Mental Health Prep for Postpartum
While many expecting parents prepare their first baby with prenatal vitamins, regular exercise, dietary adjustments, and safety improvements to their home, many parents forgo addressing and prepping their mental health for this huge life change. Most people are shocked to learn that the most COMMON complication of childbirth is postpartum depression. But it’s not that surprising when we look at mental health in the United States and the difficulties facing parents in modern America such as childcare access, limited parental leave, and costs just to have and raise a child. 1 in 7 mothers or birthers experience postpartum depression (although the number is closer to 1 in 5 post-COVID research indicates). 1 in 10 fathers or non-birthing partners also experience some significant mental health concerns in the postpartum period. The shift of becoming a parent is likely the biggest change you’ll have in your lifetime and can bring up a host of mental health struggles for many.
Protecting and safeguarding your mental health and well-being is of utmost importance. Not only do significant mental health challenges affect the person experiencing them both emotionally and sometimes physically, but they also wreak havoc on our relationships and impact outcomes for the children of parents who are struggling. There are 3 main areas to consider as top priorities during the perinatal and postpartum period that can help improve and protect your mental health. Even if you have never had a significant mental health concern, I encourage you to keep reading to understand how you can keep it that way and allow you to experience new parenthood fully.
Sleep - If you’re a client of mine, you have heard me say these 2 things about sleep, postpartum, and mental health. 1. Sleep is probably the most important piece of our mental health. 2. Sleep deprivation is a form of torture! Prioritizing sleep as a new parent will help you through this transition and protect your mental health. While it may not always be *perfect* sleep, some sleep is better than none. Make sure you as a parent are trying to get as much sleep as possible. Figure out a sleep schedule that works for you, your partner, or anyone else who may be caring for your newborn. Maybe that means taking “shifts” with your partner at night, sleeping while the baby sleeps during the day, or getting outside help from family, friends, or professionals to allow you to sleep. There is no right or wrong way to do this, the only goal is that you find what works best for YOU to get the most sleep you can during this sleepless period. You may be thinking “But I do the dishes, clean the house, and do the laundry when the baby sleeps! When will I get this done?!”. Revisiting expectations and asking for help when it’s needed is a helpful way to reprioritize sleep and your well-being. Whatever you need to prioritize sleep, DO IT.
Community - Creating and maintaining a solid community during the perinatal period and postpartum is invaluable as a new parent. This transition is extremely difficult and having people that you can count on may be the biggest stress reliever you can have. Whether it’s asking your current friends and family members to set up times to come over, help around the house, or go out and about to get you out of the house, make sure you have some folks you can count on to be there for you. This requires vulnerability and vulnerability is freaking HARD. I think you’ll find that some people in your life are ready and willing to be there for you, no matter what. Additionally, creating a community that is in the same phase of life as you is also important. Having people you can talk to, bounce ideas off of, and have an understanding of just how hard this period of life can make all the difference when you are feeling tired, overwhelmed, and lonely in your parenthood journey. Joining your local PEPs (Program for Early Parent Support) group (https://www.peps.org/), Lamaze, or newborn classes in your community such as The Heybrook (https://www.theheybrook.com/), or even using apps such as Peanut (https://www.peanut-app.io/) can help you meet and connect with others in the same phase of life.
Professional Support - Sometimes professional support is needed to get you through life’s rough spots and changes. Talk therapy, support groups, and medication (Yes, even medication! As always consult your physician to determine what is best for you.) could be what’s necessary to get you feeling more like yourself again during the perinatal period. All of these methods have been shown to improve perinatal mood and anxiety disorders. Talk therapy in particular is considered the “first line of defense” in treating depression and anxiety during this period of life. While your brain may be telling you “You should be happy to have a child!” our brains and our feelings don’t always match. Coupled with the very real hormonal and genetic predispositions for mental health issues during this time, professional help and support may be the best course of action. Even if you aren’t experiencing symptoms of depression or anxiety, having a therapist or support group to process the change to parenthood could prevent any mental health issues from arising. Perinatal Support Washington (https://perinatalsupport.org/) and Postpartum Support International (https://www.postpartum.net/get-help/provider-directory/) have online directories of therapists and medication providers who specialize in perinatal mental health and also offer a wealth of different support groups for parents and families.
While this is not a comprehensive list, these 3 areas are extremely important to perinatal mental health and well-being for anyone who is embarking on the journey of parenthood. Even just addressing one of these areas can prevent or improve your mental health and well-being during the first year postpartum. Having a child and becoming a family is an exciting and hopeful time and caring for your mental health will allow you to enjoy all the perinatal period has to offer. As a society, our goal to raise happy and healthy children starts with healthy and happy parents. Consider this as you embark on this new phase of life so that you can enjoy all the big and small moments with your newborn and this new role for yourself. Advocating for yourself and finding what works for you and your family is not always the easiest task, but could positively impact you, your partner, and your child for years to come.
References
“Baby Blues and Postpartum Depression: Mood Disorders and Pregnancy.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/postpartum-mood-disorders-what-new-moms-need-to-know. Accessed 16 January 2024.
“Depression During Pregnancy & Postpartum.” Postpartum Support International, https://www.postpartum.net/learn-more/depression/. Accessed 16 January 2024.
