You’ve probably heard a lot of talk about Postpartum Depression. You read about it in the baby books while you were expecting, you filled out the screening questionnaires at the pediatrician’s office and maybe you’ve seen some posts from influencers who have struggled as well. But how do you really know if what you are feeling is Postpartum Depression and how do you start to feel better?

As a licensed Marriage & Family Therapist who specializes in mental health for moms and a mom of three, I am no stranger to Postpartum Depression. 1 in 5 moms experience postpartum depression or anxiety, making it the most common complication of childbirth.

Let’s let that sink in. Postpartum depression/anxiety is MOST common complication of childbirth. That statistic always blows my mind.

While it might be shocking, it is also not surprising. Pregnancy, childbirth and postpartum (or the perinatal period) are times of intense physical, mental and emotional change. I would argue the most significant and transformative transition in one’s life. Throw in insufficient support, not enough community, unrealistic expectations for moms and quick returns to work without adequate childcare and you have the perfect recipe for the onset of a depressive episode.

What Is Postpartum Depression?

Postpartum depression (or PPD) is a mood disorder that affects women during the perinatal period (pregnancy through the first year of life).

Signs & Symptoms:

Symptoms usually show up within the first few weeks after giving birth but may start in pregnancy or any time up to one year after childbirth.

• Persistent sadness or hopelessness
• Intense irritability, anger or rage
• Frequent crying
• Difficulty bonding with baby
• Loss of appetite or overeating
• Difficulty sleeping or sleeping too much
• Extreme fatigue
• Loss of interest in things you enjoy
• Feelings to worthlessness, shame or guilt
• Difficulty concentrating, making decisions or thinking clearly
• Fear that you are a bad mother
• Intrusive thoughts (thoughts of harm coming to the baby)
• Thoughts of harming yourself and/or recurrent thoughts of death

Is It Postpartum Depression or the Baby Blues?

Most new moms will experience some tearfulness, anxiety, and mood swings in the first several days following childbirth due to hormonal fluctuations and sleep deprivation. These are called the “Baby Blues.” However, postpartum depression is more severe and longer lasting.

Postpartum Depression

• More severe symptoms that last longer than 2 weeks
• Can start in pregnancy or up to one year after childbirth
• Does not go away on it’s own
• May interfere with your ability to care for baby or other daily tasks

Baby Blues

• Mild symptoms
• Goes away on it’s own 2 days to 2 weeks after birth
• Usually peaks 3-5 days after delivery
• 80% of new moms experience baby blues

Why Am I Experiencing Postpartum Depression?

First of all, postpartum depression is a complication of having babies. That’s it. It does not mean that you did something wrong or that there is something wrong with you. However, there are some factors that may make it more likely that you will experience it. It can be helpful to know if you are at an increased risk of developing PPD in order to be on the lookout for symptoms and get treatment.

Risk Factors:

• Experiencing depression in the past
• Family history of depression
• First-time mom, younger moms and older moms
• Low social support
• Stressful life events
• Financial difficulties
• Multiple births (twins, triplets)
• Having a baby with special needs
• Complications during pregnancy and/or childbirth
• Marital Issues
• Unplanned or unwanted pregnancy

Start Feeling Better

The good news is postpartum depression is completely treatable. If you are in the trenches and struggling to feel hopeful that things will ever get better, know that they can and will. The first step is to reach out for professional help. Connect with your OB/GYN, primary care physician, child’s pediatrician or a therapist if you’re struggling. They can help determine whether you’re dealing with baby blues or postpartum depression and get you the support you need. Psychotherapy has been shown to be very effective at treating PPD, especially Cognitive-Behavioral Therapy and Interpersonal Therapy. Medication, such as an antidepressant, may also be a treatment option you and your doctor consider.

In addition to reaching out for professional help, here are some strategies you can try to start feeling some relief today:

• Increase your social support: Reach out to family or friends and let them know what is going on with you.
• Focus on sleep hygiene: Getting enough sleep with an infant is nearly impossible. How many times your baby wakes up in the middle of the night is largely out of your control. However, you can focus on creating a more optimal sleep environment. Try avoiding screens 30-60 minutes before bed, keeping your bedroom dark and cool and journaling instead of scrolling social media.
• Fuel your body: Caring for an infant requires a ton of energy – even more so if you are breastfeeding. Eating enough protein, healthy fats and fruits/vegetables can help you get the nutrients your body needs, which plays an important role in mental wellbeing.
• Move your body: Exercise has unbelievable benefits for our mental health. It doesn’t need to be high intensity or long in order to be effective. A quick 20 minute walk can do wonders.
• Get outside: A bit of fresh air and sunshine can be so helpful for you and baby.

Final Thoughts

If you think you may be struggling with postpartum depression, you are not alone. You can and deserve to feel like yourself again! Reach out to your healthcare provider today. If you are located in Colorado or California, I provide therapy for moms through telehealth and in-person at my office in Denver. I would be honored to help you through your motherhood journey. Reach out to me through phone, email or my website to schedule your free 20 minute consultation today!