Maternal Mental Health
Many women struggle with mental health throughout pregnancy and after birth. It is the most common pregnancy complication. So is there anything you can do about it?
Have a good support system. We all know the saying, “It takes a village,” but many mothers feel that there is no village these days. Build your village! Whether it is a friend group, a church community, or hired help, you can take a step to make your postpartum journey easier.
Studies show that women who had help in the postpartum period were 4-5x less likely to suffer from postpartum depression. Make a plan. Talk with your support system, whether it is a partner, family, friends, and tell them your concerns. Make a plan with them, be clear about things you would like help with. Don’t be afraid to ask for help. People who love you want to help you!
Nourish yourself. Getting proper nutrients is important. What we eat affects our bodies and our brains. Especially if you have decided to breastfeed, it’s important to supply some of those nutrients back. If you’re breastfeeding, try eating and drinking every time the baby eats! Don’t forget about the Omega-3s! (Fatty fish, walnuts, pumpkin seeds, flax seeds, supplements) Omega-3s are important in brain function, and maximizing our brain function is vital especially in that early postpartum period.
Getting mild exercise, like walking can also help. Exercise can help regulate your mood and your hormones. I encourage all my new moms to try for a short walk 4-5 times per week. It also helps to get out of the house and see the outside world! Some fresh air and just seeing other people may help.
Get some sleep. I know, I know, I hesitate to even talk about this. Not all newborns sleep well. They may wake up a lot, they can cry a lot. Your sleep is still important! This is also where a support system can come into play. Maybe you have someone come over to help with the baby during the daytime while you sleep. Maybe you find someone to watch older kids so that you can get some rest. Getting 4-5 hours of uninterrupted sleep is one of the most effective things you can do to feel better.
When I had my son, I woke up every 2-3 hours for the first couple weeks. I tried to make up for in during the day while he was sleeping, but the first time he slept for 5 hours, I felt like a whole new person. I couldn’t tell you how old he was, but I do remember the feeling!
Understand the Baby Blues. The baby blues is a term for the emotionally sensitive period within the first week or two after a woman has a baby. These baby blues usually only last 1-2 weeks, and start 3-5 days after birth. 80% of women experience the baby blues, while 20% of women experience PPD. Baby blues is associated with the significant immediate changes to your hormones during this period. But what does it look like? You might be more sensitive than normal, maybe you feel a bit more overwhelmed. Good news is that the baby blues resolve without treatment!
Estimating your personal risk
Do you have / have you had body image issues?
Biological Factors: Did you mother / sister / close relative struggle with PPD/PMD?
Do you have a support system / Can you build one?
Do you have other children? Studies suggest that women with other children don’t receive the same help as women who are brand new mothers.
Have you suffered from pregnancy loss in the past? Women who have, are 7-9x more vulnerable.
Do you plan on going back to work? Women who are employed may be at risk from added stress and pressure.
Do you plan to / did you have Pitocin during delivery? Whether immediately after baby is born to prevent hemorrhaging or to induce your labor?
Did your baby have a NICU stay? This can also increase your risk.
It’s good to take inventory of where you’re at. What current stressors do you have in your life? What kind of support system do you have? We can’t control it all. That’s my constant reminder to myself throughout all of parenting - I can’t control it all, even when it comes to postpartum mental health, but you can take some steps to help combat mental health problems postpartum!
RESOURCES:
https://womensmentalhealth.org/posts/prevention-of-postpartum-depression-2/
https://news.westernu.ca/2021/10/walking-postpartum-depression/\
https://www.babycenter.com/pregnancy/your-body/pitocin-induction_41001314
Maternal Mental Health Leadership Alliance — Maternal Mental Health Overview Factsheet
Byatt, N., Mittal, L., Brenckle, L., Logan, D., Masters, G., Bergman, A., & Moore Simas, T. (2019). Lifeline for Moms Perinatal Mental Health Toolkit. Psychiatry Information in Brief, 16(7). https://doi.org/10.7191/pib.1140
Grunberg, V. A., Geller, P. A., Hoffman, C., Njoroge, W., Ahmed, A., & Patterson, C. A. (2022). Parental Mental Health Screening in the NICU: A Psychosocial Team Initiative. Journal of Perinatology, 42(3), 401-409. https://doi.org/10.1038/s41372-021-01217-0
Barkin, J. L., & Wisner, K. L. (2013). The role of maternal self-care in new motherhood. Midwifery, 29(9), 1050–1055. https://doi.org/10.1016/j.midw.2012.10.001