10 self-care tips for postpartum depression
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the risk factors, causes, and symptoms of depression in postpartum women. Plus, 10 self-care tips to prevent and treat postpartum depression (PPD).
Navigating postpartum depression (PPD) can feel challenging and overwhelming, but understanding and addressing PPD is crucial for new parents. The days, weeks, and months after having a baby are a time when self-care is a necessity. Taking care of your mental health is as important as caring for your newborn, and with the right approach, postpartum depression and postpartum anxiety can be managed effectively.
What is postpartum depression?
Postpartum depression is a type of depression that can occur in mothers (or father’s) after giving birth. It’s often referred to as postnatal depression, but “postnatal” is used medically to refer to the baby’s experiences after birth, rather than the parents.
Feeling a bit sad or tired is common for any new parent, but postpartum depression goes deeper and can affect your daily life and wellbeing. Many mothers will experience PPD, and recognizing it is the first step toward recovery.
There are several risk factors that might make someone more likely to experience postpartum depression, like hormonal changes, anxiety, lack of sleep, birth trauma, and past mood disorders. Having an understanding of these factors can help those who might experience PPD—and also their loved ones—get the support they need.
10 symptoms of postpartum depression
By staying aware of the symptoms of postpartum depression, you’ll be able to seek help early, or guide your loved one towards getting support quickly, and start feeling better.
Persistent low mood
High levels of anxiety or panic, often about something happening to your baby
Irritability and anger
Fatigue and exhaustion, even when you’ve rested
Feelings of guilt or worthlessness, or feeling that you’re not a good enough parent
Physical symptoms like headaches, stomachaches, and other physical pains without a clear cause
Changes in appetite, such as eating a lot more or a lot less than usual
Loss of motivation to do things you need to do or used to enjoy
Difficulty concentrating or making decisions, even about simple things
Trouble bonding with your new baby
12 possible causes of postpartum depression
Postpartum depression isn't something to be ashamed of. It's a complex condition with many contributing factors. Knowing what these factors are can help new mothers and their families to be more aware and seek support if needed.
1. Hormonal changes
After giving birth, a woman's body undergoes rapid and significant changes in hormone levels. This sudden shift, especially in hormones like estrogen and progesterone, can greatly affect mood and emotions.
2. Sleep deprivation
New parents often experience a significant reduction in sleep quality and quantity. This lack of rest can lead to exhaustion, which, in turn, can exacerbate symptoms of depression.
3. Previous mental health issues
Past mental health conditions, such as depression or anxiety, might make you more susceptible to postpartum depression.
4. Delivery and childcare stress
The experience of giving birth can be physically and emotionally taxing, and some women experience physical or emotional trauma. The pressure of caring for a newborn (especially if it’s your first child), complications, or time to recover from the delivery can make new parenthood feel overwhelming.
5. Pressure from work and home responsibilities
Juggling the demands of work, home, and a new baby can feel enormous and can contribute to feelings of anxiety and depression.
6. Overwhelm or inadequacy
Motherhood can bring feelings of being overwhelmed or not feeling good enough. These can be intensified by societal pressures or personal expectations. Remember that each journey with parenthood is different, and what works for another family might not work for yours.
7. Striving for perfection in parenting
Trying to be the perfect parent can lead to feelings of failure and disappointment, which can contribute to depressive symptoms. Remember that being the perfect parent isn’t a realistic goal. Instead of aiming for elusive perfection, remember that you’re doing the best you can for you and your baby.
8. Lack of free time and personal space
With a new baby's constant needs, finding time for yourself can be challenging. This can contribute to feelings of frustration and loss of identity, especially if you were used to having ample free time before you welcomed your baby.
9. Breastfeeding challenges
Difficulties with breastfeeding, whether from physical discomfort or other issues, can lead to feelings of guilt and inadequacy if that was the path you’d hoped to take. If you’re experiencing issues with breastfeeding, talk with your baby’s pediatrician and even your OBGYN to explore other alternatives, such as pumping and formula.
10. Substance use disorders
If there's a history of substance use, the stress of postpartum changes can sometimes lead to a relapse, which can contribute to depressive symptoms.
11. Caring for a baby with special needs
If your baby was born with health issues or has special needs, the additional stress and concern of navigating your and your baby’s new normal can be a significant factor in PPD. Remember that caring for a child with special needs can present its own unique challenges, but with the right tools and support, you and your baby can thrive.
12. Social isolation
Feeling cut off from friends, family, or support networks, particularly in the early stages of parenthood, can exacerbate feelings of loneliness and depression. Schedule time for regular chats with your loved ones, whether in person or on the phone. It’s important to stay connected with your support system and retain a semblance of normalcy as you navigate your new chapter.
How to deal with postpartum depression: 10 self-care tips
Dealing with postpartum depression can be tough, but incorporating self-care into your routine can make a big difference. Nurturing yourself and finding balance can help you during this new phase of life.
1. Sleep whenever possible
Getting adequate amounts of sleep can be tricky in the first months of a baby’s life. This is normal. Instead of worrying about not sleeping often, aim for the best quality sleep you can get when you can get it.
First step: Create a restful environment in your bedroom. This might include curtains that block out more light, comfortable bedding, and a quiet atmosphere.
Helpful tip: Sleep when your baby sleeps. New mothers can try to synchronize their baby’s naps with times when they can also lie down, even if it’s for short periods.
💙 Try this Sleepy Rhythm Meditation to ease you back into rest after caring for your child during the night.
2. Seek help for daily tasks
Reducing daily stressors can have a significant impact on your wellbeing. There’s no shame in asking for support, whether it be hiring a house cleaner, a dog walker, or even having your groceries delivered.
