How to Deal with Postpartum Depression

Postpartum depression is a serious mental health condition that affects thousands of new parents around the world. Sadly, most patients never talk about it due to the extreme feelings of guilt and shame they're experiencing, so they spend months or even years suffering in silence. Here's everything you need to know about postpartum depression.

They say that childbirth is one of the most blissful times in a woman's life, and for some women, it truly is. However, if you've just had a beautiful, healthy baby and still don't feel as overjoyed as others claim you should be, don't be quick to blame yourself. Having a child can be an overwhelming experience that you may need some time to adjust to, or you may be one of the thousands of new parents out there suffering from postpartum depression.

What Is Postpartum Depression?

As its name suggests, postpartum or postnatal depression is a subtype of depression that is triggered by childbirth. It can happen anywhere from a few months before to several months after having a baby, and it can last from a few weeks up to many months. Contrary to popular belief, postpartum depression is a rather common condition among men experiencing some symptoms of depression after their baby is born.

While there is no single cause for postpartum depression, psychiatrists believe that it's the result of a combination of things, none of which is in your control. On top of their list of factors are the abrupt changes in female hormone levels in your body, the intense rollercoaster of emotions that you experience as a new parent, and the drastic changes in your sleeping and eating habits. Some mental health issues like recurring depressive episodes, bipolar disorder, or schizophrenia increase your risk of developing postpartum depression. If you're suffering from a mental health condition, you should work closely with your doctor to overcome this particularly challenging period of time.

In paternal postpartum depression, the male equivalent of PPD, acute stress, and a disrupted daily routine definitely play a part, but many fathers also suffer by proxy. This means that men whose spouses experience depression after having given birth may develop the condition themselves after some time. Watching their significant other suffer while being unable to help her can be devastating for new fathers who, at the same time, have to deal with the day-to-day reality of caring for a tiny baby. That's why both men and women need all the support they can get during the first few months of parenthood.

What Does Postpartum Depression Look Like?

Most people associate PPD with neglectful parents who refuse to take care of their children, but that's only the tip of the iceberg. In reality, postpartum depression can be a lot more subtle. At first, you may feel tired or irritable. You haven't been sleeping much ever since your new baby got home. As you struggle to figure out parenting and adjust to your baby's schedule, your own needs inevitably take the back seat. You forget to take showers or have proper meals, let alone rest or do the things you used to love. Your entire life is now on autopilot, and it revolves around feeding, comforting, and putting your little one to sleep. Most of all, your mind never seems to stop racing.

You can't help but worry all the time. Your concerns might include questions like, what if you weren't cut out to be a parent in the first place? What if your child grows to hate you? What if your life never improves? As you slide deeper and deeper into depression, you may start feeling resentful towards your baby. After all, you've sacrificed everything, and you're still not feeling that all-powerful parent-child bond that everyone's talking about. All you can think of is how you wish she would stop crying for just one moment.

Of course, your loved ones must never know that you feel that way. You'd be mortified if they ever found out that you're an unworthy parent or, worse yet, that you don't love your own child! Plus, you're already feeling guilty enough for having those thoughts. The last thing you need
right now is your family trying to lecture you on how lucky you are to have that baby or worrying about your mental health. You eventually decide that you're better off keeping your struggles to yourself and trying to look as "normal" as possible.

How Can You Deal with Postpartum Depression?

1. Exercise when you can. Researchers explain that exercise may have an antidepressant effect on women with PPD. 

2. Maintain a healthy diet. Healthy eating alone won't cure PPD. Still, getting into the habit of eating nutritious foods can help you feel better and give your body the nutrients you need. 

3. Create time for yourself. You may find it helpful to schedule some dedicated "me time" once a week. 

4. Make time to rest. In the early days, your baby likely isn't sleeping through the night. You may find it helpful to take naps or go to bed early. If you're breastfeeding, consider pumping a bottle so your partner can take care of an overnight feeding or two. 

5. Focus on fish oils. Now is also a good time to beef up your intake of omega-3 fatty acids, like DHA. 

6. Examine your breastfeeding. A 2012 study suggests that breastfeeding may reduce your risk of developing PPD. This supposed protection may extend all the way to the fourth month after delivery. If nursing is something you enjoy, keep at it. 

7. Resist isolation. Talking about your feelings with others can help shift your mood. Try your best to get out or at least chat with other adults and moms for support.