6 ways to help lower your risk of developing postpartum depression
Feeling “low” after giving birth is natural and common. Approximately 80 percent of women experience the “baby blues” within the first few weeks of the postpartum period, and 20 percent experience postpartum depression (PPD), making it the most common pregnancy-related complication. Why do so many women struggle with their mental health after giving birth? First, research has found that women go through a rapid decrease in hormones (namely progesterone, estrogen and oxytocin) after giving birth which can significantly impact mood. In addition, certain factors increase one’s risk of developing PPD, such as birth complications, financial and/or relational stressors, lack of a strong support system, birth and infant health complications, bottle feeding, and a history of depression (Werner et al., 2015).
While some of these risk factors are out of our control, we may be able to mitigate others. Here are six things you can do during your pregnancy to help lower your risk of developing PPD:
Accept help. We live in an individualistic society which teaches us that seeking help is a sign of weakness. Yet, quite the opposite is true; admitting we need help takes strength, and accepting it may be what’s best for you and your baby. Think about the people in your life you can trust. Ask yourself; if they reached out to you for support, would you judge them? Of course not. People who love you are happy to be given the opportunity to support you. Before giving birth, reach out to these people and let them know that you may need their support. Whether it’s a weekly phone call to check in, dropping off home-cooked meals, or offering to watch the baby while you rest, a support system can make a huge difference when it comes to your mental health.
Plan how you will fill your days. The first few weeks after coming home with a new baby can feel like a blur, but eventually you will fall into a routine which can feel repetitive and maybe even lonely. During your pregnancy, come up with some ideas for how to fill your days once that time arrives. You may want to create a daily schedule for yourself, or write out a list of hobbies or projects you have been wanting to do and plan to do one daily. With so much of your time dedicated to fulfilling baby’s needs, it can be hard to prioritize yourself throughout the day. As you proactively create your list, make sure you’re focusing on things that you want to do.
Be your own advocate at your OBGYN appointments and at the hospital. Whether this is your first pregnancy or you’ve already given birth before, you have your own preferences, questions and concerns regarding delivery. Birth complications are one of the risk factors for developing PPD, and while some are unavoidable, the risk of others can be diminished when we advocate for ourselves. For instance, if you are concerned about vaginal tearing, you can request a perineal massage and hot compresses during delivery. Or, if you are concerned about your baby’s birth weight, you can advocate for additional ultrasounds. Don’t feel nervous to speak up for yourself and push for what you need, even if it is initially met with some resistance.
Utilize the “golden hour” for bonding. The first hour after the birth of your baby, also known as the “golden hour,” is an especially important time for the attachment process between you and your new baby. Skin-to-skin contact and breast-feeding during this time stabilizes your baby”s heart beat and breathing rates, regulates their body temperature, and supports their attachment to you. It also promotes your attachment to and bonding with your baby and reduces stress, both of which decrease your risk of developing PPD. Some hospitals recognize the importance of this time and minimize interference (outside of conducting necessary screenings like Apgar tests), while others whisk babies away and conduct the complete roster of screenings and tests immediately. Proactively ask your OB about your hospital's approach, and once you arrive at labor and delivery, ask if they can minimize screenings within the first hour so that you can do as much skin-to-skin as possible immediately after birth. If you or your baby requires medical attention and it is not possible to take advantage of the golden hour, don’t worry; there will be more opportunities for skin-to-skin contact and bonding, and your and your baby’s health are the top priorities (Bendefy, 2012).
Schedule a “preventative” session with a mental health counselor. With the baby blues and PPD being so common, it doesn’t hurt to cover your bases by proactively setting up a session with a mental health counselor to take place within the first few weeks after birth. Many mental health practices have a 24-hour cancellation policy, so if you decide that you don’t need it, you can always cancel. However, even if you’re not experiencing depression, you are likely adjusting to a lot of life changes and talking to someone could be beneficial. If getting out of the house feels like it may be daunting, look for a telehealth practice for convenience.
Give yourself grace. Societal expectations for new moms are often unrealistic and can set you up for failure. Reading blogs like this and educating yourself on the realities of the postpartum period can help you set more realistic expectations for yourself. Rather than conforming to the idea that you must feel happy at all times, realize that feeling down is natural. Not only are you dealing with significant life changes and operating on minimal sleep, but your body is going through hormonal changes. Be kind to yourself as your body heals, and give yourself the permission to feel a wide range of emotions.
If you are interested in setting up a preventative session or are currently experiencing PPD, the Counseling Corner has clinicians who are experienced in treating PPD and would be happy to work with you. You can connect with us via email, online form or at 804-372-3975. If you are experiencing PPD and you feel that you or your baby is in imminent danger, call 911 immediately.
References:
Bendefy, I. (Ed.). (2012). Baby day by day. DK.
Werner, E., Miller, M., Osborne, L. M., Kuzava, S., & Monk, C. (2015). Preventing postpartum depression: review and recommendations. Archives of women's mental health, 18(1), 41–60. https://doi.org/10.1007/s00737-014-0475-y