By Elizabeth Herman | Posted: August 21, 2019
Postpartum depression occurs in 1 out of 7 new moms. Because of the great biological, emotional, financial, and social changes that new mothers go through, feelings of anxiety and emptiness are common. If you treat yourself well, these feelings can be short-lived and you can make the transition into joyful parenting much more easily and quickly.
When I had my first child, I was living thousands of miles away from my family in Seoul, South Korea. During pregnancy, I developed an aversion to garlic and couldn’t sit in a local restaurant, so all my meals had to be prepared at home. Although my home birth was healthy and both the baby and I were fine, I was out of my element, to say the least.
But with patience and positive healing measures, I was able to overcome these feelings and grew to feel happy as a young mom. Sometimes, though, a mother can experience more than just a slight case of baby blues, and a prolonged period of postpartum depression can ensue.
Indications that you may have postpartum depression
Uncontrolled crying. If you find yourself bursting into tears frequently, it could be a sign of your changing hormones. But this should subside after a few weeks. Continuing to cry to the point where it disrupts your life can indicate a more serious problem.
Anxiety. Some mild worrying is natural when you are newly responsible for a dependent child, but it shouldn’t become out of hand. When you and the baby are safe and healthy at home, you really are safe and healthy!
Guilt. At some point, you’ll need to accept imperfections and forgive yourself for any mistakes you make as a parent. The truth is, all parents make mistakes, especially in the beginning.
Low interest in the baby. Even the most beautiful baby can bother you with waking up at night, needing food, or dirtying diapers at inopportune moments. Don’t expect yourself to feel like you’re in love with your child at every single moment of the day. However, if you notice yourself pulling away too much, this can be a sign of postpartum depression.
An extended period of low energy. After the intense physical exertion of pregnancy and labor, exhaustion is a normal side effect. If this low energy goes on for more than several weeks, however, you may need to take measures to heal beyond just resting.
Tips for moms feeling blue
Here are some suggestions if you continue feeling down after having a baby:
Take the baby outside for half an hour or more at least once a day. Babies love the fresh air and movement that come from taking walks outside.
Go outside by yourself for as long as possible at least once a day. Whether you realize it or not, your body and mind need the outdoors as much as your baby does. So when someone is there to be with the baby in place of you, enjoy the opportunity to walk around outside both with and without the child.
Dance and listen to music daily. No matter how you feel, you can intentionally celebrate your new life with music and dance, right in your own home! While both of you are awake, take frequent breaks from the endless work of changing diapers, feeding, and other household chores to play your favorite symphony or song, and sing along and dance in your home.
Use flexible scheduling to your advantage at work. Your career pursuits are important to both you and your family, so continue to engage in them with an eye toward more flexible scheduling. You can get small amounts of work done during the baby’s naps and while family members and friends are enjoying their new loved one.
Work from home whenever possible. Whenever you can, contribute to your workplace team from home. Online tasks and projects make this much more feasible than it once was.
Turn off the technology and go to bed early in the evening for adequate sleep. The evening before bed is crucial to your getting enough rest and overcoming the baby blues. Avoid screens as soon as possible before or after dinner, so you can relax and be prepared for a peaceful night’s sleep. A fatigued mother is more likely to be depressed and moody, transferring that energy to the child, so get at least 7 hours of sleep every night, consistently. If you need them, take naps when your child does during the day as well.
Meditate twice a day. A regular meditation practice is a good way to get additional rest during the daytime and to overcome the anxiety you may experience as a new mom. It will calm your nerves and make you connect with your inner self, helping you overcome guilt and other troublesome feelings as you adjust to a completely different lifestyle as a parent
Practice yoga asanas at least once a day. Yoga postures not only helped me during pregnancy, but afterwards as well. Relaxing to both the body and the mind, these mild exercises can prepare you for both meditation and sleep very effectively. They’re more than worth the time it takes to practice them, and at least half an hour a day when you’re a busy mom will make such a positive difference in your mood and in your life.
If you’re interested in meditation and yoga for help with pregnancy and prevention and healing of postpartum depression, you might want to check out the programs offered by the Art of Living Foundation. You can find Happiness Programs, Sahaj Samadhi Courses and Sri Sri Yoga Courses near you!
Congratulations and all the best on your adventures in parenting!
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Elizabeth Herman writes, offers writing support to clients, teaches, and volunteers for a better world. She has earned a Ph.D. in Rhetoric, Composition, and Literature.
