Women-One in five. Men-One in ten. These are the numbers of new mothers and
fathers who experience Post Partum Mood Disorder. No longer described solely in terms of
depression or anxiety, Post Partum Mood Disorder is a disorder that describes
women and men who are not only depressed or anxious but also moms that
experience scary, intrusive and obsessive thoughts and obsessive behaviors
(Postpartum OCD), as well as moms that experience frequent panic attacks (Postpartum
Panic Disorder). Some moms experience
difficulty managing their anger and feel intense feelings of rage. Postpartum Mood Disorder also includes moms
that experience symptoms in pregnancy
(Antenatal Mood Disorder) and moms that experience mood and anxiety
problems related to traumatic births (Postpartum Post Traumatic Stress
Disorder). For a very small number of
women, this illness can progress to Postpartum Psychosis which needs immediate
medical and psychiatric attention. The
symptoms of PPMD can develop anytime in the first year after birth or after
weaning from the breast.
There are many symptoms of Postpartum Mood
Disorder and the website, Postpartum Progress, outlines these symptoms quite
well. http://www.postpartumprogress.com/the-symptoms-of-postpartum-depression-anxiety-in-plain-mama-english
There are several natural ways a mother can
help herself with her mood and anxiety symptoms. A nutritious diet high in protein and sleep
as well as any type of physical activity are important first steps. Disrupted sleep is one of the biggest
triggers for PPMD so it’s even more important to rest and find ways to get good
sleep with a new baby. The housework can
wait, nap and cuddle with your baby. Even
a walk outside with or without your baby for 30 minutes a day can make a
difference. Deep breathing is the number
one way to manage anxiety and progressive muscle relaxation and guided
meditation are also very effective ways to treat depression and anxiety. Practice these techniques before bedtime for
10-20 minutes. Not only will you gain
the practice to be able to use these techniques when you are feeling low but it
will also help you fall asleep. You can
find several different scripts and ways to practice these techniques online and
guided meditations are available online as well to download to your preferred
media. Journaling, asking for help for
household chores and childcare, reducing your caffeine and sugar intake, a
daily hot shower, taking care of your hair and body, reading, sex and
masturbation (when you’re up to it, of course), yoga and other restorative
exercises, and enjoying your interests and pleasurable activities are all great
ways to help manage your feelings. Take
a break from childcare and put yourself in timeout. It’s so important for your well-being and for
the well-being of your children. If
you’re feeling overwhelmed or having a particularly bad day or, just pick one
to do and it will make a difference.
Some mothers may need further assistance
from their primary care physician to address their symptoms, especially if they
are worsening or not improving with good lifestyle changes addressed
above. There are several medications
that are considered safe for breastfeeding mothers. Download Lactmed to your phone or call
Infantrisk or Mother Risk with your doctor to find a safe option for you. Medications take time to work (about 4-6
weeks for antidepressants) and sometimes it takes multiple trials of different
medications for a mother to get relief because not all medications work for all
people. Some mothers also benefit from
seeing a professional counsellor to talk about their feelings and find
solutions.
As for dads, they can get postpartum mood
disorder too. Many dads have symptoms
related to depression, anger management issues, feel an increase in stress
about money or providing for the family, stress in supporting their partner
with PPMD, difficulty or refusal to bond with the baby and low sex drive. Sometimes when mom gets help and feels better,
dad starts to suffer. Look out for each
other and keep communicating your needs and encourage dad to get help too.
Finally, remember you are not alone. Postpartum Mood Disorder can be treated and
managed. You deserve the help and to
feel well. It is a brave mother to
admit and seek help. Check out the links
below for further information and Google your state or city for local
resources.
www.postpartumprogress.com
http://www.postpartummen.com/
www.infantrisk.com
www.meditainment.com (to download guided meditations)
