You Are Not Alone: Postpartum Depression and Anxiety
After my second son was born, I started to think something was wrong with me because I could not turn off my racing thoughts, worry, and fears of not being a good mom. Through reaching out for help, I realized that I was struggling with postpartum depression and anxiety. I was under the misconception that women with postpartum only struggled with depression, which is called PPD. Research assured me that “I was not alone”, as 1 in every 5 to 7 women struggle with a form of perinatal or postpartum depression and anxiety. ↓
What is Perinatal or Postpartum Mood and Anxiety Disorder
Postpartum Depression (PPD) is now called Perinatal or Postpartum Mood and Anxiety Disorder (PMAD).
Baby Blues is a term which describes ups and downs in moods, tearfulness, exhaustion, and hormone shifts. This can last about 2 weeks.
PMAD Symptoms can appear any time during pregnancy and the first 12 months after childbirth.
PMAD is several types of mental illnesses: Depression, Anxiety, Obsessive Compulsive Disorder (OCD), Postpartum Post Traumatic Stress Disorder, Bipolar Mood Disorder, and/ or Postpartum Psychosis.
Some common symptoms of PMAD can be sadness you can’t shake, loss of joy or interest in things you enjoy, a lot of thoughts of guilt and shame (depression), racing thoughts, inability to sleep, constant worries, easily irritable and angry (anxiety)
Repetitive irrational thoughts of wanting to control by doing certain behaviors (OCD), and/or experiencing dark thoughts causing hallucinations (Psychosis).
PMAD is the most untreated mental illness for women and yet the most treatable mental illness. With proper help, you can prevent worsening of the symptoms and a quicker recovery.
PMAD is the most untreated mental illness for women and yet the most treatable mental illness.
There are usually several factors that contribute to PMAD, but are not limited to this list:
Genetic disposition, history of mental illness
Physical problems or limitations that make it difficult to hold or feed the baby
High stress times such as a move, change in job, or financial strains
COVID has also played a role in PMAD such as change in birth plans, not being able to have visitors to meet your new baby, and sickness
Undealt with trauma which can be triggered by the birth of the baby
Intense grief over the loss of an experience or loved one
Difficult relationship with a family member or father of the baby
Change and transitions; a recent move, job transition, separation or divorce
Lack of boundaries and overcommitment: overextending yourself and your family by spreading yourself too thin and not taking care of yourself
Change in hormones, lack of consistent sleep, unmet expectations around your birth and/or baby, feeding the baby, or a difficult baby
It takes strength to admit something is off and that you may need help
Recommended Treatment for an individual experiencing PMAD
Social support: connect with your spouse/partner and loved ones. Be honest with them and let them know of your struggles. You do not have to be alone in this.
Sleep: try to get as much sleep as you can with a new baby. Nap while baby naps. Try to get at least a 3 hour block of sleep, if possible.
Nutrition: try to eat 3 meals a day. Eat high protein snacks and drink lots of water.
Movement: once your physician releases you to exercise, try to get some movement. Going for a walk, walking up and down your stairs, or doing an online postpartum workout are good options.
Time to yourself: try to take 20-30 minutes a day of your own time. You can take a long shower/bath, go for a walk, read in your room by yourself, journal, quiet time, or listen to music. Do something that breathes life into you
Set realistic expectations for yourself and your family while giving yourself a lot of grace.
Accept help from others when offered and ask for help when you need it.
If your symptoms are more persistent and debilitating, reach out for professional help. Seek individual therapy with a Licensed Professional Counselor. Look at different support groups in your area or ask your provider about medicines, if needed.
If you do not feel safe, let a loved one know, call 911 and/or go to your local emergency room.
Accept help from others when offered and ask for help when you need it.
Supporting a loved one who is struggling with PMAD
Listen to them and thank them for sharing.
Let them know they are not alone and that you are there for them. You do not have to have all the answers.
Check in with them even when they do not respond. Ask them how they are feeling.
Reach out to them on a regular basis, such as a text, to let them know you are thinking of them, care for them, and offer help.
Help organize a support team: set up a meal plan or a time for people to help with their childcare needs, so they can go to counseling, or have some alone/rest time for themselves.
Encourage them to get professional help if their symptoms are debilitating or you are worried about their safety.
As a loved one, you can also get help to know how better to support them and take care of yourself while you are walking alongside them.
Additional Resources:
Post Partum Support International: www.postpartum.net
Postpartum Stress Center: https://www.postpartumstress.com/perinatal-mood-and-anxiety-disorders
Postpartum Pact for Loved Ones: https://postpartumny.org/wp-content/uploads/2015/04/PostpartumPactff.pdf
By Amanda Banks LPC