Postpartum depression is a common complication of childbirth that can develop at any point within the first year after giving birth. Postpartum depression negatively affects a woman’s mood and her ability to function and bond with her baby. There are several factors that can increase the likelihood that a woman develops this condition.
Being aware of your risk factors and taking steps to improve your mental health can help you prevent postpartum depression.
What Is Postpartum Depression?
Postpartum depression is a type of depression that affects around 1 in 5 new mothers.1 Women who suffer from postpartum depression typically feel sad, anxious, irritable, and hopeless. Other symptoms can include sleeping too much or too little, fatigue, a significant increase or decrease in weight or appetite, agitation or sluggishness, feelings of guilt or worthlessness, difficulty focusing, and suicidal thoughts.2 A woman can develop postpartum depression at any point within the first year of giving birth.
Mild symptoms of depression are common during the first few days after giving birth. This is referred to as the baby blues and affects up to 80% of new mothers.1 The baby blues typically go away within a few weeks on their own. While most women’s symptoms improve, a portion of women will go on to develop postpartum depression. If your symptoms persist beyond the baby blues, are moderate to severe, and are making it difficult to function, care for yourself, and bond with your baby, then you may be dealing with postpartum depression.
Can Postpartum Depression Be Prevented?
In some cases postpartum depression can be preventable.1,2 The first step in preventing postpartum depression is being aware of your risk. Women with low self-esteem, marital problems, a poor support system, and those with a history of depression or anxiety have a higher risk of developing postpartum depression. Also, women who experience the baby blues or stressful life events also have a high risk of depression during the postpartum period.
If you are concerned about developing postpartum depression, there are several steps you can take to prepare. Taking these actions can significantly reduce the likelihood that you experience postpartum depression.
It is important to remember that even if you take every precaution, there is still a chance that you can develop postpartum depression. Some factors may be beyond your control, such as experiencing a stressful life event. If you do end up developing postpartum depression, you can benefit from taking care of your mental health and seeking further help and treatment. Many women recover from postpartum depression.
Eight Strategies for Preventing Postpartum Depression
Whether or not you are at risk for postpartum depression, you can benefit from taking steps to prevent it. Prioritizing your health, seeking support and connection with others, and finding time to take pleasure in motherhood can be helpful. You may still develop postpartum depression even if you try to prevent it. If that is the case, then you can benefit from further help or treatment.
1. Talk to Your Medical Team
If you think that you might be at risk of developing postpartum depression, it can be helpful to alert your healthcare providers, including your Obstetrician (OBGYN) or midwife, primary care physician, and psychiatrist or therapist (if you have one). They will be able to monitor you more closely for signs of the baby blues and postpartum depression and intervene if necessary. If you notice yourself feeling more sad, worried, or irritable than usual, you should bring this up sooner rather than later.
2. Get Active
Exercise is an effective tool for achieving greater well-being during pregnancy and the postpartum period. Studies on the effects of exercise for postpartum women have found that it can help alleviate depression symptoms and also help prevent them from developing in the first place.3
In addition to reducing and preventing depression, exercise can also improve sleep and memory, reduce muscle tension, and increase the release of certain neurotransmitters, including endorphins, serotonin, and norepinephrine. Some studies have even found that exercise provides as much benefit as antidepressant medication with a much lower risk of side effects.
If you are interested in starting an exercise routine, be sure to first speak with your doctor or midwife. Exercising too rigorously during pregnancy or before your body has had a time to heal after childbirth can increase the risk of injury. Professionals recommend aiming for two and a half hours of exercise each week spread throughout the week.4 Good forms of exercise for postpartum women include walking, cardio, stretching, and strength training. Whether you are pregnant or postpartum, exercise can be a beneficial tool for helping to prevent postpartum depression.
3. Rest
This tip may seem contradictory following the previous one, but rest and good sleep are important for physically and emotionally recovery from childbirth. In many cultures throughout the world, women are encouraged to rest during the postpartum period and family and friends help out so that women can take the time they need to recover.5
In the United States, there tends to be a greater emphasis on caring for a woman while she is pregnant, rather than postpartum. Once a woman gives birth, she no longer receives the same level of help and support that she did during pregnancy. When friends and family do visit, they are often more focused on the new baby rather than providing help or support to the mother.
If you are feeling tired or overwhelmed, do not be afraid to ask for what you need and set your own limits. For example, if hosting friends and family is too tiring, do not overdo it. It is important that you prioritize your health and well-being. Also, give yourself permission to rest when the baby is sleeping and practicing good sleep hygiene to help aid in your postpartum recovery.
4. Eat a Healthy Diet
Getting adequate nutrition can also help to prevent and alleviate symptoms of postpartum depression.6,7 Low levels of certain nutrients, like omega-3 fatty acids, are linked to depression in postpartum women. Making an effort to consume omega-3 fatty acids, either in the form of foods or supplements, can be beneficial in helping to improve your mood. You can find this nutrient in certain fish (e.g. salmon, tuna, sardines, and mackerel), nuts and seeds (e.g. flax, chia, and hemp), edamame, and kidney beans.
