Anna Kaczmarczyk is a psychologist and psychotherapist in training. Her therapeutic approach integrates attachment theory, nonviolent communication, and systemic and humanistic psychotherapy methods. Anna is also experienced in supporting neurodiverse individuals and postpartum mothers.
Last Updated on July 17, 2024 by It’s Complicated
Did you know that it is more common to have a lower mood after giving birth than to feel ecstatic? Around 80% of mothers experience what is commonly known as the ‘baby blues’. Symptoms include irritability, sadness, mood swings, increased crying, and anxiety about their baby. While these feelings are uncomfortable, they are the norm for most new mothers. Typically, these symptoms improve after the first two weeks and are not very severe.
The exact cause of baby blues is not fully understood, but hormonal changes, exhaustion, sleep deprivation, and the emotional strain of adjusting to a new role are likely contributors. Is there any way to prevent it?
Here are a few tips that have proven useful:
Educate yourself about the baby blues
Knowing what to expect can reduce your anxiety and help prevent surprises. Reading books, attending birthing classes, or participating in activities for expectant mothers can help you and your partner prepare better. The following online resources may also help you to educate yourself about the postpartum period:
1. Postpartum Support International (PSI)
PSI offers support, resources, and information for mothers experiencing postpartum depression and other perinatal mood disorders. They provide a helpline, online support groups, and educational materials.
2. American Psychological Association (APA)
The APA provides information on postpartum depression, including symptoms, risk factors, and treatment options. It also offers resources for finding professional help.
3. National Institute of Mental Health (NIMH)
NIMH offers comprehensive information on postpartum depression, including symptoms, causes, treatment options, and current research. It’s a great resource for understanding the condition in depth.
4. Mayo Clinic
The Mayo Clinic provides an overview of postpartum depression, including symptoms, risk factors, complications, and when to see a doctor. They also offer practical advice on self-care and treatment.
5. March of Dimes
March of Dimes focuses on the health of mothers and babies and offers resources and support for women experiencing postpartum depression. They provide articles, tips, and links to further help.
Increase access to social support
Having a network of family and friends is very beneficial, and a devoted and active partner who will share the parenthood journey with you is invaluable. If you don’t have these resources, online groups are full of other mothers who also need their ‘village’. Having a friend visit or call you while you are in the hospital can help prevent isolation. This is one of the most important factors in preventing not only baby blues but also postpartum depression.
Take good care of your body
Adequate rest and nutrition after birth might sound challenging to moms who already have a child, but preparing a fridge and freezer full of pre-prepared meals for the postpartum period, buying a meal subscription, or having a relative help you rest and eat properly can alleviate stress. Sleep deprivation, when you need to heal and restore energy after the marathon of birthing, is detrimental.
Check in with a professional
If you are anxious that what you feel isn’t normal, if you are afraid that you won’t love your child or feel the bond (which is very common but not often spoken about), or if your close ones tell you they are worried about you, it’s important to check in with a professional. If your mood swings are extreme or your lower mood persists after two weeks, if you feel the need to isolate, or if you feel stress in your body, consult your doctor (as some deficiencies or thyroid imbalances can greatly impact your mood) and see a therapist. You can also take the Edinburgh Depression Scale test to check if your baby blues are persisting into postpartum depression. While this test is not a diagnosis, a higher score might indicate that you need to consult with a professional about your mental state.
Understanding that baby blues is normal and will pass can make it easier to endure. But what if it doesn’t get better?
Do I have Postpartum Depression?
When you (or your close one) experience baby blues symptoms longer than two weeks it’s good to check in with a specialist to make sure your mood isn’t deteriorating into postpartum depression. It can happen anytime in the first year after giving birth. Distinguishing if this is just how motherhood feels like or maybe what you experience is a diagnosable mood disorder is hard because after a first baby your life changes dramatically. So what symptoms to look out for?
- Lower mood for two weeks every day most of the day
- Rest of the symptoms don’t have to be present at the same time:
- Lower energy
- Changes in sleep (insomnia or sleepiness)
- Changes in eating habits (lack of appetite or overeating)
- Change in how you perceive yourself – that you are not a good enough mother, that your child should have better support, hopelessness for the future, seeing world negatively
- Lack of interest in previously liked activities
It’s also worth noting that hormonal changes and vitamin nutritional deficiencies can influence your mood and visiting a doctor might also be a good idea.
There is also a test designed specifically to assess possibility you have postpartum depression. In some countries this test is administered by midwives or doctors. By no way it is a diagnosis but can point you toward seeking professional help sooner than later. It’s called the Edinburgh Postnatal Depression Scale.
It’s worth remembering that ALL drastic changes in mood, behavior and in personality after birth should be assessed by a mental health specialist. If you are concerned about your close one, be the one to help them see a mental health specialist.
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