition. 2013.
Postpartum Support International