Many women experience mood swings, sadness, anxiety or feeling overwhelmed after having a baby. For most women, these feelings will go away on their own when their hormones stabilize. The symptoms of postpartum depression, however, are much more intense and usually do not go away without treatment. This condition affects one in eight women, according to the March of Dimes. Although women with postpartum depression should receive counseling for the condition, they can do a few things at home to help themselves cope with their feelings.
Step 1
Accept the feelings. Many women try to fight against their feelings of depression, which may actually make the condition worse. Instead, women should recognize and accept their condition and not set unrealistic expectations for themselves.
Step 2
Ask for help. Taking care of a newborn and dealing with sleepless nights can be tough for anyone, but especially for women struggling with depression. Enlist the help of family members and friends to run errands, help around the house, babysit and provide company to make this time a bit easier.
Step 3
Get proper nutrition and exercise. Keeping the body physically healthy can improve overall mental health, explains MayoClinic.com. Although it is difficult to get enough sleep as a new mom, it's important to try to get as much as possible. Talking the baby for long walks outside and munching on fruits and vegetables throughout the day can also help.
Step 4
Speak up. Women suffering from postnatal depression shouldn't feel embarrassed or ashamed to talk about their feelings with their loved ones. Although talking to a trained counselor is crucial, many women find that openly communicating about their feelings on a daily basis with friends and family is just as important. Women who do not have supportive family members or friends may want to consider joining a support group or a group counseling program.
Step 5
Try relaxation exercises. Deep breathing, visualization, imagery and progressive muscle relaxation can reduce feelings of stress and anxiety and ease depression, explains HelpGuide.org.
Step 6
Talk to a doctor about antidepressants. If counseling and other coping strategies do not seem to be helping, women should consider using antidepressants to manage their postpartum depression. Although these medications may cause unwelcome side effects, their benefits may outweigh the risks in some circumstances.
Tips and Warnings
- Writing down thoughts and feelings in a diary or on a blog may also prove useful.
- Women who have thoughts of harming themselves or their baby should seek professional help immediately. Some antidepressant medication can pass to the baby through breast milk while nursing. Breastfeeding women should always let their doctor know about their nursing before taking antidepressants.
