Post partum depression is experienced by many mothers but most suffer in silence. It is very common yet no one talks about it! Read all about it in this article!
Post-Partum depression (PPD) is a highly stigmatized and yet commonly experienced side to motherhood[1]. Due to the social stigma attached to it, its estimated prevalence rate of 22% is considered to be on the lower side.
Post-Partum depression lasts from 3-6 months post-delivery and in certain cases for up to 12 months.
symptoms
- Mood swings
- Irritability
- Anxiety
- Uncontrolled crying
- Loss of appetite
- Loss of sleep
- Self-intrusive or suicidal thoughts and
- Intense cases can undergo even psychosis
How to manage?
- Acknowledge your feelings and stop blaming yourself. If you are finding it hard to bond with the baby, remember, this is okay.
- Find moments of the day when you find yourself at peace. It could be a hot bath, a chat with a friend or simply a walk around the house.
- Maintain a journal or take out time to write about what you are going through. Try to take out time (even 5-10 minutes is enough) to do the things that calm your nerves.
- Talk about your feelings to anyone you trust. Best would be to find a person in your life who has delivered a baby recently. She may have undergone the same and can definitely help you feel like you’re not the only one.
- Even if you can’t exercise in those initial days, start doing some light stretches and breathing exercises. Some relaxing yoga can work too. Once you get the green signal to exercise from your doctor, set up a workout regime.
There is not a lot of research around the impact of exercise on post-partum depression, However, the limited data indicates that exercise may benefit women suffering from the condition. Some studies have shown that exercise can definitely be used as a treatment for post-partum depression[7].
If things seem out of hand, it is best to consult a professional. With the correct therapy and in some cases, medication, post-partum depression will soon become your past.
conclusion
Good nutrition, a fitness routine – start with light stretching exercises initially and gradually increase the intensity; relaxation – a warm bath, soothing music, meditation; and talking to a loved one can help you enjoy your motherhood better.
About the Author : A psychologist by education and a fitness enthusiast by choice, Saakshi dreams to combine these worlds. Content writing and social media management is a passion that keeps her in the constant learner mode.
references
1. Cheryl Tatano Beck, Postpartum Depression Stopping the Thief That Steals Motherhood, AWHONN Lifelines, Volume 3, Issue 4, 1999, Pages 41-44, ISSN 109 5923, https://doi.org/10.1111/j.1552-6356.1999.tb01115.x. (http://www.sciencedirect.com/science/article/pii/S109159231530282X)
2. Beck, C. T. (1992). The lived experience of postpartum depression: A phenomenological study. Nursing Research, 41(3), 166–170. https://doi.org/10.1097/00006199-199205000-00008
3. Silveira, M.L., Ertel, K.A., Dole, N. et al. The role of body image in prenatal and postpartum depression: a critical review of the literature. Arch Womens Ment Health 18, 409–421 (2015). https://doi.org/10.1007/s00737-015-0525-0
4. Zachary N. Stowe, Amy L. Hostetter, D. Jeffrey Newport, The onset of postpartum depression: Implications for clinical screening in obstetrical and primary care, American Journal of Obstetrics and Gynecology, Volume 192, Issue 2, 2005, Pages 522-526, ISSN 0002-9378 https://doi.org/10.1016/j.ajog.2004.07.054.
5. O’Hara, M. W., Neunaber, D. J., & Zekoski, E. M. (1984). Prospective study of postpartum depression: Prevalence, course, and predictive factors. Journal of Abnormal Psychology, 93(2), 158–171. https://doi.org/10.1037/0021-843X.93.2.158
6. Beck, Cheryl Tatano, DNSc, CNM, FAAN Postpartum Depression, AJN The American Journal of Nursing: May 2006 – Volume 106 – Issue 5 – p 40-50
7. Amanda J. Daley, Christine MacArthur, Heather Winter, Role of Exercise in Treating Postpartum Depression: A Review of the Literature, Journal of Midwifery & Women’s Health, Volume 52, Issue 1, 2007, Pages 56-62, ISSN 1526-9523, https://doi.org/10.1016/j.jmwh.2006.08.017.
