You’ve just given birth to your baby and are officially in the postpartum period. This time can look and feel different for everyone, but you may be experiencing a mix of emotions that can leave you feeling a little unlike yourself.
Although bringing a new life into the world can be a time of celebration, it can also come with unexpected physical and emotional challenges that can make you feel isolated. Don’t worry mama, you’re not alone! Let’s get into how you can navigate this postpartum period with confidence.
The three stages of postpartum
Postpartum or postnatal refers to the period after you’ve given birth. This usually means the first 6 to 8 weeks after delivery or until your body returns to its pre-pregnancy state. But the symptoms and changes that your body goes through during the postpartum period can last a lot longer than 8 weeks.
Experts divide the postpartum period into 3 main stages:
- Acute phase (0-6 hours postpartum): The first few hours after childbirth can be a lot to take in, as your body begins to recover from labour. Physical symptoms like cramps, vaginal bleeding, and hormonal shifts are common. Many mothers may experience brain fog and mood changes as they process childbirth.
- Sub-acute phase (6 hours to 6 weeks postpartum): This stage involves continued physical recovery, including healing from any perineal tears or C-sections. Hormonal fluctuations can lead to mood swings, anxiety, and fatigue.
- Delayed phase (6 weeks to 6 months postpartum): Changes during this stage tend to be more gradual and mainly centre around your muscles and tissues returning to their pre-pregnancy state. Emotional and mental health challenges such as postpartum anxiety or depression may become more prominent as the initial excitement wears off, and the day-to-day reality of caring for a newborn sets in.
What are some common postpartum mental health conditions?
Baby blues
Up to 80% of new moms experience the baby blues in the days following childbirth. This condition is characterized by mood swings, sadness, irritability, and feelings of overwhelm. These symptoms typically peak around the 4th or 5th day postpartum and resolve within two weeks. While the baby blues can be distressing, they are generally short-lived and manageable with plenty of rest and support.
Postpartum anxiety
Postpartum anxiety affects about 11% to 21% of new mothers and is marked by excessive worry, racing thoughts, and an inability to relax. This can look like:
- Staying awake at night, fearing something will happen to your baby
- Feeling overwhelmed by irrational fears
- Experiencing heart palpitations, nausea, or difficulty breathing
- Having disrupted sleep
Postpartum anxiety can often be confused with anxious thoughts, but it’s not the same. For someone experiencing anxious thoughts, it may sound like “My baby seems to be crying a lot today, I’m feeling worried.” On the other hand, postpartum anxiety may be something like “I haven’t slept since I brought my newborn home because I need to watch them 24/7.”
Postpartum depression
Postpartum depression may be mistaken for baby blues at first, but the symptoms tend to be more severe and last longer, affecting around 1 in 7 new parents. It can affect those who have given birth as well as surrogates and adoptive parents, too. This type of depression can occur any time within the first year after childbirth and is characterized by:
- Persistent sadness or severe mood swings
- Difficulty bonding with the baby
- Withdrawal from family and friends
- Thoughts of harming yourself or your baby
- Fear that you’re not a good parent
If you or someone you know is experiencing any one of these conditions, reach out to a trusted healthcare professional to help support you.
How can you support your mental health?
Build a support network
Your support network is an invaluable resource during the postpartum period. Isolation can exacerbate feelings of anxiety and depression. That’s why it’s essential to stay connected with those who can offer support and understanding.
This network can include your partner, family, friends, and any healthcare professionals. It’s important to have people you can talk to about your feelings and experiences, whether it’s through in-person conversations or online support groups. Connecting with other new moms who understand what you’re going through can be all the more comforting and provide you with practical advice. A great place to start can be joining social groups online or at community centres nearby. While baby activity classes don’t usually start until around 3 months of age, they can also help connect you to new moms.
Daily practices
Supporting your mental health can seem like a daunting task, especially when you don’t know where to start. And with a newborn to care for, prioritizing some “me time” can feel just downright impossible. Here are a few tips that you can try to incorporate throughout your day:
- Choose the next best thing to sleep: We’ve all heard someone say, “you sleep when baby sleeps.” But the reality is, that strategy may not always work. During moments when sleep is not an option, try a calming meditation session. Take your baby’s rocker into the bathroom with you and have a relaxing bath with your little one right next to you.
- Get your body moving in any way you can: Gentle movements like walking or yoga can boost your mood and help you regain your physical strength. Strap your kiddo on to you with a carrier for your daily walks. This not only checks off some quality bonding time, but lifting your baby can be a great addition to your exercise routine!
- Think outside the box to take time for yourself: While this may be easier said than done, it’s still important to give yourself a well-deserved break when possible. Does your neighbour want to hold your baby? Give yourself 5 minutes to take a walk close by. Want to have a mid-afternoon TV session? Put your baby down on a blanket where you can keep an eye on them, turn on your favourite show and enjoy from the couch. Looking to squeeze in some “me time”? Shower when your partner gets home. This way, you can have some time just for yourself without worrying about your baby.
Nutritional support
Diets rich in minimally processed, naturally grown foods are always your body’s strongest helpers! This is especially true during this time because they can help lower the risk of depression and may protect against mood disorders. You’ll want a diet rich in:
- Zinc, vitamins D & E, and the B vitamins
- Protein from foods like lean meats, legumes, fish
- Fibre from fruits and veggies
- Iron from foods like legumes, red meat, dark leafy greens
- Calcium from foods like cheese, yogurt, milk
- Folate from foods like legumes, leafy greens, citrus fruits
- Omega-3 fatty acids from foods like fatty fish, walnuts, seeds, flax seeds, chia seeds, salmon, sardines, and other oily fish
Reaching for supplements can go a long way in your postpartum recovery by filling in any gaps in your diet. Key supplements to consider include:
- Omega-3 fatty acids
- Folic acid and vitamin B6
- Zinc and vitamin C
- Iron
- Magnesium
- Vitamin D
- Prenatal multivitamin (for 1-2 years after giving birth to support vitamin and mineral loss)
Don’t forget to drink plenty of fluids, especially if you’re nursing!
The postpartum period is a time of significant change, both physically and emotionally. It’s common to feel overwhelmed, but it’s also important to recognize when you need help. Understanding the different stages of postpartum recovery, acknowledging your emotional challenges, and taking daily steps to care for your mental health can help you navigate this new chapter with greater ease and confidence. You’re doing great, mama!
Remember, you’re not alone, and there are resources and support systems available to help you through this journey:
- Reach out to us for support
- Visit your local postpartum clinic (You can find this through a Google search or ask your healthcare professional)
- Join an online postpartum support group
Sources:
Postpartum
Postpartum Anxiety
Postpartum Depression
Baby Blues vs. Postpartum Depression
Postpartum depression
