HOW TO FIGHT POST PARTUM STRESS AND DEPRESSION

Newly blessed motherhood is always overwhelming. The era that starts after giving birth to a baby has many emotions, happiness, anxiety, sadness, depression, anything. All of these emotions are completely normal for a new mom. It only gets severe when that sadness takes over your all-other emotions. And it happens that way; that is when you may go through post-partum depression. 

These symptoms may not start at the very beginning of your motherhood. But it does when you start accepting your responsibilities, maybe after a few weeks for a few months. The symptoms may be difficult when making decisions, be it your or your baby, mood swings, or not having a motherly bond with your baby. 

Although the best treatment is to visit your doctor if you don't feel so, here are some ideas and tips for coping with PPD. These tips, such as avoiding isolation, believing in yourself, getting the best post-natal Pilates, and sharing yourself with your loved one, can help you to a greater extent for your PPD. Let's take a detailed look at these tips. 

What Are The Symptoms Of Post-Partum Depression?

Some people experience embarrassment over their symptoms or believe they are bad parents for having those feelings. Post-partum depression is very prevalent. It doesn't make you a bad person; you're not the only one who feels this way.

If you go through any of the following, you may be suffering from post-partum depression:

•         A decline in motivation and energy.
•         A shift in appetite or a lack of eating.
•         Excessive or unwarranted crying.
•         Excessive worry or a tense feeling.
•         Loss of interest in past interests or activities.
•         Loss of interest in your child or unease around the child.
•         Sensing depression, unworthy, or guilty.
•         Sleeping difficulties or a constant need to sleep.
•         Trouble concentrating or thinking.

Tips To Cope Up PPD

•        Exercising

When possible, exercise can help women with PPD feel less depressed. For instance, if you can't do post natal Pilates taking your child for a stroll in a stroller might be a simple way to get some exercise and fresh air. In a study published in the journal Mental Health and Physical Activity, it was discovered that walking significantly reduced depression.

•        Keep A Balanced Diet.

Healthy nutrition is not enough to treat PPD. However, developing the habit of eating nutrient-dense meals can improve your health and provide your body with the vitamins and minerals it requires. Consider organizing your meals for the coming week over the weekend and perhaps making some healthy snacks. Consider entire foods that are simple to take on the run, such as apple slices OR diced carrots.

•        Get Yourself Alone Time.

You could feel confined to nursing on the couch. Perhaps your workload, domestic duties, or those of your older kids have you feeling overburdened. Don't try to handle these pressures alone; ask for assistance.

•        Get Some Good Rest

Most likely, someone has advised you to sleep when the baby sleeps. This counsel might seem tiresome after a while, but it is supported by research. Usually, incomplete sleep exhibits the most depression symptoms. This specifically applied to women who slept for less than four hours.

•        Put Fish Oils First.

Additionally, now is an excellent time to increase your consumption of DHA and other omega-3 fatty acids. Post-partum depression is more common in women with low DHA levels. A great food source of DHA is seafood. Another excellent option is flaxseed oil if you're a vegetarian. 

•        Look At How You're Breastfeeding

breastfeeding may lower your risk of experiencing PPD. This so-called protection could last up until the fourth month following birth. Keep going if you enjoy being a nurse. However, there are also instances where women experience signs of depression while nursing. Always select the feeding technique that feels natural to you regardless of what other people might think.

•        Do Not Isolate Yourself.

The days could pass quickly, leaving you occasionally feeling alone. Sharing your feelings with others can always improve your mood and gives you a sense of comfort. 

Causes Of Post-Partum Depression And Risk Elements

There isn't one specific cause or risk factor that all new moms experience post-partum depression, but a variety of interrelated causes and risk factors are thought to play a role in the condition.

Stress. It can be taxing to care for a newborn under stress. Many new mothers experience sleep deprivation. You can also feel overburdened and concerned about your capacity to provide your kid the attention they need. These changes can be particularly challenging for first-time mothers who must adapt to a new identity.

Physical alterations. Numerous physical and emotional changes occur during childbirth. You can be experiencing physical discomfort from giving birth or difficulties shedding the baby weight, which makes you doubt your attractiveness to men and women.

Changes in hormones. Women undergo a significant decline in estrogen and progesterone hormone levels after giving birth. Decreased thyroid function can also cause weariness and sadness. These quick hormonal changes in the immune system and metabolism could lead to post-partum depression.