Motherhood is a miracle, but in the first few weeks after giving birth, many women will suffer from hormonal imbalances that can cause or exacerbate depression and anxiety. Feeling sad, empty, anxious or disconnected from your baby isn’t abnormal — many physicians say postpartum depression symptoms (PPD) lasts for the first 3-5 days after giving birth. If these postpartum depression symptoms last longer than two weeks however, it may be time to seek some help.
It’s important to know you’re not alone — Postpartum Depression symptoms are not uncommon. It’s estimated that one in nine mothers will face Postpartum Depression symptoms or increased anxiety after delivery. Postpartum Depression symptoms include moodiness, feeling overwhelmed, crying a lot, thoughts of hurting yourself or the baby, not having interest in the baby or feeling connected to it, having no energy, eating too much or too little, abnormal sleep patterns, memory issues, feeling worthless or guilty, and withdrawing from friends and family.
It’s a particularly worrisome condition for those mothers delivering during the Covid-19 pandemic as safety measures are keeping loved ones further away than we’d like and seeking medical care is more complicated than before. Even quarantine restrictions make having a helper less feasible, meaning single parents can really suffer. Not having a strong social circle can certainly be a risk factor for new mothers as well as having a history of depression. If you feel you’re susceptible to getting PPD or are currently going through it, here are five ways to cope during Covid-19.
1. Schedule a Telehealth Appointment
Talk therapy is a great option for those suffering from Postpartum Depression symptoms or anxiety. Being able to vocalize your thoughts and have someone listen and respond in a controlled manner can work wonders. Therapy can provide coping mechanisms for you to try as well. Because we’re in a pandemic, it might be best to schedule a telehealth appointment with a therapist and do virtual consultations. If you don’t have a therapist already, your primary doctor, OB/GYN, or insurance company may be able to recommend one.
2. Join a Virtual ‘New Mothers’ Group
Knowing you’re not alone is crucial. Having a group of people who are also going through what you are can help you be objective and distance yourself from your anxieties. Making new friends or hearing their specific coping strategies may also help you in navigating your own challenges, particularly since it’s sometimes difficult to open up to our partners or families.
3. Speak to your Partner
If you can, try opening up to your partner about how you’re feeling. Remember, the why isn’t as important as the what. If your partner understands what triggers you or how you like to deal with things when feeling overwhelmed or upset, they may be able to do little things to help — for example, maybe they can take the baby for an hour every day so you can fit in some ‘me-time’.
4. Try Medication
If you feel that talk therapy isn’t enough, consider trying a medication for your depression or anxiety. There are plenty of medications that are safe for new mothers, especially when breastfeeding, as research shows it doesn’t pass through breast milk. Make sure your provider knows that you are breastfeeding so that they can make sure your medications won’t pose a risk to your child.
5. Make Some Lifestyle Changes
Making some lifestyle changes may also help in dealing with Postpartum Depression symptoms. For example, taking 20 minutes every day to yourself to practice meditation can greatly calm your nerves and bring about internal peace. If you don’t want to meditate, try some light yoga or exercise to get back in touch with your body and feel the mind-body connection. You can also try incorporating your baby into a new routine like taking it for a daily afternoon walk.
Regardless of how you choose to deal with your Postpartum Depression symptoms, know that you have plenty of options and coping mechanisms to try. Feeling hopeless can be one of the greatest challenges with Postpartum Depression symptoms so recognizing that you’re not alone and that there are resources out there for you can be a tremendous calming factor.