5 Ways to Deal With Postnatal Depression
While the joys of bringing a child into the world are plentiful, having a baby is also an incredible ordeal for any woman to go through. After nine months of undergoing significant changes to her body, mothers then need to adapt to caring for their newborn child, which is just as tough an ordeal. Sometimes, postnatal depression can result, which is a serious health issue and should be of immediate concern. In this article we’ll look at ways to deal with postnatal depression, from eating nutritiously to practising baby massage techniques.
More than just the baby blues
Up to 80 per cent of mothers experience the ‘baby blues’ in the first 10 days after pregnancy; this often involves crying and a feeling of being overwhelmed. However, a small but still significant percentage — one in six, according to the beyondblue organisation — suffer serious postnatal depression, which can develop one month after childbirth. Postnatal depression could involve disturbed thoughts, hallucinations, and extreme paranoia.
If you feel you’re experiencing postnatal depression, or if you know someone who appears to be showing the signs and symptoms of postnatal depression, it’s important to see a doctor. However, you should also try some of the following:
- Eat nutritiously
Good nutrition is very important after childbirth, as the mother needs nourishing for both herself and her child’s benefit. Since your required vitamin and mineral levels are very high during this time, you need to ensure you continue eating well, keeping blood sugar levels stable, increasing your intake of zinc and B vitamins, and reducing sugar and caffeine.
- Make time for yourself
As stated, the stresses of being a new parent can often be too much for a mum to deal with without a little bit of help. The father, as well as family and friends, can help relieve the stress on the mother by taking some of the responsibility for the child out of her hands and allowing her to take some time out for herself.
- Proper exercise
Exercise is important for mothers after childbirth as they attempt to get their body into the healthy state it was in before pregnancy. The healthier you feel physically, the better-equipped you will be to combat the onset of postnatal depression. However, mothers cannot simply jump back into their usual exercise routine; it should be slow and, preferably, under the watchful eye of a professional. Many clinics offer mums and bubs Pilates classes allowing mothers to perform suitable exercises while also allowing time to nurse and care for their babies.
- Baby massage
The use of baby massage oils and baby massage techniques is not something you can teach yourself, however if you do become trained in these techniques the benefits are numerous. Baby massage has been shown to decreases stresses that may be affecting your infant, leading to less stress for the mother and an easier time combating postnatal depression.
- Join a support group
As well as getting medical attention, there are many support groups available that can counsel mothers experiencing postnatal depression. These groups will have other mothers who are going through the same experience, and the meetings can be critical in minimising the effects of, and helping you get through, postnatal depression.