As many as 1 in 8 women experience postpartum depression (PPD) after childbirth. While it’s natural to feel more tired or emotional after having a baby, PPD is more than just the “baby blues.” Many women expect to feel nothing but love and happiness after giving birth, but for some, those emotions are mixed with unexpected sadness, anxiety or even hopelessness.

PPD can start anytime within the first year after giving birth, though it often starts within the first three weeks. These strong feelings can make it really hard for you to do daily tasks or truly enjoy your new baby. If you’re experiencing these feelings, please know that you’re not alone.  It’s not your fault. And you’re not a bad mom.

5 self-care tips that can help you manage your PPD symptoms

When you’re navigating the trenches of postpartum depression, the idea of “self-care” may seem like another Herculean task. But here’s the truth: Self-care isn’t selfish by a long shot. It’s absolutely essential. It’s meant to help you protect and sustain your emotional, mental and physical well-being.

Self-care doesn’t have to be complicated, time-consuming or expensive. Some practical and compassionate ways you can indulge in needed self-care include:

Adopting a healthy lifestyle

This may sound like an impossible task when you’re extremely exhausted and running on fumes, but making small, healthy choices can have a big impact on your energy levels and mood. Some ways to keep yourself healthy include:

Getting enough quality sleep 

Yes, this is easier said than done with a newborn, especially if you have other children and responsibilities. Try to sleep when your baby sleeps, even if it’s just for 20 minutes. Making sleep a priority is essential for your mental and physical recovery.

Eating a balanced diet 

Focus on nourishing your body with healthy foods such as fruits, vegetables, whole grains and lean proteins. 

Doing gentle exercise 

You don’t need to run a marathon, but getting out for a short walk around the block with your baby in a stroller can do wonders. Fresh air and movement can help lift your spirits and reduce some stress. Listen to your body, do what feels comfortable and don’t push too hard, too fast. 

Asking for and accepting help

You don’t have to do this alone. One of the bravest things a mom can do is ask for help when she needs it. 

Leaning on your support system 

Don’t be afraid to ask for help with daily tasks from your friends, family or partner. A lot of people want to help new parents, but aren’t sure what to do unless you ask for something specific. 

Asking for parenting advice 

If you’re a first-time parent, it’s OK not to know everything! In reality, even “seasoned” parents don’t know everything about being a parent. If you’re struggling, reach out to experienced friends, family members or lactation consultants and nurses. 

Seeking professional help 

This is a vital step. PPD is a medical condition, and just like any other medical condition, it may require professional treatment. It’s a sign of strength, not weakness, to talk to your doctor, a therapist or a counselor. They can provide guidance, therapy and sometimes medication that can help you feel more like yourself.

Staying connected and avoiding isolation

When you’re struggling with PPD, you may feel isolated and it can be easy to withdraw into yourself. However, connecting with others can be a powerful antidote to despair and loneliness. You can stay connected by:

Sharing how you’re feeling 

Vocalizing how you’re feeling can be a huge relief. Talk to your partner, a trusted friend or a family member about what you’re experiencing. 

Going out with friends 

You may feel like you’re trapped in your house with the baby. Going out for a quick coffee or a short visit to a friend can help you feel more connected with the world outside. 

Join a support group 

It can be incredibly validating to connect with other new moms who are going through similar experiences. When you know you’re not alone, it can help reduce feelings of shame and isolation. 

Spending time with your partner 

Keeping your connection with your partner is important for both of you. You can nurture your relationship by having a quick chat or just watching a show together after the baby is asleep. 

Reducing stress

Bringing home a baby can turn life upside down. That’s why it’s essential to be kind to yourself and limit stress where you can. You can lighten your emotional load by:

Avoiding big changes 

If it’s possible, don’t make any major life-changing decisions like moving or starting a new job while going through the postpartum. Give yourself time to adjust to having a new baby first.

Making time for yourself 

Try to make time each day to do something you enjoy, whether it’s reading, listening to music or taking a bath. It’s important to prioritize those moments of contentment. 

Using relaxation techniques 

Deep breathing, mindfulness or even just sitting quietly for a few moments can help soothe your nervous system. 

Setting realistic expectations

There’s a lot of pressure on moms to do it all. But real motherhood is messy, unpredictable and beautifully imperfect. 

Doing what you can and leaving the rest 

Don’t feel pressured to do it all. Prioritize your tasks. The house doesn’t have to be spotless. Caring for your family and caring for yourself are the essentials. Be kind to yourself.

Healing isn’t linear 

Your journey healing from PPD may have ups and downs. You’ll have good days and challenging days. Celebrate small victories and don’t be discouraged when you experience a setback.

Remember, taking care of your baby starts with taking care of yourself. A healthy, emotionally balanced you is the best gift you can give your child. When you tend to your own needs, you’re better equipped to be patient, present and joyful as a parent.

Taking care of your baby includes caring for yourself and Guidelight Health can help

At Guidelight, we understand the unique challenges moms face, and we’re here to provide you with compassionate, expert care. You don’t have to navigate postpartum depression alone. We can support you in finding your way back to yourself and truly embracing the joys of motherhood.

Everyone has a seat at Guidelight. Contact our team today for more information or to schedule an initial evaluation.