Overcoming baby blues: 7 practical ways to cope with post-pregnancy anxiety and depression

Cure Perinatal anxiety and depression: Practice activities such as meditation, acupuncture, and deep breathing exercises to promote relaxation and reduce stress levels (Image: Canva)

Perinatal depression, a major depressive disorder occurring from conception to post-pregnancy, encompasses feelings of sadness and anxiety that can emerge during pregnancy and after childbirth. This condition not only impacts the mother's emotional well-being but also poses risks to maternal health and mortality.

Hormonal changes, along with the stressors and emotional demands of parenthood, can contribute to the onset of depression, exacerbating symptoms such as sadness, fatigue, changes in appetite, and sleep disturbances.

Pregnancy marks a significant moment in a woman’s life, often celebrated for the joy and anticipation it brings along. “It is  important to recognise that this transformative experience can also introduce significant mental health challenges in mothers,” says Dr Rashmi Dharaskar, Senior consultant obstetrics and gynaecology, Surya Mother and Child Super Speciality Hospital, Pune. She adds, “Globally, about 10 percent of pregnant women and 13 percent of new mothers experience a mental disorder, with higher rates in developing countries; 15.6 percent during pregnancy and 19.8 percent postpartum.”

Recognising the symptoms of perinatal depression is vital for early intervention, says Dr Dharaskar. “These may include frequent crying, persistent fatigue, loss of interest in once-enjoyable activities, heightened anxiety, and challenges in forming a connection with the developing baby.”

If left untreated, she warns, perinatal depression can lead to severe outcomes, including an increased risk of suicide, which accounts for up to 20 percent of maternal deaths postpartum in high-income countries, underscoring the critical importance of mental health support during this vulnerable period.

Dr Dharaskar shares some strategies to deal with perinatal depression:

Stay healthy: Maintain a nutritious diet with balanced meals, prioritise adequate rest, and include gentle physical activities to support your well-being.

Seek support: Engage in open conversations with trusted friends, family members, or counselors to find emotional relief and gain perspective.

Psychotherapy: Participate in talk therapy to develop coping mechanisms, manage stress, and address negative thought patterns effectively.

Medication: Consult your doctor for guidance on medications or therapeutic interventions tailored to your personal needs.

Mind-body techniques: Practice activities such as meditation, acupuncture, and deep breathing exercises to promote relaxation and reduce stress levels.

Prioritise self-care: Engage in activities that nurture your well-being, such as pursuing hobbies, taking leisurely walks, or enjoying a soothing bath.

Join support groups: Connect with fellow pregnant women facing similar challenges to receive validation, emotional support, and practical advice.