7 Ways to Overcome Postpartum Depression
If you are a new mom struggling with symptoms of postpartum depression, you are not alone.
In fact, you are far from alone. Studies show about a general range of 10-20% of moms globally suffer from postpartum depression.
I also struggled with postpartum depression and anxiety after giving birth to my son. There are so many different factors that can contribute to postpartum depression, ranging from chemical and hormonal to environmental. Usually it is a combination of a few things.
For me, I was a first time mom, with no close friends having children at the time.
I had no family around, being a military family living across the country, and my physical recovery was slowed due to a number of things.
I struggled with anxiety a little in school as a teenager, but I did not realize how amplified it would become after having babies.
I felt detached from my son, so lonely, and just sad. I would start to panic every time my husband left for work when he went back to work after I had our son.
Every little chore felt like a mountain to climb. There were days I was so depressed I physically could not look after our son on my own, and my husband had to call into work.
I felt like my family would be better if I left. Not necessarily to the point of wanting to die, but I wonder if I would have gotten there if I had not taken action.
It took me way too long, about a year and a half, to get help. I finally went to my doctor and she diagnosed me with postpartum depression and postpartum anxiety.
She offered me medication, but I personally wanted to try some other steps before getting there. I eventually did add medication to my already changing habits, and I am glad I did after building the healthy habits first that I wanted to implement before depending on medication.
However, talk with your doctor about which steps are best to take for you personally!
I am not on medication any more, but I have maintained doing these next few things, even after adding another child and now being almost four years postpartum from having her.
If any of this resonates with you and you would like try and combat your postpartum depression or anxiety, try these tips!
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Get Outside
The sun is a natural form of Vitamin D, a vitamin we are all lacking our daily dose of.
No one gets outside as much as they used to unfortunately, especially in cold weather. However, even just stepping outside for a few minutes a day makes a huge difference.
Either way, it is super important to even just leave your house every day. Getting ready and going to the grocery store, to pick up the mail, to the library, or even just out for a drive to get a coffee can change your mood entirely.
You get a change of scenery, a boost of adrenaline, and you get to see other people and maybe exchange a hello, outside of your own four walls.
Sometimes it gives your day a little more purpose when you make a plan and have somewhere to go.
The days you don’t feel like it are the most important days to get out of the house.
Eat Well
This goes without saying, but I am going to say it anyway.
The food we eat makes a huge difference in how we feel, more than people realize. We simply do not eat as well as we used to as a society, and there is so much junk packed into the packaged foods we eat today.
I am not saying you have to start a vegetable garden and an animal farm, and raise all your own food.
But, snacking on an apple instead of a cookie, or a sandwich with some protein and lettuce instead of your toddler’s half eaten granola bar for lunch, can help you feel more energized.
I love to prioritize a decent breakfast of protein, healthy fats and some fruit. This can look as simple as two hard boiled eggs, a handful of grapes and maybe a piece of toast to round it out.
Even if the rest of my day of eating does not look quite as nutritious, starting my day like this keeps me energized for a long time.
Plus, it sets me up with the right intentions and I am more likely to eat well the rest of the day if I start my day well.
Take Vitamins
People really underestimate the importance of taking your vitamins.
Our food does not have the amount of vitamins that it used to, and unfortunately we are often in the habit of eating many packaged foods that just don’t have the nutritional value we need.
That is where vitamins can be great for helping you get what you lack.
When you have postpartum depression, some important ones to take would be a good prenatal or a good multivitamin.
Specifically, some good vitamins to take that can help are Omega-3s, a good B-complex, Vitamin D, Iron, and Zinc.
Socialize
Even when you do not feel like it, get in touch with your friends, go out to playgroups, have a random conversation with your neighbor, or call or visit family if possible.
We are social creatures, whether we like it or not. And odds are, you are not the only one you know that has gone through what you are going through.
Whether you talk about how you are feeling, or just have a lighthearted conversation, it will make a world of difference in how you are feeling.
Positive social interactions actually trigger the ‘happy hormones’ in our brains, oxytocin and dopamine. This in turn, releases stress – which we all feel daily as mothers.
You may find the support you are looking for, you may feel a sense of belonging talking with other moms, and you will most likely feel validated.
Whoever you talk to, get out and socialize!
Exercise
The most important thing when it comes to exercise is to pick something you can stay consistent with.
It is also important to remember that it does not have to be an hour long training session in the gym. 15-20 minutes of physical movement is way more effective than you think.
Whether it is walking, running, yoga, Pilates or weight training, keep it simple.
Twenty minute YouTube videos are my absolute favorite, because I do not have to leave my house.
If you love to walk, I suggest getting a cheap walking pad for those days that walking outside is not possible.
This walking pad has helped me stay super consistent with my exercise. I love to walk because it does not take much brain power or concentration.
However, I live somewhere where it gets pretty cold in the winter, and there are days I do not want to bundle up my toddler and take her with me. This way, she plays around me or watches a show while I walk.
Even just a good stretch session can get your blood and endorphins flowing enough to change your day around.
Guided Meditation and Prayer
I am a Christian and The Lord really helped me through my postpartum depression. Once I started to lean on Him more, it was easier to have the motivation to do the things that helped me.
There are so many quick guided meditation and guided prayers on Spotify or Apple Music.
Definitely take the time to find some you like and then save them to a playlist, so you can go back to them over and over again.
Eventually you may even memorize them, and you won’t have to pull out your phone.
Even if you do, it is so helpful to have the guide and have someone else say the words for you so you do not have to think too hard. You just have to listen.
I find them so helpful for calming down my nervous system when I feel myself panicking or feeling overly anxious.
Give it a try! And don’t forget to pray. God is there to help, all you have to do is ask.
Give Yourself Grace
Not every day will be perfect. No matter what the things are that you want to get done, or that you want to stick to with your children, sometimes it is okay to let it go.
Sometimes the kids will have more screen time. And that’s okay.
Sometimes you and the kids won’t eat the best. And that’s okay.
Sometimes you may feel down, you may lose it with your kids, you may not feel like doing activities and fun stuff with them every day. And that’s okay.
What is important is that your kids have a mom who loves her kids, fills her cup, and shows up when it matters.
What matters is that your kids are fed and loved.
Your kids deserve a mom who is not too hard on herself when she falters, and a mom who will get back up on the horse and keep pushing forward, even if it is after a good cry.
You are an amazing mom! You are doing way better than you think. And I promise, your kids will remember the good stuff way more than they will remember one bad moment.
You are stronger than you believe, so give yourself some grace mama.
