Postpartum depression: Stay mentally strong, beat anxiety with these 7 effective tips

Causes of postpartum depression: Lack of sleep is closely linked to increased depressive symptoms. Though challenging with a newborn, try to rest whenever the baby sleeps (Image: Canva)

Postpartum depression (PPD) is a type of depression that can occur after childbirth, affecting up to 15 percent of new parents. This condition is characterised by emotional highs and lows, frequent crying, fatigue, guilt, anxiety, and challenges in caring for the baby. Effective treatments include medication and counseling, alongside practical steps to manage symptoms and promote overall well-being.

Recognising Postpartum Depression

PPD is different from "baby blues," which affects around 75 percent of new parents but usually resolves within two weeks. PPD is more severe and can persist for months without treatment. Symptoms of PPD include intense sadness, mood swings, irritability, fatigue, feelings of guilt, and difficulty bonding with the baby. In rare instances, postpartum psychosis may develop, which necessitates immediate medical intervention due to severe symptoms like hallucinations and delusions, says clinical psychologist Rahul Rastogi.

He suggests few steps that will ease down this phase:

Seek professional help: Consulting a healthcare provider is the crucial first step in addressing PPD. They can diagnose the condition and recommend treatments such as psychotherapy, cognitive behavioral therapy, or antidepressants. These interventions are effective and can greatly reduce symptoms. For breastfeeding mothers, it’s essential to discuss safe medication options with your provider.

Practice self-care: Self-care is vital in managing PPD. Ensure you get sufficient rest, eat nutritious meals, and engage in physical activity. Exercise can have antidepressant effects, and activities like walking with your baby in a stroller can be particularly beneficial. If lengthy exercise sessions are not feasible, aim for short, frequent sessions.

Maintain a healthy diet: While diet alone cannot cure PPD, eating nutritious foods can boost your mood and energy levels. Plan your meals in advance, focusing on whole foods like fruits, vegetables, lean proteins, and whole grains. Increasing your intake of omega-3 fatty acids, found in fish oil and flaxseed, can also help reduce depression rates.

Create time for yourself: Finding time for yourself amidst the demands of new parenthood is essential. Accept offers of help from friends and family to allow for breaks. Schedule regular "me time" weekly, even if it’s just a brief walk, a nap, or another relaxing activity. Taking time to recharge can significantly impact your emotional well-being.

Ensure adequate sleep: Lack of sleep is closely linked to increased depressive symptoms. Though challenging with a newborn, try to rest whenever the baby sleeps. If possible, share nighttime duties with your partner or a trusted caregiver. Even short naps can help alleviate fatigue and improve your mood.

Stay connected: Social support is crucial in managing PPD. Avoid isolating yourself by staying connected with friends, family, and support groups. Sharing your experiences with others who understand can provide comfort and practical advice. Online forums and local support groups are also valuable resources.

Evaluate breastfeeding: Breastfeeding can reduce the risk of PPD for some women. However, if breastfeeding contributes to your stress or if you experience negative emotions (known as Dysphoric Milk Ejection Reflex or D-MER), discuss this with your healthcare provider. Choose the feeding method that feels right for you and your baby.