Therapy for Postpartum Depression Anxiety
Therapy During Pregnancy and Postpartum: Prepare emotionally for childbirth and postpartum. Address mental health concerns, develop coping strategies, and exercise safely throughout.
Postpartum Depression:
You knew it was going to be hard. You’ve seen the social media posts, and heard it from friends and family. You didn’t go into this thinking that bringing home a baby was going to be all sunshine and rainbows. Yes, there would be sleepless nights and sore breasts, days without a shower, but all things you could handle. However, whatever “this” feeling is - a mash-up of loneliness, anxiety, joy, guilt, deep affection, sadness, adoration, resentment, and intrusive thoughts - “this” is not what you expected, and maybe there is something wrong with you.
That scenario is something frequently seen among new mothers. Unfortunately, this side of the “being a mother is really challenging” narrative isn’t usually part of the discussions in your friend groups or on social media. Part of that is because of the stigma and shame that might come with those feelings, and part of it might be because when mothers are that tired and overwhelmed, there is no bandwidth left to try to process what is even happening.
Postpartum Depression Versus the Baby Blues
After childbirth, various mood changes and disorders can arise. With extreme fluctuations in hormones, intense mood shifts can often be mistaken for an ongoing condition. Commonly referred to as the ‘baby blues,’ there will be symptoms of frequent mood swings, crying, anxiety, intrusive thoughts, and sleep issues. It is extremely common to experience baby blues within days after delivery, with it typically resolving within two to three weeks.
In contrast, postpartum depression is more severe and enduring. It can manifest as difficulty bonding with the baby, intense irritability, feelings of inadequacy, severe anxiety, constant intrusive thoughts, and even suicidal thoughts. Symptoms last longer than three weeks and can sometimes last for a year or more interfering with your ability to care for yourself and your baby. They can also be part of an unresolved birth trauma.
Symptoms of Postpartum Depression
Persistent sadness or low mood
Loss of interest or pleasure in activities once enjoyed
Feelings of worthlessness or guilt
Difficulty bonding with the baby
Intense irritability, anger or crying spells
Eating too much or too little
Insomnia or excessive sleeping
Lack of motivation to do activities with the baby
Anxiety or excessive worry
Thoughts of self-harm or harming the baby
Suicidal thoughts or ideation
Coping with Postpartum Depression
Seek professional help should be priority #1
Exercise - even if just a long walk with a baby carrier
Create as much of a routine as feasible
Ask for help (cooking, cleaning, laundry)
Take space away from the baby
Do more skin to skin
Sleep - I don’t know when, but you MUST get some sleep
Postpartum Depression and Exercise
You’re aware that exercise is recommended for postpartum depression, but the thought of it can feel overwhelming. You're exhausted, feeling guilty about leaving your baby, unsure of what exercises are safe (diastasis recti what ? - it sounds scary). Yet, research consistently shows the significant benefits of exercise for women experiencing postpartum depression including alleviating symptoms of low mood, anxiety, and fatigue. Exercise stimulates the release of endorphins and neurotransmitters that promote feelings of happiness and well-being, while also reducing levels of stress hormones like cortisol. Exercise can enhance self-esteem and body image, something particularly important during a time your body looks and feels so different. Finally, exercise offers a valuable opportunity for social interaction and support, whether through joining a fitness class, simply taking a walk with a friend or working with a therapist like myself* who is qualified to incorporate exercise into therapy sessions.
Preparing for Motherhood: Exploring Therapy During Pregnancy
As you embark on the amazing journey of pregnancy, a mix of excitement and anticipation often accompanies concerns about the upcoming birth and postpartum period. Feeling anxious amidst the joy is completely natural. This is where therapy during pregnancy can be incredibly valuable, especially if you have a history of mental health challenges. By proactively seeking support, you can lay a solid foundation for emotional resilience and preparedness. Therapy provides a safe and confidential space to explore and address issues such as body image and body changes, develop coping strategies, and to anticipate and prepare for the emotional shifts and challenges you might encounter after childbirth. This proactive approach to mental health during pregnancy goes beyond preparing the nursery and picking out baby gear; it prioritizes nurturing your emotional well-being, which is equally important for a healthy and fulfilling experience.
Furthermore, for women who have experienced postpartum depression in the past, therapy during a second or even fifth pregnancy can offer invaluable support and equip you with tools to navigate the postpartum period with more confidence and joy.
*Rachel holds a pre/postnatal performance certification, allowing her to provide tailored exercises during and after pregnancy.