Did you know that the number one complication of pregnancy and childbirth is depression and anxiety? It affects up to 1 in 5 mothers. As a new mother, if you are experiencing these symptoms, it is important to know that it is not your fault and that if you get help, you will get better. There are some things you can start doing today if you are feeling sad or anxious. These proactive practices are a good idea for all moms.
5 things moms can do to protect their mental and emotional health:
- Nutrition. Eat at least three times per day. Five times is even better. Eat small and nutritious meals and snacks throughout the day and include supplements. If you are breastfeeding, continue your prenatal vitamins. It is common for new moms to be deficient in vitamin D and anemic, so talk to your doctor or midwife about taking extra vitamin D and iron. Fish oil and probiotics can also be helpful in overall health, including your mental health.
- Sleep. I know, I know…I’m a mom too. Exclusively breastfeeding can make getting sleep even more daunting. However, sleep deprivation is a leading cause of maternal mental health disorders. If you are suffering and not getting one stretch of at least 4 hours please get help to make sure that happens. Most babies will do their longest stretch of sleep either during the day or first thing in the evening. One of our mistakes is that we don’t take advantage of that time to sleep. If your baby goes to sleep at 8:00 p.m. don’t stay up until 10:30 just to be woken up an hour later. Go to bed at 8:00! Enlist your partner, friends, parents or a Postpartum Doula (if you have the resources) to care for the baby while you sleep. Find a way.
- Exercise. After your 6 week all-clear from your healthcare provider, move your body. Everyday, commit to a minimum of 10 minutes. Try walking, climbing your stairs at home, YouTube yoga, or going to the gym. Getting your heart rate up and taking in more oxygen is good for your mental health and your body. There are plenty of things you can do with your baby in tow if childcare is not an option.
- Other Moms. The number one holistic treatment for maternal mental health is peer to peer support. Getting together with other moms and sharing the highs and lows of new parenthood is very beneficial. If you don’t know where to start check with local parenting organizations, churches, your doctor or hospital, another mom at the grocery store or social media. Facebook has multiple local mom groups who hold coffee dates and park playdates.
- Talk. Talk to your neighbor, your mom, your partner, your doula, your friends. Tell someone how you are feeling. The more we talk the less isolated we will feel. Consider seeing a therapist. Insurance usually covers counseling and a therapist is trained to listen and help you identify solutions.
If you are having serious depression or anxiety and these things have not worked or even seem too daunting, please reach out for more help. Sometimes, medication and/or more in-depth therapy are necessary. You and your baby deserve for you to be healthy and happy. Contact Postpartum Support International at http://www.postpartum.net/ to speak to a trained professional and get local resources.
