Coping with Postpartum Depression
Would you be surprised if I told you that a study by the CDC (Center for Disease Control) reports that 1 out of 8 women in the United States experience symptoms of peripartum depression?
Would it surprise you if I told that you that an article released by the NIH (National Institute for Health) in November 2020 reported that 5% of women are reporting high levels of peripartum depression symptoms up to 3 years after giving birth?
And what about symptoms of anxiety? Chances are you have heard of “baby blues” or peripartum depression, but have you heard of peripartum anxiety?
What are the signs/symptoms to look out for? Why do some women experience peripartum depression and some don’t? And finally, how can I cope if I feel as if I am experiencing peripartum anxiety and/or depression?
First, it is important to note that what used to be referred to as postpartum depression is now classified as peripartum depression because many women actually begin experiencing symptoms during pregnancy.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), peripartum depression is characterized by some of the following:
Depressed mood
Loss of interest or enjoyment in activities
Difficulty sleeping or sleeping too much
Feelings of worthlessness
Irritability
Thoughts of harming yourself or your baby
What about those moms who experience symptoms more closely related to anxiety? These women would be characterized as experiencing peripartum anxiety. Peripartum anxiety has been studied less than peripartum depression and there can be some similarities in the symptoms experienced; however, women who experience peripartum anxiety frequently report feelings of panic and other symptoms such as:
Frequent feelings of dread or impending doom • Irrational fears and/or obsessions
Difficulty concentrating
Excessive worrying
Despite how you deliver your child, all women experience hormonal changes throughout pregnancy and after, but not all women experience peripartum depression or anxiety. So the question begs why do some women experience it and some don’t? Research shows that genetic and environmental stressors impact the likelihood of developing peripartum depression/anxiety. For example, if you have a history of anxiety or depression prior to pregnancy chances are higher you will experience it peripartum. Other factors that can impact the likelihood of experiencing one these are history of trauma (including birth trauma) and environmental stressors such as work, family, or financial stress.
How Can You Cope?
Recognize You have a Capacity - Momma you are a superhero, but even superheroes have a capacity. You are one person and it is impossible to be 100% in all aspects of your life so how can you effectively prioritize?
Implement Self Care - Self-care isn’t just taking a bubble bath with a glass of wine (although it definitely can be that). Self-care is giving your mind and body what it needs. Need some fresh air - go for a walk. Exhausted? Take a nap. Feeling like you are going to explode? Do something to burn off and exert some energy! Dance it out, sing it out! Need to vent? Ask your spouse to watch the kid(s) so you can have some time with those who bring you rest, laughter, and validation, which leads me t the next thing you can do to cope.
Ask for Help! - Yes you are a superhero, but even superheroes have sidekicks! Ask your significant other, parents, friends, siblings, or any one in your support system for help. Asking for help does not mean you are not capable. Asking for help helps give you the space and capacity to fill yourself back up again. And that’s ok!
Find a Counselor! - You are not alone in your experience. The internal voices telling you: “You are failing”, “You are not good enough”, “You are alone in your experience”, “You should feel happy” are lying to you. And sometimes you can’t hear this from the people in your life. Sometimes you need someone else to hear you, to see you, to validate your experience, and to help hold space for all your thoughts and feelings.
Here at Atlanta Wellness Collective, we want to help. To talk to someone or schedule an appointment, contact us or request an appointment today.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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