Signs you have postpartum depression and ways to help.
Postpartum depression is a mental health condition that affects 15% of birthing people and about the same amount of their non-birthing partners. This is different than the typical "baby blues" that most birthing people feel after giving birth. Postpartum depression can significantly impact a parent's ability to care for themselves and/ or their baby.
Understanding the signs of postpartum depression, the difference between depression and the baby blues, and knowing how to seek help are crucial steps in managing depression.
Let’s explore some signs and symptoms that might help you identify postpartum depression and discuss practical ways to get support.
Understanding the symptoms
Normal Postpartum Emotional Changes
It is normal to experience a range of emotions after giving birth. The “baby blues” is a natural response to the major life changes, sleep deprivation, and hormonal shifts that come with having a baby.
It is common and normal to experience the "baby blues," which can include feelings of sadness, anxiety, and mood swings. These feelings are typically mild and resolve on their own within two weeks after childbirth.
Postpartum Depression: When Emotional Changes Become a Clinical Concern
While the baby blues resolves in a couple of weeks and is mild, postpartum depression is more severe and long-lasting. It can cause intense feelings of sadness, hopelessness, mood swings, and a lack of interest in your baby or daily activities. These symptoms can interfere with your ability to function and may require outside support from a professional to manage it effectively.
Recognizing the Signs of Postpartum Depression
Persistent, intense sadness
Loss of Interest in Activities
Severe Fatigue and Sleep Disturbances
Mood swings (irritability, agitation, overwhelm)
Changes in Appetite and Weight
Difficulty bonding with the Baby
Persistent, Intense Sadness
While it's normal to feel sad occasionally, persistent and intense sadness that lasts for weeks or months can be a sign of postpartum depression. This sadness often feels overwhelming and usually comes along with feelings of hopelessness, guilt, shame, and despair.
Loss of Interest in Activities
When you are experiencing postpartum depression, you often lose interest in activities you once enjoyed. This can include hobbies, socializing, and even having an interest in caring for your baby. The lack of pleasure or interest in daily life, including parenting activities is a hallmark symptom of depression.
Severe Fatigue and Sleep Disturbances
Fatigue is a pretty common part of the postpartum period. When you are experiencing postpartum depression, this fatigue can be severe, and it is not relieved by getting more rest. Experiencing sleep disturbances, such as difficulty falling asleep, staying asleep, or sleeping too much, are also symptoms of postpartum depression. These sleep issues can heighten your exhaustion and make it even harder to cope with daily responsibilities.
Mood swings
Not many people associate mood swings or anger with depression, but they are very much connected. When we are experiencing depression, it can feel like we are at our limit, even with little irritants. When something little happens, it can feel overwhelming and send us into a state of irritability, frustration and anger.
Changes in Appetite and Weight
During the postpartum period, our bodies undergo many changes. With these changes come normal fluctuations in appetite and weight. When you are experiencing postpartum depression, these fluctuations might feel significant or uncontrollable. New parents who are experiencing this may lose their appetite and lose weight, and others eat more than usual and gain weight.
Difficulty Bonding with the Baby
One of the most difficult symptoms of postpartum depression and the most guilt and shame-producing is when you are having difficulty bonding with your baby. Most parents who are struggling with postpartum depression feel detached, uninterested, or even resentful towards their baby.
Ways to Get Help for Postpartum Depression
Seeking Support from Loved Ones
Reaching out to trusted friends, family members, or your partner is crucial in managing postpartum depression. We are not meant to parent in isolation and trying to do so only compounds the depression we are feeling. Talking openly about how you are feeling and what you are worried about lets you share the burden and lighten the load of shame and guilt. Asking for support can also lighten the physical load of baby care, household chores, or simply just not doing things alone. It's important to have a supportive network that understands your struggles and can offer encouragement and assistance.
Joining a Postpartum Support Group
A lot of parents don’t automatically have a support system around them and that is okay. It is important to start to build one for yourself. I know this can feel impossible when you are experiencing postpartum depression, and it is one of the things that helps the most! Postpartum support groups provide a safe and non-judgmental space to share experiences and receive support from other mothers facing the same challenges. If you think it would be impossible to get to a group in person, that is okay too! There are plenty of online groups to join into and just listen if that is all you can do in that moment. Connecting with others who understand your situation can reduce feelings of isolation and provide valuable insights and coping strategies.
Therapy: A Path to Healing
Talking to a therapist can be incredibly beneficial for managing postpartum depression. There are therapists that have training in maternal mental health and have a lot of experience and understanding around the unique challenges that happen postpartum. These trained therapists can offer evidence-based treatments like cognitive-behavioral therapy (CBT), Acceptance and commitment therapy (ACT) and other approaches that have been proven to be effective. Therapy provides a space where you can explore the root causes of your postpartum depression, learn coping mechanisms, help you build your support network, and get support from a non-biased professional.
Resources for Postpartum Depression
Postpartum Support International (PSI)
PSI is a valuable resource for new parents experiencing postpartum depression. They offer a wide range of online peer support groups, a helpline, and educational materials about postpartum mood and anxiety disorders. PSI can help you find local support and connect with professionals who specialize in postpartum mental health.
Local Birth Network
Birth networks often provide resources and referrals for postpartum support services, including midwives, doulas, lactation consultants, sleep consultants, therapists, and parenting coaches. These networks can connect you with local professionals who understand the challenges of postpartum depression and can offer targeted support and interventions. Many of these birth networks also provide resources for group support so that you can share your experiences with other parents in your same situation.
Therapist Directories (PSI, Psychology Today)
Directories like those on PSI and Psychology Today allow you to search for therapists specializing in postpartum depression. These platforms enable you to filter by location, insurance coverage, and treatment modalities and the therapists specialty. Each of the therapist profiles have a bio as well so you can see if they will be a good fit for you even before starting treatment.
Social Media (Facebook, Instagram, Peanut App)
Social media platforms can also be a source of support. Join groups or follow accounts dedicated to postpartum mental health to connect with other mothers, share experiences, and find support. Be mindful of what accounts you follow. Following accounts that only show the joys of parenting or postpartum are unrealistic and can be damaging. Follow accounts that share in the struggle! Accounts that show the ugly side of postpartum like the shame and guilt, feelings of frustration and overwhelm can be really helpful in not feeling like you are alone.
The Peanut app is another group tool to help build your support network. It is designed to help mothers connect with other local moms, as well as online support groups focused on specific postpartum issues.
Mental Health Mom Blogs/Weekly Newsletters
Blogs and newsletters focused on postpartum mental health can provide valuable tips, personal stories, and expert advice. Subscribing to these resources can keep you informed, connected and validated in your feelings. They can offer encouragement and practical strategies for managing postpartum depression. There are a wide variety of blogs for moms. Make sure to know who the author is and what their training is. If it is advice giving, make sure the author is qualified to be giving that advice. If you want to check out the blog or newsletter that I send out, just go check out my website. If it is just there to validate your feelings, make sure it is a parent who has lived experience.
Navigating postpartum depression can be really challenging, and you don't have to face it alone. By recognizing the signs, seeking support from loved ones, joining support groups, and engaging in professional resources, you can take steps towards getting the relief you are desperate for. Remember, reaching out for help is a sign of strength! With the right support, postpartum depression can be managed, allowing you to enjoy the little moments and laugh about the hard moments.
Related articles:
Supporting a mom who just had a baby.
How to survive sleep deprivation and thrive with your partner
Why you don’t need to stress about sleep in the 4th trimester.