Postpartum depression (PDD) affects approximately 1 in 7 women within the first year after childbirth. While PPD isn’t entirely preventable, taking proactive steps can significantly impact your postpartum experience. In this article, you will learn 5 effective measures to help reduce your risk of postpartum depression (PPD).
Begin Prevention During Pregnancy
Research shows that mothers who participate in prenatal education groups have a significantly lower risk of developing PPD. These groups provide valuable information about emotional changes during and after pregnancy while creating connections with other expecting mothers.
During pregnancy, it’s crucial to have open discussions with your healthcare provider about any history of mental health challenges, either personal or family related. This allows us to create tailored support plans early.
Your relationship with your partner also needs attention during this time. Have detailed conversations about expectations, division of responsibilities, and how you’ll handle nighttime
feeding. These discussions might feel premature, but they’re invaluable when you’re both sleep-deprived and adjusting to new roles.
Build Your Support System Early
Think of your support system as a safety net – the stronger it is, the better it will catch you when needed. Start by identifying key professional supports: your healthcare provider, pediatrician, and possibly a postpartum doula or lactation consultant. These professionals offer different types of prenatal care that can help you reduce the risk of postpartum depression.
Family and friends form another vital layer of support. You should designate primary support people who can help with specific tasks. This might include someone to help with meals, household chores, and childcare for older children.
Community connections can also provide invaluable support. You can join local parenting groups, online communities, and new mother meetups. These groups offer opportunities to share experiences with others in similar situations, which is important during those middle-of-the-night feeding sessions when you might feel alone.
Create a Realistic Postpartum Plan
A realistic plan focuses on ensuring you’re fed, rested, and supported. You can start by preparing freezer meals before delivery and setting up easy-access stations around your home with necessities for both you and your baby.
Your postpartum care plan should also include self-care, such as showering, getting some fresh air, and brief moments of quiet. You should work with your partner to create a schedule that allows both of you to meet basic needs and share baby care responsibilities.
Maintain Physical Wellness
Your physical health directly impacts your mental well-being. You should maintain good nutritional habits, such as having healthy, easy-to-eat meal options. Other practices can include keeping snacks and water near your usual feeding spots. Movement helps, focus on gentle activities like short walks or simple stretches when you feel ready.
Lastly, consider sleep strategies like taking shifts with your partner for nighttime feedings or accepting help so you can get some consecutive hours of rest.
Learn about some exercises for pregnant women.
Monitor Your Mental Health
It’s normal to feel overwhelmed and emotional in the first couple of weeks after birth. However, persistent feelings of sadness, anxiety, or disconnection from your baby deserve attention. Pay attention to changes in your sleep patterns (beyond normal newborn interruptions), appetite, and ability to concentrate.
You can keep a simple mood journal or use a mood-tracking app to monitor any changes and discuss them with your therapist or medical team. This can help you notice patterns and identify when you might need additional support.
Learn different strategies to help you manage anxiety
When to Reach Out to A Healthcare Provider
If you’re experiencing persistent sadness, anxiety, or thoughts of harming yourself or your baby, don’t wait to seek help. Treatment is highly effective and can include talk therapy, support groups, and, when necessary, medication that’s safe for breastfeeding mothers. Our healthcare center offers comprehensive support services, consultations, and emergency mental health services. Contact us
