How to Reduce Your Risk of a Maternal Mood Disorder: Part II
Here in the U.S.
About 20% of women who give birth this year will experience a perinatal mood disorder, like anxiety or depression. The good news is - You can take steps to lower your risk.
In Part I of this Series, I shared the importance of creating healthy sleep, food and exercise routines. Prioritizing self-care and rest is essential for a mother, particularly during the early days after birth when your body, home, and relationships are changing. Priorities shift.
In order to reduce your risk a postpartum anxiety and depression, you want to first honestly assess your stress levels and ask yourself if you can lower stress using practices and techniques proven to reduce stress, like deep breathing and mindfulness. These practices, your inner resources, are available to you - anytime, anywhere, whether you’re in the hospital laboring, nursing or changing a diaper. These practices change your physiology and release stress hormones, helping with emotional regulation.
Every mom needs support
Creating A Circle of Support
Asking for help and delegating responsibilities is key too. Ask yourself who, in your inner circle, could you lean on for support? Could it be a family member, a friend or a doula? Getting help with household chores and cooking relieves stress and gives you more time to focus on self-care and bonding with your baby. Physiologically, bonding with baby replaces stress hormones with the hormones that benefit you both. Skin-to-skin releases oxytocin, the ‘love hormone”. Breastfeeding also releases calming hormones like prolactin.
We live in a culture that applauds self-sufficiency and has historically sent messages that a ‘good mother’ is somehow immune to mental health challenges. Social media can also perpetuate unrealistic expectations. Limiting your screen time and resisting comparing yourself with others is a practice that can serve you.
It may be difficult to ask for help. Ironically, asking for help ultimately shows you value self-care and interdependence. I imagine these are values you’d like your children to embody.
Consider Professional Support
If you’re feeling overwhelmed, sad or find it difficult to bond with baby, and can’t seem to find relief, early intervention can prevent anxiety and depression from becoming more serious. Trained professionals can help. Speak to your doctor and be open to getting support from a professional like a therapist, trained in treating perinatal mood disorders. Evidence also indicates that having a postpartum doula alleviates stress, anxiety and overwhelm. A doula supports you physically by preparing meals and helping with newborn care. She’s also an emotional support who understands and empathizes with the enormity of the life-changing transition you’re going through and all its accompanying hormonal changes.
Questions to Ask Yourself:
What’s my stress level?
What practices can I use to relieve stress?
Who can support me?
What tasks can I delegate?
How could I benefit by seeking professional support?
Be Compassionate with Yourself
Motherhood is a life-long journey. It’s not easy. Some days are hard. Learning to take care of yourself is as important as taking care of your children. Give yourself grace and be compassionate with yourself. My hope is that you lean into the practices and people that will ease your stress and help restore and rejuvenate you.
If you’d like to learn more about how incorporate breathing and mindfulness into your daily routine or how a postpartum doula can support you and your family, click the button below to connect.