Going through depression is never easy on anyone, especially if you have other responsibilities. Having a strong support system is essential in recovering from depression as you will feel less alone when dealing with this.
When trying to recover from any form of depression, you would need to put a lot of energy to focus on yourself. As a mum, this may be hard to do when you have a new baby.
Worry not though, mothers! Together with Pamilia, a clinical psychologist and health coach from Naluri Life, we will help you get through this.
Q1: What is postpartum depression and what causes it?
Psychologist Pamilia: Postpartum depression refers to depression that occurs after childbirth. It causes emotional, physical and behavioural alterations in a new mum. It is a form of major depression that begins within 4 weeks after delivery.
Some of the causes may be linked to the major hormonal changes that a new mum’s body goes through which is also known as a hormonal roller coaster. This can cause chemical, social and psychological changes in a person’s body.
For example, in most mums, the level of estrogen and progesterone would usually decline dramatically after delivery. This helps prepare the mum to return to her pre-pregnancy hormonal levels within 24 hours after giving birth.
Other causes besides hormonal changes may include a lack of sleep, anxiousness about caring for a newborn, self-image as well as financial implications.
Also, having some depressive symptoms prior to pregnancy can also create a higher risk factor for mummies. Additionally, a lack of social support or marital issues can also exacerbate the situation.
Q2: What are the symptoms of postpartum depression?
Psychologist Pamilia: Some of the common symptoms of postpartum depression include:
- Extreme mood irritability
- Difficulty sleeping
- Significant appetite changes (weight gain/loss)
- Inadequacy, hopelessness, worthlessness
- Low sex drive
- Lack of energy
- Fear of being alone
There are 4 main criteria that your psychologist would look out for before taking into consideration your diagnosis. These include:
- Severity of symptoms
- Duration of symptoms
- Frequency of symptoms
- If it is affecting your daily functioning
Q3: How long can a woman have postpartum depression?
Psychologist Pamilia: There is no standard length of time for postpartum depression. It would usually depend on the severity of symptoms and the functioning of the mum affected.
It usually can occur within a few weeks to 12 months after childbirth. With psychological help, symptoms of the woman can improve over time, with many cases of depression resolving within 3 to 6 months.
In some cases, it has been found to be easier to treat than other forms of depression.
Q4: What should new mothers not do postpartum?
Psychologist Pamilia: Some of the don’ts post-pregnancy would be to avoid being alone most of the day and instead to ensure that new mums have social support and the help that they need.
The first few weeks can be daunting to care for a new baby and this is when most new mums would neglect themselves. It is therefore imperative for them to look after themselves as they look after their baby.
It is also advisable to continue doing the things that new mums love doing and to not abandon their favourite go-to hobbies.
This will help them stay grounded to be in touch with their real best selves. And in turn, help them be their best for their baby and family.
Q5: Are there natural remedies for postpartum depression?
Psychologist Pamilia: Some natural remedies would include some psychological tips and techniques to incorporate into new mothers’ lives:
- Build a strong bond and connection with your baby.
- Join a support group where you will be able to be in touch with other new mums.
- Identify the main root cause of your emotions. After identifying the root cause, identify the main thought behind that emotion. This will help you get to the main core of what might be causing your symptoms.
- After identifying the thought behind that emotion, try to reframe that thought and look at things from another perspective. This approach is called Cognitive Reframing.
- Increase your level of serotonin naturally by consuming foods that help boost serotonin levels naturally within your body.
The reason this may be helpful is that serotonin is one of the primary hormones responsible for mood stabilisation, feelings of well-being, and happiness. This hormone also has an effect on your entire body.
Q6: Is postpartum depression preventable?
Psychologist Pamilia: Yes, there are many ways to prevent postpartum depression in new mums. New mums can ensure that they prevent some symptoms of postpartum depression through some natural helpful habits that can be cultivated.
Q7: Can you share some tips for mothers dealing with postpartum depression?
Psychologist Pamilia: Some of the tips to handle postpartum depression are:
- Ensuring they consume healthy and balanced nutritious foods.
- Being sure to incorporate some light physical activity into their routine.
- Practice self-compassion and self-love. Self-kindness can go a long way.
- Focusing on what went right and what is good about you can help you have better thought processes and result in happier emotions.
- Practice self-affirmations—this can be helpful to assist mums to have positive thinking such as by confessing, ‘I am a good mum, I am a loving mum, there’s so much I am learning every day and I am becoming a better mum day by day’.
To sum it up, postpartum depression is something that is not easy to go through but is preventable. Here’s a summary of our Q&A session with Psychologist Pamilia:
Source: Pamilia, a clinical psychologist and health coach from Naluri Life
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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