Maintaining Your Mental Health After Becoming a Mother

How Are You Feeling After Childbirth?

Congratulations on the new addition to your family! Welcoming a baby into the world is undoubtedly a wonderful and exciting experience.

Despite the joy and excitement that comes with being a new mom, it's crucial to recognize that it can also be a difficult time, particularly for new mothers who may experience depression after childbirth.

As you navigate through this new chapter of your life, it's crucial to prioritize your emotional health and well-being. Let's explore how you can maintain a positive mindset and enjoy this precious time with your little one.

Symptoms Of Mental Health Issues In New Moms

New mothers can be affected by certain mental health issues but it's not a weakness. It can be treated with proper care and management, allowing mothers to bond with their babies.

Some common mental health issues are:

1. Baby Blues

The symptoms of baby blues typically last for the first few days to a couple of weeks after giving birth and may include:

• mood swings
• anxiety
• sadness
• irritability
• feeling overwhelmed
• crying
• reduced concentration
• appetite problems
• trouble sleeping

2. Postpartum Depression

Baby blues if extends beyond 2-3 weeks post childbirth may traverse to postpartum depression. This if left untreated may last for several months or longer. If you experience any of these symptoms, it's important to seek prompt medical attention.

• Depressed mood or severe mood swings
• Crying excessively
• Difficulty bonding with baby
• Withdrawing from family and friends
• Changes in appetite
• Sleep disturbances
• Overwhelming fatigue or loss of energy
• Loss of interest in activities
• Intense irritability and anger
• Feelings of worthlessness, guilt, or inadequacy
• Reduced ability to think clearly or focus
• Anxiety and panic attacks
• Thoughts of harming yourself or baby
• Recurring thoughts of death or suicide

3. Postpartum Psychosis

Postpartum psychosis is a rare but serious condition that requires immediate medical attention, as it may lead to life-threatening thoughts or behaviours. It usually is a result of postpartum depression being left untreated. If you experience any of these symptoms, seek help right away.

• Confusion and feeling lost
• Obsessive thoughts about baby
• Hallucinations and delusions
• Sleep disturbances
• Excessive energy and agitation
• Paranoia
• Attempts to harm yourself or baby

Take Care of Yourself—Think BALLOONS

• B: Breaks are a must. Take some time away from your baby, guilt-free. This will help you recharge and feel more like yourself again.
• A: Adult time is essential. Spending quality time with your partner or friends can help you maintain important relationships and keep your spirits up.
• L: Liquid love. Stay hydrated with plenty of water to keep your body and mind in shape.
• L: Laugh it off! Life with a new baby can be unpredictable, so don't forget to give yourself a break and find the humour in the chaos.
• O: Omega-3s are your new BFFs. Yes, fish oils can help you with anxiety and depression. So, get your dose and feel your best.
• O: Outdoors. Go on walks with your infant in a stroller. After checking with your doctor, gradually begin exercising.
• N: Nourish your body with healthy foods and exercise. Remember, you're not just taking care of yourself, but also your little one if you're breastfeeding.
• S: Snooze it up! Getting enough sleep is crucial for a clear mind and positive mood. Make sure to catch a nap whenever you can.

Invest in Your Own Health

• Taking care of yourself is crucial, even if you only have a few minutes to spare.
• Self-care doesn't mean spending hours at the spa or hitting the gym every day.
• Start small by taking a relaxing bath at night, getting a massage from your partner, or trying out a new facial mask.
• You can also take a break to read a book, write in a journal, or do some yoga in your living room. Remember, every little bit counts!
• As your baby grows, you can make more time for yourself and discover new ways to rejuvenate.2 So, go ahead and treat yourself mama, you deserve it!

Be Gentle with Yourself

• It's time to be kind to yourself! Don't compare yourself to those picture-perfect moms on social media - their lives aren't as perfect as they seem!
• Most of them have extra help and filters to get that flawless look. Instead, focus on doing your best and give yourself time to adjust to your new role as a supermom!
• Your body just went through a major transformation and it's okay if things don't bounce back overnight.
• Keep in mind that you are doing a fantastic job and your baby loves you deeply.

Communication is The Key

Let's talk about the power of positive conversations! It's totally normal to feel overwhelmed and unsure during this new chapter of motherhood. One of the best ways to combat any negative feelings is to find someone you trust and have an honest conversation with them.

Whether it's your partner, a friend, or a therapist, having someone to confide in can be a game-changer. Don't be afraid to share your feelings, no matter how silly or trivial they may seem. You'll be surprised at how validating it can feel just to have someone listen and say, ‘I've been there too!’ So, keep those lines of communication open, you got this!

Becoming a new mom can be overwhelming, but there are resources available to help you navigate this exciting journey. It's important to take care of yourself, recognize symptoms of mental health issues, engage in positive conversations, and seek support when needed.4 By doing so, you can thrive as a new mom and enjoy all the amazing experiences of raising a child.

Conclusion

Emotional well-being, self-care, and communication are of paramount importance for new mothers. Follow these practical strategies to navigate the challenges of this transformative period. Don’t be afraid to reach out to those around you for help.