When to Look For a Postpartum Depression Therapist
The arrival of a baby often brings immense happiness, but it can also trigger postpartum mood disorders like the baby blues and postpartum depression. Yet the latter goes beyond just sadness; it can cause a disconnect that makes bonding with your baby difficult. If these feelings linger for more than two weeks, mothers and their partners should seek support from a postpartum depression therapist. To help navigate this challenging time, in this article, you’ll learn how to reclaim your joy, improve your mental health, and receive the support you and your family need.
“Postpartum needs to be honored as the powerful life transition that it is” – Unknown.
When to Look For a Postpartum Depression Therapist
Understanding Postpartum Depression
Did you know that up to 1 in 7 women experience postpartum depression? This unsettling reality leaves many uncertain whether they’re facing standard exhaustion or the more profound effects of postpartum depression. Symptoms can vary widely, often emerging within the first two weeks after childbirth, but they can also arise during pregnancy or even a year later. Unlike the baby blues, these symptoms are more intense and persistent. Here’s what to watch for:
Signs of Postpartum Depression
What are the three main symptoms of depression? You might already be familiar with them. According to the DSM5, the following symptoms typically last longer than two weeks:
- Feeling down or hopeless most of the time.
- Losing interest in activities you once enjoyed, including spending time with your baby.
- Feeling constantly tired, even after resting.
- Eating much more or less than usual.
- Difficulty sleeping or sleeping too much.
- Experiencing overwhelming guilt or feeling like you’re not a good mother.
- Feeling detached from your baby or having trouble feeling affection.
- Experiencing intense worry or sudden bouts of fear.
- Feeling unusually irritable, angry, or easily frustrated.
- Struggling to focus, remember details, or make decisions.
- Experiencing scary or unwanted thoughts about hurting yourself or your baby.
When to Seek Professional Help
Postpartum mood disorders can profoundly affect a mother’s mental health, ranging from postpartum anxiety to the more severe mental illness like postpartum psychosis, which includes symptoms such as hallucinations, delusions, and severe mood swings. Postpartum anxiety involves intense, persistent worry that disrupts daily life and affects bonding with your baby. Some mothers may experience both postpartum depression and anxiety simultaneously, fluctuating between deep sadness and anxiety.
So, if you find that:
- Your mental health is affecting your relationship with your baby
- You’re experiencing thoughts of self-harm or harming your baby
- If your symptoms worsen over time…it’s crucial to speak with a mental health professional.
Hannah Evans, a licensed marriage family therapist advises,
“The entrance into parenthood is a complete reorientation of the mind, body, and soul. Hormones, routines, and relationships all get upended and sometimes, our systems become dysregulated and need a little extra support adapting. The long anticipation of unbridled joy from a new baby does not always become reality, and when difficult emotions develop, this can feel scary, disappointing, and isolating. If you are struggling with postpartum depression, know you are not alone and that seeking support is one of the greatest gifts you can give to yourself, and your family too. The parent, the partner, and the human in you deserves healing.”
Self-Care Strategies: Balancing Parenthood and Mental Health
1. Prioritize sleep
It might be frustrating to hear that sleep is one of the key self-care strategies, especially when it feels elusive to parents. However, mental health and sleep are closely linked—stress can make falling and staying asleep harder, while insomnia can worsen depression.
Thankfully, there are a few tips that might relax your mind and train your body for a restful night:
- Create a peaceful bedroom sanctuary with black-out curtains, comfortable bedding, and avoiding screens one hour before bed.
- Align your baby’s nap times with moments when you can rest, even briefly.
3. Maintain a balanced diet
What is the 5 rule for postpartum? The 5-5-5 rule for postpartum recovery is a guiEat the rainbow by incorporating balanced meals full of vitamins, minerals, and whole ingredients. Proper nutrition will help you recover from pregnancy and support your mental health.
A 2023 study found that dietary patterns significantly impact postpartum depression symptoms. For example, women who followed a diet—rich in vegetables, fruits, nuts, beans, and whole grains—experienced less severe symptoms. In contrast, those who ate a diet high in red and processed meats faced a higher risk.
