10 Ways to Overcome Postnatal Depression

The birth of a baby is one of the most beautiful feelings in the world for parents. And, no parent will deny this truth. However, baby blues or postnatal depression may ruin this feeling. It may make you feel trapped and slowly losing control over the life. This condition may also arouse thoughts of escape and self-harm. Let’s learn more about 10 ways to overcome postnatal depression in detail. And how can one overcome this condition?

What Is Postnatal Depression?

Approximately 600,000 new mothers suffer through this condition in the first year. Postnatal depression, also known as postpartum depression, occurs soon after giving birth. It is the condition of sadness or despair that usually prevent the mother from caring for themselves and the baby. The signs may also include trouble bonding with the baby, mood swings, and difficulty thinking or making decisions.Usually, this condition develops within 4-6 weeks after giving birth. However, sometimes, the symptoms can take several months to appear. Therefore, the most effective way to diagnose PND is by visiting a doctor.Doctors can evaluate the signs and devise the best treatment plan. Besides, here are ten ways to overcome postnatal depression.

1. Identify the Signs – First Things First

If you’ve been experiencing overwhelming moments after baby’s birth, it’s natural. However, if the sudden outbreaks and feeling of guilt or irritability persist, you should not ignore the signs.

Moreover, if these feelings develop and you find it hard to bond with your baby, you might be suffering from PND. In that case, consult a doctor. The earlier the diagnosis, the easier it is to cure.

2. Don’t Be Hard on Yourself

Understand you are going through a problem. Do not push yourself into thinking; it is fine. Sometimes, new moms tend to think they might not be able to take care of their baby but still carry on with the routine. As a result, when they fail, the feeling of guilt takes over them leading to stress and anxiousness.

At this moment, all you need to do is calm down and relax. Take care of yourself and do not feel offended when someone offers help.

3. Consider Therapy

If your condition is severe and it’s impossible for you to handle it on your own, seek help in the form of therapy. Different types of therapies can help in overcoming this condition, including:

• Cognitive Behavioral Therapy (CBT) – Unrealistic and unhelpful thoughts lead to negative behavior.

Cognitive Behavioural Therapy works by guiding a person and helping them change their thoughts (cognition) from negative to more positive and constructive.

For instance, if you believe you will become a supermom in a day, you’re casting trouble for yourself. CBT, in such a case, might suggest thinking about every mistake and a possible solution aimed to make you a better mom.

• Interpersonal therapy – This therapy involves talking to a therapist about the problems you’re facing.

Interpersonal Therapy analyzes the connection between one’s relationships and depression. It focuses on identifying problems in your personal relationships and how they might relate to your feelings of depression.

For instance, sometimes a long resentment or incidence from the past may affect present relationships. Being vocal about the problem and expressing the worries will release the tension. The therapy will further prompt the person to keep realistic expectations and the therapist will suggest methods to develop a social support network.

4. Avoid Isolation

When there is no one around and you’re alone with the baby, your mood might suddenly change. You may feel sad and alone. Avoid these types of situations.

As per an article, being around people and indulging in face-to-face conversations can lift one’s mood and lower the levels of depression. It eliminates negativity and distracts oneself from it. Therefore, it is highly advisable to avoid being alone when suffering from PND.

5. Pamper Yourself

When you are suffering from postnatal depression, you might experience distress and sadness for no apparent reason. You might even end up questioning yourself; ‘where’s the old you?’

At that point of time, you need to have a look in the mirror. You need self-care, a day all to yourself. To avoid reaching this point, be regular to the activities or hobbies that inspire you. Find time to go to spa or beauty clinic or order your favorite meal. Pamper yourself.

6. Understand the Change

With time, you need to brace the fact that things have changed…for good! At times, your morning shower may not happen until noon. Or you might not be able to get quality free time for yourself. Sometimes, you may not be able to understand the reason of your baby’s weeping. It is fine, it happens.

All you need to do – Go with the flow. The change might be unsettling at first, but you will get used to it, and come out happy. Rather than panicking about how chaotic your life is, try to find ways (also seek help) of making yourself and the baby happy.

7. Seek Help From Partner

There’s nothing better and effective than sharing your doubts, fears, and questions with your partner. As both of you are going through the same tunnel, they might understand your concerns clearly.

Having a conversation with your partner can minimize the level of anxiety to zero level. Moreover, you will feel supported and safe expressing your feelings to them.

8. Synchronize With the Baby

Resist being a superwoman for a while. When the baby is asleep, you too should take rest. Take care of yourself. Sometimes, the irregular pattern in sleeping also alleviates the level of depression. Therefore, make the most of this time, relax and enjoy.

If you’re on maternity leave, do not stress about the work waiting for you. Be in the moment and keep the stress at bay.

9. Talk to Other Mums with PND

Moms of newborns spend most of their time taking care of the baby. Often, there’s hardly any time for them to socialize which may result in feeling isolated and depressed.

To overcome this problem, try going out. Join groups for new moms or take your child to play-dates. This will offer you a chance to interact with other ladies dealing with the similar issues. They can also suggest you ways to overcome postnatal depression.

10. Avoid Procrastination

When you’re suffering from PND, completing routine work and daily chores could be a task itself. The normal activities may seem impossible to complete. This might escalate a feeling of helplessness and weakness in you.

Therefore, try working on this issue. Every time you complete a chore, you will experience a sense of achievement. Remind yourself every day that ‘You can do this. You’ve got this.’ Ask your partner, a friend, or a close relative to help you with the tasks.

We understand PND is a difficult condition for new mothers to deal with. A little negligence can lead to bigger problems. However, if proper treatment and care are given, this problem can be easily treated.