Growing Through Post-Natal Depression

With the right tools and support from loved ones you can make a full recovery

Post-natal depression (PND) is a mental health condition that can occur within a year after baby’s birth. Without treatment PND can last for months or years, but with intervention it can be treated. Reaching out for help is the first step towards recovery.

Understanding PND

The symptoms of post-natal depression (PND) are often similar to the ‘baby blues’ which moms may experience up to two weeks after the baby’s birth. With PND, they worsen over time. Mood swings, feelings of helplessness, anger or a loss of interest in the baby are just some of the symptoms moms with PND may face.

PND doesn’t have a single cause. Healthcare providers believe that it is linked to several factors, including the physical and hormonal changes a woman’s body goes through after birth, as well as the emotional pressures of a major life change. Treatment is important for both mom and baby. Untreated, PND can also have a negative impact on the baby’s physical and emotional development, but when mom gets treatment and recovers, baby does too.

Self-Care For Mom

After your PND diagnosis, your healthcare provider will give you a tailored treatment plan. Treatment includes psychotherapy (talk and supportive coping therapy) and possibly in some cases antidepressant medication. If you are breastfeeding, your doctor will prescribe a medication that is safe for your baby. This action plan gives you the tools you need to fight your depression and feel better. Here are some positive things you can do every day to grow through the experience and reach recovery.

• Eat a healthy diet. Appetite loss is a common symptom of PND. Eating a healthy diet alone won’t manage PND on its own, but giving your body the nutrients it needs can help you feel physically stronger and aid in your recovery. If you can’t eat a full meal, split meals over the course of the day. Choose nutrient-rich foods like vegetables, fruit and nuts. Add a protein (lean meat, eggs, dairy products, nuts and legumes, or even protein powder) to every mealtime to help stabilise your blood sugar. Dehydration can worsen depression symptoms, so drink between eight and 10 glasses per day, especially if you are breastfeeding.
• Get exercise. It releases feel-good hormones called endorphins that can help lift your mood. Put your baby in a stroller and take a daily walk. Research has proved that walking can help depression. If you aren’t able to go out, put on some music and dance to your favourite tunes.
• Rest and relax. New moms are always advised to take rest while the baby sleeps and even though it may sound like a cliché, it’s good advice. Extreme fatigue can worsen your symptoms. If you are breastfeeding, express milk during the day so your partner can help with night feeds and you can have uninterrupted sleep. Make time in the day to relax. Make yourself a cup of tea, read a book or write in a journal.
• Don’t isolate yourself. It’s human nature to want to avoid social situations when we aren’t feeling our best and in the time of COVID-19, it’s even more difficult to connect with others. Make it a weekly priority to connect with a friend or family member, either physically or via social media. Tell them how you feel and what you are going through. Also consider an online support group for moms with PND. Sharing your feelings with other moms going through the same situation can help you feel less alone and perhaps learn new coping methods.

How Loved Ones Can Help

Share this article with your support network (partner, family and/or friends)

If your loved one is experiencing post-natal depression (PND), you may feel helpless as to how to assist them. You may not be able to ‘fix’ the situation, but you can provide love and support to help your partner grow through the experience. Here are some guidelines on how you can help.

• Be patient. This is important for a partner or friend. The situation is temporary, and things may be rocky now, but know that they will improve. Give them time. She needs your support to make a full recovery.
• Show you care. Do something nice for your partner or friend. This has a positive effect on you (the giver) and the receiver. It can improve your own sense of self-esteem and sense of purpose. Knowing someone understands and cares can make a world of difference to the person with PND – it helps them feel less alone, and it validates their feelings and what they are going through.
• Pledge your physical support. Tell her you are there for her – day or night. Make sure she knows that she can ask for your help at any time. If you don’t hear from her, phone or text her. Plan a visit so you can take a walk with her or watch the baby while she takes a break.
• It’s important to keep your communication lines open, even though your partner or friend may not be forthcoming.

Here are some things you can say or questions to ask:

• I know you are struggling but you are not alone.
• I am here for you and I care about you
• What do you need right now? How can I help?
• Do you want to talk about how you feel?
• I may not understand what you are going through, but I care
• This will pass. You will feel yourself again
• You are doing all the right things and growing through this challenge
• You are a good mom and the baby is doing fine

With the right treatments, practising self-care and the support of your partner and friends, your symptoms will decrease over time. Take it one day at time and aim to grow positively through the experience.

Contact your healthcare provider or local mental health organisation for support, advice and counselling.

Resources: https://www.psychologytoday.com/; https://www.medicalnewstoday.com/; https://familydoctor.org/; https://www.healthline.com/;https://www.sadag.org/; https://www.healthifyme.com/; https://www.babycenter.com/; https://www.medicalnewstoday.com/