5. Move your body
Begin with gentle activities such as walking with a friend, connecting to nature at a local park, or taking a light yoga class. As you ease back into exercise, pay close attention to how your body feels and schedule consistent “you-time” to establish a daily routine.
- A 2023 meta-analysis looked at how exercise can help with postpartum depression compared to standard care. Results showed that exercise significantly reduces depressive symptoms, with pram walking, yoga, and mixed exercise being the most effective. Interestingly, among the three, pram walking was the most promising.
7. What not to do during postpartum recovery?
There are a few things you should avoid. For example:
- Don’t make major life changes immediately after delivery. Strive to maintain stability and predictability rather than undertaking tasks like moving, starting a new job, or renovating your home. If unavoidable changes arise, receive support from loved ones to manage the transition.
- Don’t isolate yourself. A 2023 study revealed that loneliness from postpartum depression often arises from self-isolation, stigma, and unmet support expectations. However, mothers who receive validation from healthcare professionals, peer support, and practical help from family experience fewer symptoms.
As a final note, with the challenges of newborn care, it’s important to reach out for help, whether from family, friends, or local parenting groups: hearing from parents who are experiencing the same as you may lift your isolation and give you a sense of hope. lf.
2. Follow the 5 rule
What is the 5 rule for postpartum? The 5-5-5 rule for postpartum recovery is a guideline to help mothers rest and heal after childbirth. It recommends:
- 5 days in bed: Rest as much as possible, stay in bed, and focus on bonding with your baby.
- 5 days on the bed: Gradually start moving around the house but still take it easy and prioritize rest.
- 5 days near the bed: Begin to resume light activities, but continue to avoid overexertion.
Although this approach isn’t specifically for postpartum depression, it provides at least two weeks of intentional rest – major win for mothers!
4. Reduce stress
Stress, the culprit of many mental health conditions, greatly impacts your well-being if left unchecked. To reduce your levels:
- Start by making a list of tasks that feel overwhelming, and don’t hesitate to ask for help—whether it’s from friends, family, or by hiring assistance.
- Create a safe and comfortable home environment by reorganizing essentials for easier access, and seek support from community resources if you’re dealing with larger challenges.
- Incorporate stress-relief into your daily routine with practices like meditation, journaling, or hot baths.
Prioritizing your comfort and delegating tasks will allow you to focus more on bonding with your baby and taking care of yourselience.
6. Take antenatal and postnatal classes
There is profound power and comfort in being well-informed. The more prepared you are, the more secure you’ll feel, and this applies directly to managing your postpartum period.
- For instance, a 2023 study with 584 women found that those who were satisfied with their antenatal education experienced lower levels of postpartum depression.
- Additionally, a 2022 study in urban Japan found that mothers who participated in the HUG Your Baby education program had significantly lower postpartum depression and higher parenting confidence compared to those who did not, with improved outcomes at both one and three months postpartum.
Therefore, engaging in antenatal and postnatal classes can help you gain practical strategies, build a support network to ease the transition into motherhood, and foster a smoother, more empowered postpartum experienceorn care, it’s important to reach out for help, whether from family, friends, or local parenting groups: hearing from parents who are experiencing the same as you may lift your isolation and give you a sense of hope.
Finding the Right Postpartum Depression Therapist
What therapy is best for postpartum depression? How long does it take to improve the symptoms of postpartum depression? And how can you find a postpartum depression therapist? These are some of the most common questions we receive, and we’re here to give you the answers.
Cognitive Behavioral Therapy (CBT) stands out as the gold-standard approach, helping many mothers develop effective coping strategies and reshape negative thought patterns. While the time it takes to see improvement can vary, many individuals notice significant changes within a few weeks to a few months of starting.
Understanding how therapy can help with your postpartum depression symptoms empowers you to take proactive steps toward recovery. Whether through CBT or another evidence-based method, one of our mental health professionals can provide the support and tools you need. We also discuss your insurance and how to make treatment financially available for you.
Ready to take charge of your healing journey today?
Schedule a FREE consultation with our mental health professionals in person or remotely from home. Alternatively, book a FREE call with our intake coordinator for guidance in finding the right therapist for your needs.
Therapy is a powerful step toward treating postpartum depression, and enhancing your well-being as a parent. Remember, support is available, and you don’t have to face this alone.