Feelings of distress and tearfulness are quite common in new mothers. Commonly called baby blues, these feelings occur from a variety of reasons such as a quick drop of hormone levels, tiredness and pain during and after birth or not getting enough sleep. No doubt that the baby blues are temporary and disappear within a week or two but they can also result in a more serious problem called postpartum depression . Unlike the baby blues, this condition rarely disappears on its own and has to be addressed and treated as early as possible. If not treated, it can have long term effects on both you and your baby.
If you are a new mother who is dealing with postpartum depression, lean on our guide given below to get rid of your problem. In this guide, we have stated some of the best ways to deal with depression and anxiety after delivery:
- Exercise: Exercising after pregnancy is an effective way to ease the symptoms of postpartum depression. It helps relieves stress, strengthen the abdominal muscles, boost energy and promotes better sleep. It is also beneficial for women dealing with postpartum back pain. Begin with gentle exercises such as stretching or walking. Try to keep your body active for about half an hour a day. You can also opt for yoga and fitness classes. If hitting the gym is not your cup of tea, you can workout at home via online fitness programs. Remember to start exercising only if you had a healthy pregnancy and delivery. If you have had any complications, consult your doctor before starting any form of body movement.
- Ask for Support: Developing social contact is another efficient way of stress reduction. Don’t hesitate to ask for support from your family and friends. Share how you feel with the people you are close to especially your partner. It is also a wise idea to join a support network such as parenting groups or mom-baby groups. These groups will help you meet the challenges of motherhood. If you somehow struggle to connect, seek a few women who are undergoing a similar transition. Sharing similar worries, feelings and insecurities with these women will help you a lot to deal with your postpartum depression.
- Take Care of Yourself: Apart from exercise, you need to have a sound sleep to relieve or prevent depression. Ask your family members to look after your newborn while you take a nap. Also rely on a diet rich in omega-3 fatty acids. Hitting the outdoors and breathing in the fresh air will also drastically improve your mood. Don’t forget to pamper yourself with a bubble bath and a relaxing full body massage. Also, catch up on your favorite music/movies/shows or read your favorite books while munching your favorite snacks to lift up your mood.
- Examine your Breast-feeding: While there are studies that have suggested that breastfeeding can reduce risk of developing postpartum depression, there are some researches that have shown some case where new mothers develop depression symptoms while feeding their babies. So, examine your breast-feeding and choose to feed the way you think is right for you.
If you are suffering from anxiety and depression then try to follow these pregnancy fitness methods and take a good care of yourself and your baby. If the problem still persists, opt for psychotherapy and medication.