How to Cope with Postpartum Depression

Our bodies are absolutely amazing! We grow a child within us, providing complete nourishment and nurturing for ten months. It is no surprise that once we use every bit of energy we can muster to birth our sweet baby, we are exhausted. We are not just physically exhausted, but we may also feel emotionally exhausted, empty, and sad. What makes it worse is that we are supposed to be happy and that is what everyone is expecting. 

Postpartum Depression Stats

You may feel isolated and alone, but, in reality, you aren't. Did you know:

• One in 7 new mothers experience postpartum depression.
• Risk factors, such as abuse, financial stress, tobacco use, and low birth weight can increase your chances of experiencing postpartum depression.
• Women who breastfeed are less likely to experience postpartum depression.
• Women of color are at a higher risk of experiencing postpartum depression.

Tools for Coping with Postpartum Depression

According to the American College of Obstetricians and Gynecologists, early monitoring and treatment of postpartum depression is the best way to decrease the duration of the depression. While prescription medication and counseling is the most effective way to cope with severe postpartum depression, there are ways to battle postpartum depression at home.  

Someone to Listen

Whether this person is a family member or a close friend, having someone to listen to you and help you process your feelings is so important. Many times, having your feelings validated and feeling safe helps to ease the depression. 

Move Your Body

Exercising is likely the last thing you feel like doing, but moving your body can be a natural antidepressant. Walk with your baby in the stroller or go for a swim. Fitness Blender is a free resource with a bunch of short, simple workouts perfect for overcoming depression. You don't have to be a bodybuilder - there's no shame in using 3-pound dumbbells in a thought out routine like this one 😅 The important thing is to get your body moving and the endorphins flowing!

Eat Healthy Foods

Your body and spirit have been through so much. Continue to nourish it with nutritious foods. When there is not enough time to prepare an entire meal, grab a quick snack like apple slices, a handful of nuts, or some cubed cheese. Providing proper nutrients to your body will help to balance your mind as well.

Keep a Wellness Binder

When progress isn't as quick as we would like it to be, we tend to get discouraged. Tracking progress in a journal is a great way to remind yourself of how far you have come. The Postpartum Wellness Binder is an essential tool for every new mom created from the desperation of a struggling new mom - yours truly. It includes the following tools to help overcome postpartum depression:

• Pregnancy Reflections
• Postpartum Reflections
• My Birth Story
• Letter to my Postpartum Body
• 10 Ways to Cope with Panic
• Positive Affirmations
• Understanding my Anxiety
• Coping Skills
• Tons of Trackers! (Anxiety, Trigger, Habit, Mood, Medicine, Period, Fitness, Sleep, etc.) 
• Grounding Technique
• Mood Art
• Positive Feelings
• This Week I... (celebrate the small things!)
• Thought Replacement

Consider Fish Oil Supplements

A study published by the Journal of Affective Disorders determined that women who suffer from postpartum depression tend to have lower levels of omega-3 fatty acids. Fish oil and flaxseed oil are supplements that can help boost DHA, which is one of these essential fatty acids. 

Related Posts:

• Free Birth Story & Trigger Tracker Printables
• Printables for Postpartum Depression & Anxiety

Hold on to the knowledge that postpartum depression is treatable. Women affected by postpartum depression report symptoms subsiding anywhere from within a few weeks up to a few years. Practice self-care and don't be afraid to seek the help of medical professionals. You aren't alone!

What are some ways that you cope(d) with postpartum depression? I'd love to hear from you in the comment section!