For most new parents, the first several days after having a baby can feel like an emotional roller coaster ride. Exhilarating moments of happiness and joy amidst sharing adorable photos and holding your baby for the first time are undoubtedly some of life’s most precious and memorable moments. But many new parents also experience intense worry, irritability, sadness, anger, overwhelm, and fatigue. These “baby blues” usually peak in the first two to five days after birth, and for most women resolves within the first two weeks after birth as hormone levels return to normal.
It is important to recognize these emotions, practice self-care and seek help if needed. There are a variety of resources available to support postpartum mental health, such as therapy and coaching, support groups, and online resources. Here are 7 steps to make your postpartum mental health a priority, so you can ensure that you and your baby have a healthy and happy start to your journey together.
1. Prepare and Plan Develop a plan to help you and your partner think and prepare for labor and delivery, the birth experience, and the postpartum period with knowledge, informed choice, feelings of control, and comfort.
- What and how many support people do I want present during my labor? How about during delivery?
- What may be some outside triggers that might cause me distress? (i.e., too many people, noise, overstimulation)
- What are my fears about labor and delivery? What are some strategies to overcome those fears? (comfort from certain people, breathing techniques, music, visualizations, symbolic objects or aromas, etc.)
- What will I want immediately after delivery? (people present, holding the baby, feeding the baby, comfort from partner)
- How do I feel about breastfeeding? (breastfeed on demand, on schedule, pumping and bottle feeding, formula feeding)
- How much sleep do I need to function?
- Where will the baby sleep? (in our room, separate room)
- Who will care for the baby at night? (mom, partner, family member, nurse)
- How will I feel about my family or partner’s family being around the baby? (how many visitors in the first few days? How long should visits be?)
- What support system do I have in place after the baby comes?
- What kind of support is essential for me to receive from my partner? What are some expectations my partner has of me as a mother?
2. Address sleep hygiene
- Try to sleep when the baby sleeps
- Go to sleep as soon as you are sleepy instead of putting it off and forcing yourself to stay awake
- Avoid caffeine, alcohol, and nicotine in the hours before bedtime
- Warm bath/shower, pre-bedtime ritual
- Eat a small protein snack before bedtime
- Create a dark, comfortable, and peaceful environment, avoiding electronics
- Ask partner/family members in waking/shifts
3. Nutrition and meal planning
- A majority of f women are malnourished during the postnatal period. Adequate nutrition is critical to the well-being of both you and your baby
- Plan meals ahead of time
- Leave snacks and water next to the nursing area
- Ask friends and family to drop off food
- Utilize food delivery services
4. Exercise and alone time
- Get your body moving. Even a 10 min. walk will get your endorphins going.
- Try postnatal yoga or Pilates
- Take some time out to do things outside of being a mom. Get out in nature, get a massage, or meet up with friends.
5. Consider and clarify roles and responsibilities.
Who will be responsible for:
- Changing diapers
- Bottle feeding
- Burping baby
- Soothing baby
- Taking the baby on walks
- Preparing meals or take out
- Laundry
- Pet care
- House-cleaning
- Grocery shopping,
- Paying bills
6. Ease the pressure of high expectations on yourself
- Many first-time parents have high expectations of themselves, such as “I won’t need anyone; I can do this alone,” “I don’t need a break; my baby’s needs are more important than mine,” or “being a mother is instinctual and natural, I’ll know what to do.” Let go of some of the pressure and ask friends and family for help. Be aware of your needs, limits, and boundaries and communicate them to the people around you offering support.
7. Get educated on the signs and symptoms of Postpartum mood disorders
- 1 in every 5 women and 1 in 10 men experience postpartum depression or anxiety. Know what to look for. If the baby blues last longer than two weeks or get in the way of daily functioning, it may be a symptom of something more serious. Fortunately, postpartum mental health conditions are treatable with professional help and the proper support
- Tell someone. (Partner, family, friends)
- Get screened. (Regular screenings by OBGYN and Pediatricians reduce the prevalence and duration of postpartum mood disorders)
- Seek help from a qualified professional
- Be open to various treatment options (medication, therapy, support groups)
If you are struggling with your postpartum mental health, contact our office to get the help you need. Whether you want coaching sessions to help you navigate the challenges of becoming a new parent, therapy for dealing with all the challenges the perinatal period can present, or you require intensive treatment for a Perinatal Mood Disorder, we can help. At Illuminated Path Therapy and Coaching Center, we are qualified and well-trained in Perinatal Mental Health Issues and can help you in each stage of your journey to parenthood.