Pregnancy and birth are always matched with a celebration. “Congratulations” rings out from the masses and we are to be delighted by our new little “bundle of joy”. But for some, it may feel anything but joyous and our unexpected mood can compound feelings of confusion and overwhelm creating a dangerous spiral. If this is you, please know that you are not alone and just because you have these feelings does not mean you love your baby any less than anyone else. A new baby is not easy for anyone and and while some of these feelings may actually be deemed “normal” it doesn't’ mean help is not needed.

It may surprise you that the commonly used term, postpartum depression is just one of many mood disorders women may experience during their postpartum. A staggering 50-80% of mothers experience the “baby blues” in the first 2 weeks postpartum and 10-20% experience postpartum mood disorders such as depression, anxiety, post-traumatic stress disorder or obsessive/compulsive disorders. I want to key in on this second set of issues. Here are a few things to note:

-These mental health disorders are different from “baby blues” in that they last 2-3 weeks after birth and the symptoms are more diverse and often more severe. 

-It is also important to note that they may have a late onset, sometimes not even showing until 6-12 months postpartum. 

-Because of the array of symptoms for each that manifest in different ways for everyone, these disorders can be hard to diagnose and many times missed altogether. 

So what can we do then? Let’s start with what studies have shown us to be conclusive, like the fact that women who have had/experienced certain potential risk factors are more likely to experience a mental health disorder in postpartum. Therefore I suggest starting with a list of potential risk factors and being honest about it and your thoughts and feelings even before birth with a medical professional. Studies have also  taught us that the sooner the mother gets good quality professional help, the quicker she will recover and the less severe her symptoms typically are as well. This is why it is so important not to just push your concerns aside as many do, thinking it is just temporary and it will pass. While this is sometimes true, for others undiagnosed it can last for years. Furthermore it interferes with the bonding process for your family as well as putting strain on all relationships. 

The most effective treatments involve a combination of medical treatment, counseling and social support. Are you interested in taking the first steps to prevention? A quick chat with a postpartum doula can be a great first step. While they do not diagnose, they can be a safe place and help you talk out how you are really feeling and give non judgmental support and guidance on navigating any issues. 

Here are a few simple things you can try if you find yourself feeling low: 

-Try boosting your mood with a vitamin D supplement and getting outside in the sunshine daily.

-Try taking some time to yourself. Pick something that usually feels good to you like a walk, hot bath or watching your favorite show.

-Phone a good friend or have them over to just talk. Talk about anything but baby. Shift your focus to something else for the moment.

-Lower your stress load by asking for assistance with household chores and responsibilities. 

-Keep a journal of positivity and record only the highs of your day and what you are thankful for.

-Check in with your partner daily. Discuss how you are feeling honestly, if anything has changed and how they can help support you better in this transitional time.

But, if you are constantly finding yourself in negative thoughts and oppressive feelings and you just can’t shake them no matter what you try. It is definitely time to call a professional to discuss your options for relief. You matter and are worthy of thriving, not just surviving!