Postpartum depression (PPD) affects some women after their babies are born. Symptoms include psychological depression, sadness, fatigue, anxiety, and discomfort. Typically, this kind of depression occurs within 4 to 6 weeks after birth, but sometimes several months. It can bring some bad effects to your health and mess up your daily activities. Although it is not easy to do, dealing with this phenomenon is not impossible. Here are 5 tips to help you deal with Postpartum Depression.
1. Learn From Moms Who Experienced Postpartum Depression
According to the APA (American Psychological Association), 1 in 7 pregnant women suffers from postpartum depression. This number may not be staggering, but knowing that you are not the only one in the fight with postpartum depression will help you feel a lot better. You don’t have to face this challenge alone. As we are living in an advanced technology era, it will be easier for you to reach other moms. You can try to join a forum or group to learn about how others deal with postpartum depression. There are many support groups for moms that can help you. You can find a local support group near you or join a group online. We recommend checking out Postpartum Progress – one of the best options we’ve filtered out among the numerous online support groups.
2. Postpartum Depression Is Not Your Fault
It is important to keep in mind that no matter how difficult the struggle with postpartum depression, it is not your fault. You do not choose this terrible condition and it is not the one who caused it. Never put yourself under any more pressure just because you were diagnosed with postpartum depression. You do not have to suffer any criticism just because you are depressed – you are simply a victim of a biological disorder that you cannot control. Never let depression make you feel guilty and blame yourself.
3. Exercise when you can
Researches show that doing exercise may have an antidepressant effect on women with Postpartum depression. So you should do some simple exercise whenever It is possible. You don’t have to do a long session exercise, some sorts and simple activities will still help you. It is recommended that women suffering PPD should spend 10 minutes doing exercise per day. Walking with your baby in a stroller is a great way to get some exercise as well as breath fresh air. A study found that walking is a statistically significant way to ease depression.
4. Spend some time for yourself
Taking care of a newborn will take most of your time. You may feel overwhelmed by the nursing sessions or responsibilities. However, scheduling some quality time for yourself to relax and ease depression is possible. Instead of dealing with these stresses alone, you can ask others to help you. You can ask your partner or your family to take care of the baby for some hour. During this time you can do anything you like to get relaxed. Listen to your favorite songs, watch a movie, take a nap, or do some yoga.
5. Share your feelings.
As mentioned, you don’t have to face Postpartum depression alone. Research shows that talking about your feelings with others can help shift your mood. You should try to share with your partner, family, and friend how you feel. Their support will play a huge part in your recovery. Proactively seek support and your loved ones will be ready to help you in the fight against postpartum depression.
Talking to experts is also recommended. You should find a therapist in postpartum depression to help you. One-on-one support is always a viable and useful option, and trained professional therapists are always the first choice for mothers to discuss their issues. Consult a therapist if you feel it necessary and you will be grateful for making such a choice.
Now you have our tips to deal with postpartum depression. We’d love to hear your stories about PPD. Please share them with us in the comments!