The period after you deliver a baby can be filled with mix of countless emotions. Postpartum depression affects one among seven women. At the same parents are triggered with mix bag of emotions from joy, excitement, sadness and fear.
If the feeling of sadness becomes severe and interferes with your daily life routine than you might be experiencing postpartum depression. Symptoms usually start within a few weeks of delivery and may develop late in the lactational period as late as 6-7 months after delivery.
Ignoring or keeping quiet about the symptoms can have an adverse effect on the well being of the mother and child. Postpartum depression is treatable and can be managed effectively by following simple steps.
Build a bond with your baby
Successful emotional bonding between the child and the mother allows the child to feel safe and develop fully. A secure bond develops when you respond to the child’s needs such as picking them up, soothing and comforting them when they are crying. Postpartum depression can make it difficult to get through each day and managing child’s need which can impact on baby.
Exercise when you can
Exercise helps you release happy hormones and feel good about yourself; it has an antidepressant effect on women with PPD. Walking is a good starting point, a short walk with your baby in a stroller might be an easy way to get some fresh air. Also, some mild easy exercise or simple workout without any equipment could do the trick. Yoga and mediation can help you lot to combat postpartum depression.
If you have had complication or a caesarean delivery, you can ask your doctor to advice on when you can begin to exercise.
Maintain a Healthy Diet
Get into the habit of eating nutritious food which can help you to feel better and provide you with all the nutrients. Try planning the meal in prior and prepare healthy snacking ahead of its time. Consuming a diet rich high in antioxidants like green vegetables, fruits, dry nuts helps to combat depression. Also, fresh veggies and fruits must be your go to when you are hungry.
Make time to rest
In early days your baby isn’t sleeping through the night in such times you might find it helpful to take naps or go to bed early. In case if you are breastfeeding consider pumping the milk in a bottle such that your partner can take care of overnight feeding at times. The depressive symptoms mainly tend to arise due to lack of sleep so it is advisable for you to sleep when your baby sleep.
Take help from your family whenever you can to take care of your baby. Also take some time out from your mother care routines and indulge in the activities that makes you feel relaxed and happy.
Try your best to interact with your friends as days just keep slipping off due to daily unending chores. This will definitely help you get over your depression or will at least lower the feeling of sadness. You can speak to experienced mothers who have faced PPD earlier and ask them how they dealt with the situation. You can also spend time with your family and indulge with some indoor activity or just watch a movie together.
Loneliness is also been connected to high blood pressure, diminished immunity, sleep issues and risk of heart disease.
When to see a Doctor ?
If the feeling of sadness or other symptoms don’t fade away after a couple of weeks or gets worst with time it is advisable to get medical help. This can also lead to chronic depression and will affect your baby in some or the other manner. You doctor can help you with the right treatment and give you the support you need. For severe cases your doctor may also suggest antidepressants which is generally considered safe for women who breastfeed.
Psychotherapy is also a treatment of choice for PPD. This involves speaking to a mental health professional about your thoughts and feelings.
Motherhood is gods gift and make it best for your baby with your family and loved ones!