6 Effective Ways to Cope with Postpartum Depression
For a first - time mother pregnancy is a life changing process. During pregnancy you may undergo mental and physical change. The period after childbirth can be quiet stressful for you as it is filled with new responsibilities, sleep deprivation and conflicting feelings. You are likely to feel from exuberant joy to extreme sadness.
These fluctuating mood swings are common symptoms of postpartum depression (PPD). After childbirth there is a rapid drop in the body's estrogen and progestorone levels, which in turn affects the new mother's mood, appetite, and socializing habits. Also, hormones produced by your thyroid gland may also drop sharply, which can make you feel tired and depressed. Although, there is no clear cause for PPD, many doctors believe it to be the result of physical and hormonal changes combined with other emotional factors. PPD is not well covered, which is perhaps the reason why many cases go undiagnosed. There are a number of reasons that causes PPD such as if you have faced some complications during pregnancy, or if you had a past history of depression. Even a weak support system can contribute to PPD.
It's important that you recognize these symptoms, and understand that PPD is a natural occurrence for many post-childbirth. While there are a number of professional methods you can use to combat these symptoms, there are also smaller and more personal measures that can be implemented at home. Here we have put together some easy and simple tips one should incorporate in their day to day life to prevent PPD.
1) Pamper Yourself
Post childbirth you can get caught up with the new- born, so much so that you won’t have any time for your spouse, or yourself. The best way to make time for yourself is when the baby rests after its bath. You could go to a nearby salon and get a body massage, or just sit in a hot water bathtub to de-stress. Listening to instrumental music might also help to stay calm. If possible ask your spouse to baby sit as you deserve some ‘me time’, in this way you won’t neglect your personal needs.
2) Eat Healthy
Soon after pregnancy you may feel tormented by the manner in which it has changed your body. This usually serves as the main cause for depression among many women. In order to get back in shape you might want to join gym, but with the new -born this might be impossible. So, the best way to stay fit is to eat healthy. Avoid going on a low- carb diet as this may cause harmful changes to your breast milk. Try to maintain a good diet plan which can provide both you and your child with every vital nutrient you require. Animal products are also a great source of vitamin B complex, try to avoid fattening junk food and concentrate on consuming a larger amount of green vegetables. Also, remember to consume a lot of water to keep yourself hydrated.
3) Get adequate sleep
Looking after your new born can be exhausting, and you might be deprived of a good six hours of sleep as babies are renowned for staying up nights. You might be tormented with thoughts of your baby waking up in the middle of the night; this will further stress you up. So, the best way to combat the sleepy blues is to sleep when the baby is sleeping. However, you could also ask your husband, or perhaps a family member to look after the baby while you take a power nap. Try to do this often as this will also help the family members spend some quality time with the baby.
4) Keep yourself engaged