Postpartum Challenges: Mental Well-Being Edition

Nurturing Your Mental Health in the Postpartum Period

Bringing a new life into the world is undoubtedly one of life's most beautiful experiences. Amidst the joy and wonder of new parenthood, there is a lesser-discussed journey: the postpartum period, marked by physical and emotional changes. In this series, we've delved into the complexities of postpartum challenges. In this installment, we focus on nurturing your mental well-being.

In the postpartum realm, there are two primary categories of mental health concerns. The first, known as the "Baby Blues," affects 4 out of 5 new mothers, constituting 80% of postpartum cases. The onset of this is typically 2 to 3 days after childbirth and can remain for up to 2 weeks before resolving independently. Symptoms may include sadness, irritability, frequent crying (even for reasons you are unsure of!), disrupted sleep or appetite, overwhelming emotions, and doubts about caring for the baby.

If these symptoms persist beyond the initial period, emerge later, or feel impressively overwhelming - it may indicate perinatal mood disorders (what you may know as postpartum anxiety or postpartum depression). Unlike the Baby Blues, perinatal mood disorders often necessitate more extensive treatment, such as therapy or medication. If you or someone you know is experiencing these symptoms, it's essential to remember two things: firstly, you're not alone, and secondly, there are numerous strategies to combat these conditions. From seeking professional counseling to exploring medication options, there is hope and support available for those navigating postpartum mental health challenges. *If you are challenged by a perinatal mood disorder, working with your provider to support your brain chemistry is important. *

If you are looking to nurture your mental well-being heading into postpartum, here are foundational focus points that have helped my own and my clients' postpartum periods.

Get Fresh Air
Take advantage of what is abundant - air, water, movement. If the weather isn't freezing, take the opportunity to get outside and get fresh air. Head out yourself or bundle up the baby in a wrap or stroller. While the preparation may seem daunting, the rewards are well worth it for both of you. If you only have a few minutes, this environmental change will still benefit you. At the very least, open a window and spend time on the patio, porch, or lawn. Sunshine and fresh air offer tremendous benefits, including regulating the sleep-wake cycle, increasing oxygen to the brain, and raising serotonin levels, which is particularly notable for postpartum parents who may feel isolated or confined indoors.

The Importance of Self-Care
I know what you are thinking. In the middle of the chaos of caring for a newborn, it's easy for new parents to neglect their well-being. Practicing self-care in some way is essential for maintaining mental health during the postpartum period. Among all the other tasks that need to happen in your home, prioritizing a short nap while the baby sleeps, enjoying a quick shower, or simply taking a few moments to breathe deeply can make a difference. Head to bed super early (it may be 6 PM), get a chunk of sleep before the next feed, and between the remaining hours of the night until you manage to ban 6-8 hours of sleep, even if not continuous. I recommend figuring out a rough plan that allows you at least 30 minutes at some point in the day to take a walk outside, have some quiet time to enjoy a cup of coffee, or even shower alone. This might be very hard to accomplish, and some days, you may not know where the day went. But if you think through some simple things you might want to do each day, it will be easier to prioritize when the time comes. Make it non-negotiable to take a 10-minute shower every day. You'd be surprised how this reset can change your outlook on the day.

Building a Support Network
Building a solid support network is vital for new parents. Whether it's friends, family members, group chats, or online support groups, having people to lean on can provide much-needed emotional support and practical assistance. FaceTime or a simple phone conversation can provide immense comfort when venturing out is challenging. My favorite thing to do was to call the grandparents when the wheels were falling off at the end of the day - it provided another person for entertainment and someone new to talk with. Embrace invitations from friends to visit or have them over, particularly if they have children themselves; it offers a haven away from home. This support system can A) Help you achieve that self-care we reviewed or B) Remind you that you're not alone and that many people care deeply about your well-being. Maintaining social connections is crucial, especially during the postpartum period.

Embracing Chaos and Lowering Expectations
A recurring observation - parents with organized Type-A personalities—maintaining a pristine home, adhering to a flawless routine, keeping a jam-packed schedule, and shouldering all responsibilities without seeking or accepting assistance—are often the ones who struggle the most. Newborns have an uncanny knack for disrupting any semblance of routine or predictability. They throw all sorts of curveballs at you simultaneously, and when you think you have got them figured out, they change the rules. Relinquishing lofty expectations is a vital survival skill.

Eating Well
It's easy for nutrition to fall by the wayside during the slow chaos of postpartum, but this is when it is vital to nourish the body and fill nutrient stores. Postpartum recovery thrives on a foundation of hydration, protein, healthy fats, and nutrient-dense foods to foster energy, bolster milk production, and mitigate some of the risks of postpartum depression. Prioritize replenishing fluids, protein for tissue repair, and whole foods to replenish some of the nutrient depletion you may have experienced during pregnancy, birth, and postpartum healing. Especially in postpartum, the body is depleted as it works to ensure the baby's needs are met. In addition to baseline nutrient fulfillment, some specific nutrients may be connected with not feeling your best mentally, including trace minerals, Vitamin D, B vitamins, and essential fatty acids. When these nutrient stores are depleted and not replenished postpartum, it can be a trigger for the poor functioning of the body's systems, which can affect mental health.

The postpartum period is a time of immense change and adjustment for new parents. While challenging, it's also an opportunity for growth, resilience, and profound love. By openly discussing the realities of postpartum mental health, we can break down the stigma and provide much-needed support to those who need it most. Remember, you're not alone, and help is always available. Together, we can navigate the waves of postpartum mental well-being with compassion, understanding, and resilience.