First step: Make a list of daily tasks that you find overwhelming and identify which ones you can ask for help with.
Helpful tip: Don’t hesitate to ask for assistance, whether it’s from a neighbor or a friend who can help with household chores. Delegate tasks to your partner, family, or hire temporary help if possible.
3. Stay connected with loved ones
Share your feelings with family and friends, no matter how messy they are. Perhaps you call your best friend when you’re feeling lonely or sad, or you reach out to your mom or another family member when you’re feeling overwhelmed.
First step: Reach out to a trusted friend or family member. This might be a phone call, text, or a coffee meet-up. If you’re in the beginning stages of parenthood and don’t feel up to leaving your home, ask them to meet at your house so you (and your baby) can stay in a comfortable environment.
Helpful tip: Schedule regular check-ins with someone you trust to maintain a support system.
💙 Make space for your feelings so you can share them with others in the Feeling Baby Blues with Love meditation.
4. Eat nourishing foods
Eat balanced meals that are rich in vitamins, minerals, and whole ingredients. Your body needs proper nutrition to heal from pregnancy and maintain good mental health.
First step: Start by planning simple, nutritious meals for the next few days. Focus on including a balance of proteins, carbohydrates, and vegetables. Add some chicken to that pasta dish, or opt for oatmeal for breakfast instead of cold cereal.
Helpful tip: Consider preparing meals in advance or asking family or friends to help out with setting up a meal train or contributing to a meal delivery service.
💙 Explore the Benefits of Mindful Eating and how having awareness of the foods you eat can impact your physical, mental, and emotional health.
5. Move your body gently
Start with light exercises like walking or stretching, and listen to your body to give it the kind of movement it needs during recovery.
First step: Begin with short, 10-minute walks around your neighborhood or gentle stretching exercises at home.
Helpful tip: Schedule these activities at a specific time each day to establish a routine.
💙 Try out some gentle mindful movement exercises with the Daily Move to reconnect to your body and steady your mind.
6. Plan for stress reduction and use relaxation techniques
Integrate stress-reducing activities into your daily routine, like daily walks, meditations, or even relaxing activities like yoga or warm baths.
First step: Start a simple meditation practice or schedule relaxing activities like a walk with a friend.
Helpful tip: Ask friends or family to help with tasks or join you in relaxing activities.
💙 Try this gentle and powerful Breathwork for Postpartum Anxiety practice to help soothe any feelings of overwhelm.
7. Avoid major life changes right after delivery
Try to keep your life as stable and predictable as possible during the early postpartum period. Right after delivery isn’t the best time to move or start a new job.
First step: Focus on your current routine and put any major decisions or changes on hold.
Helpful tip: If you need to make big changes, talk it through with a trusted friend or professional for perspective and support.
8. Address housing and social needs
Feeling secure in your environment can help you focus on bonding with your baby and taking care of yourself.
First step: Make sure your home feels safe and comfortable, and reorganize things for easier access to baby essentials.
Helpful tip: If you’re facing significant housing or social challenges, get help from community resources or social services.
9. Join a support group
Connect with others who understand what you’re going through. Not only can it be incredibly comforting to have support, but it’s also essential to connect with others in leading a healthy, fulfilling life.
First step: Research online or ask your healthcare provider about local postpartum support groups.
Helpful tip: If in-person meetings are challenging, look for online forums or virtual support groups.
💙 Connecting with others requires vulnerability and an openness to communicate your feelings. Check out our session on Deeper Communication to learn how to go deep with others.
10. Talk to your doctor
Be open and honest about how you’re feeling so your doctor can provide the right support.
First step: Make an appointment with your healthcare provider, and write down your feelings and symptoms beforehand to ensure you cover all your concerns during the visit.
Helpful tip: If talking face-to-face feels daunting, start with a phone call or email.
Postpartum depression self-care FAQs
How can new mothers prioritize self-care during the postpartum period?
Prioritizing self-care as a new mother is essential. Start by setting small, achievable goals for yourself each day. This could be as simple as taking a 10-minute walk, reading a few pages of a book, or enjoying a quiet cup of tea. It’s also important to ask for help when you need it. Don’t hesitate to delegate tasks to your partner, family, or friends. Taking care of your needs is not selfish—it's necessary for you and your baby.
Can you have postpartum depression and still have a strong bond with your baby?
While postpartum depression can sometimes affect bonding, you can still form a strong bond and a deep, loving connection with your baby. Some mothers find this more challenging, so if you're experiencing postpartum depression or you're worried about bonding, talk to your doctor or a mental health professional for guidance and support.
What is the 5 5 5 rule for postpartum?
The "5, 5, 5" rule is a simple guideline to help new mothers manage stress and promote wellbeing. It suggests that you take five minutes to focus on each of the following every day.
Self-reflection
Relaxation
Mindfulness
For example, spend five minutes journaling, five minutes doing a relaxing activity like deep breathing, and five minutes practicing mindfulness, perhaps by observing your surroundings or focusing on your baby’s movements. This practice can help create a sense of calm and control during the busy postpartum period.
How long is a mother considered postpartum?
A mother is typically considered postpartum for about six weeks after giving birth, but the physical recovery process can vary for each woman. Some may feel back to normal in a few weeks, while others may take several months. Emotionally adjusting to the significant feelings and lifestyle changes that come with being a new parent can take a lot longer. Postpartum depression can affect women at any time within the first year.
How can partners and loved ones support someone experiencing postpartum depression?
Supporting a loved one with postpartum depression is all about being there for them, both emotionally and practically. Listen to them without judgment, offer to help with the baby or household tasks, and encourage them to seek professional help if needed. It's also beneficial to educate yourself about postpartum depression so you can understand what they're going through. Your support can make a significant difference in their recovery journey.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
