What can we do about postnatal depression

A shorter or longer spell of low mood after birth can affect 50 to 85 percent of women. In this time, a new mum may feel mood changes she has never experienced before. In most cases it only takes a few days from the happy and, truth be told, very exhausting postnatal period.

If it lasts longer, or gets worse, know this: there is a way out. The physical and emotional ordeal that affects nearly 10 percent of mothers is now receiving growing attention and, with the right support and treatment, can be addressed.

“I should feel happy...” Why does the baby blues exist

In the days after birth, it is common for a mum to feel more out of sorts than usual. She may even think it is odd, because surely she should be floating on air like the rest of the family. Yet she does not recognise herself.

There is no need for major worry, this is simply the baby blues. It is very common, because the increased responsibility, worry, lack of sleep, feeding or breastfeeding difficulties and hormonal changes all take a toll physically and mentally.

If you are going through this, do not think of depression straight away, because it is very likely you are experiencing this few days of low mood.

When should we take the symptoms seriously 

Both mum and family members may notice warning signs that should not be ignored. This requires everyone to be attentive and open with one another and able to recognise signs of depression.

What might mum feel in this situation?
She experiences her days as joyless, finds baby care tasks hard to engage with, seems uninterested in conversations directed at her, and appears tired. She may feel anxiety, guilt, and struggle with low self esteem.

The family may also notice something is not right if mum’s negative thinking, narrowed focus and worries drag on. You may hear things like “I am not a good mum” or “I feel so guilty”. It can be seen that she finds it hard to care for her baby and has few resources to do so.

What are the most common signs 

You can encounter symptoms similar to classic depression, but with baby care specific areas added.

If the following long standing symptoms are present, postnatal depression may be the cause:

• Fears and anxiety related to motherhood

• Lack of joy

• Lack of interest, feeling empty

• Tiredness, sleep problems

• Feelings of guilt or shame

• Excessive worry about the baby

• Fear of losing control

• Feeling unable to act independently

• Narrowed thinking

• Feeling vulnerable

How can you set off towards recovery 

There are several ways forward, and it can help if more than one of these supports the mum who needs it.

Psychological counselling 

One difficulty in depression is a tendency towards passivity and a sense of helplessness. In sessions with a psychologist, mum meets an outside observer who is also a skilled professional, in a shared, safe space where she can open up and put her feelings into words. The goal is to get past the blocks. The psychologist treats the client’s problems with great understanding and helps find person specific solutions and process earlier experiences.

If this type of consultation is not enough, it may be necessary to go deeper.

Psychotherapy 

Therapy is more complex than counselling and aims for deeper inner change to map and solve problems, which can provide greater self knowledge and new skills.

Support from the family 

Accept helping hands. This can be very important, even if it is not enough on its own. You do need enough rest to recover. How lovely a recharging afternoon nap can feel for a sleep deprived mum while someone else looks after the baby.

Understanding, attentive behaviour from the close family, even teaming up in the background, can offer a safe anchor. Not only for mum, but for her family too, because this situation is hard for them as well. If the problem is not minimised, and a little support team pulls together behind the scenes, a great deal can be done for mum and for everyone else.

We also know that not every new mum has supportive relatives today. In that case, other support is needed and the key is: seek it, do not stay alone. You have a good chance of finding helping hands. Look for a community that understands this situation.

Supportive community 

A women’s community can bring emotional strength and realisations, showing a mum that others are in similar situations. Sharing experiences and ideas, and a supportive atmosphere, can refill her with energy. Encouragement and praise can come from here too, which help emotional recovery.

Me time - in the way mum likes it 

Everyone has activities that truly recharge and bring joy: hobbies, sport, social meet ups, creating, listening to music, dancing. Do not feel guilty about making time for this. In fact, when you invest some energy in yourself, your baby feels that energy too.

Sleep 

If baby sleeps better during the day, lie down then. The point is to have relaxation time; this matters for the nervous system to function well. Notice what helps your little one sleep better and try to provide it. Comfortable clothing is very important here. We can help with soft, natural, non irritating babywear.

Nutrients against postnatal depression 

Omega 3 fatty acids are needed for the nervous system. The DHA in them has a positive effect on dopamine in the brain, a neurotransmitter responsible for feelings of pleasure and reward. DHA levels are continuously depleted from mum’s body during pregnancy and breastfeeding and passed to baby. Supplementing can bring good results.

Ashwagandha can help reduce signs of anxiety, depressive symptoms and fatigue.

A lack of folate can also lead to depression. Taking it can increase serotonin and dopamine levels in the body.

Why is it important to seek help as soon as possible 

Caring for a baby demands huge strength. Humanity has always largely worked on the basis that new mums had a supportive network. If a mum is completely alone, it can be an unusually heavy burden. In depression it is especially true that it is not only okay to ask for help, it is necessary.

If mum stays in this state too long, it can take over. Postnatal depression can fundamentally threaten early mother baby bonding, and it also affects family life and the relationship. It is therefore important to start therapeutic help as soon as possible. Isolation does not help. Dad may also feel helpless when he sees his partner suffering.

Are there things that can predispose someone to postnatal depression 

Yes, there are factors that may increase risk:

• Complications during birth

• Lack of sleep

• Low self esteem

• Previous depression

• Relationship difficulties

• Feeling unsupported

• Relatives with depression

• The birth was not planned or not wanted

It is not helpful to predict trouble or fear postnatal low mood in advance, even if there has been a similar experience in the family. It does not have to happen again.
If it does, there is effective help to get out of a tough state. The strongest motivation can come from family and baby.

Positive thinking, relaxation and good relationships can steer the mind in a very good direction.

The main thing is: start the journey.

Sources:

NHS — Postnatal depression overview

Tommy’s — Postnatal depression