Eating a healthy diet is especially important for breastfeeding women. If you are nursing, you may need up to 500 additional calories per day for a total of 2,300 to 2,500 calories.8 Breastfeeding mothers should also limit caffeine to under 300 milligrams daily, which is approximately two to three cups of coffee. If you are concerned about whether you are getting adequate nutrition, speak to your doctor or a nutritionist or dietitian.
5. Seek Breastfeeding Support
Breastfeeding is a wonderful way to connect with your baby and provide good nutrition. However, it can also be a source of stress, especially if your baby struggles to nurse properly. Experiencing challenges while breastfeeding, like sore nipples, engorgement, latching problems, and low milk supply, are more common than most women realize. Many women blame themselves for hitting roadblocks while nursing, which can cause feelings of guilt and shame and fuel depression.
If you are finding breastfeeding challenging, it is important to seek help. Women who struggle with breastfeeding are more likely to feel depressed during the postpartum period.9 You can discuss your struggles further with your OBGYN, midwife, child’s pediatrician, or a lactation consultant. They will be able to provide you with tips on how to work through these challenges and determine whether you should supplement with formula. Seeking support can help you improve your breastfeeding experience and, if you need to use formula, accept this decision.
6. Ask For Help
There is a reason why the expression “it takes a village” is often used when talking about parenting. Caring for a newborn is a lot of work and having the help of others around you can make a big difference. If you are feeling overwhelmed by the demands of motherhood, do not hesitate to ask for or accept help when it is offered. Having help with cooking, cleaning, or running errands can ease some of the stress that you feel.
You can take some of the burden off of yourself by accepting help from friends and family, hiring help if you can, or creating a helping system with another family. For example, one night you can cook dinner for yourself and another family and the next night the other family can return the favor. The same system can apply to running errands, going grocery shopping, or babysitting. Finding creative ways to delegate household tasks can reduce stress, which can be beneficial in preventing postpartum depression.1
7. Take Time to Connect with Your Baby
The demands of caring for a newborn can be overwhelming, which can make it difficult to initially bond with your baby. Taking time to connect with him or her can help you feel more attached to your baby, which can make mothering more pleasurable. Skin-to-skin contact is an effective way to improve your sense of connection with your baby and can reduce stress and depression during the postpartum period.10
You can practice skin-to-skin while nursing or bottle feeding or just during everyday interactions with your baby. To practice skin-to-skin, simply place your naked baby on your chest with a warm blanket, tune out any distractions, and savor the moment.
There are many ways other than skin-to-skin to connect with your baby. Any time together where you allow yourself to let go of distractions, turn off electronic devices, and just be with your baby can help with bonding. Make an effort to give yourself some time each day to be present and connect, even if that means putting off chores or other responsibilities for the time being.
8. Talk to Other Mothers
Having a lack of support from others during the postpartum period can significantly increase the risk of postpartum depression, while having a good support system can help prevent it.1,11 Even though support is so important, finding time to spend with loved ones during this time can be challenging.
If you are feeling lonely or isolated, make an effort to reach out to one connection each day, whether it is a friend, family member, or professional. You can also consider joining an online or in-person support group for postpartum mothers. These groups may be run by a peer or professional and allow you to speak with other mothers who are feeling similarly.
What to Do When Prevention Doesn’t Work
Women who actively try to prevent postpartum depression can still develop the condition. There is no way to guarantee that you will not become depressed after giving birth. If you do end up developing postpartum depression, there are several steps you can take to help yourself recover:
Speak with Your Doctor or Midwife
Do not wait until your first postpartum check-up if you think you might have postpartum depression. Set up an appointment with your physician or midwife and explain what you are feeling. They can conduct an assessment to see if you have depression and may be able to help you create a treatment plan or refer you to another professional for help.
Attend a Support Group
After talking with your doctor, you may consider trying a postpartum support group. These types of groups are available online and in-person and may be held weekly or monthly. Some hospitals offer support groups for women after they are discharged home, so you can also ask your nurse if this is available.
Find a Therapist
Psychotherapy is a popular and effective form of treatment for postpartum depression.1 The most common types of therapy for postpartum depression include cognitive behavioral therapy (focuses on changing unhealthy thoughts), interpersonal therapy (focuses on improving relationships), and psychodynamic therapy (focuses on how the unconscious and past experiences impact current behaviors).
If you are interested in therapy, you can ask for a referral from your doctor or insurance company or conduct your own online search. You will want to look for a psychiatrist, psychologist, licensed therapist, social worker, or counselor that specializes in perinatal or postpartum mental health.
Consider medication
If your symptoms of depression are moderate to severe, interfering with your life, or if you have had depression in the past and improved with medication, you may think about including medication in your treatment plan. There are several different types of antidepressant medications that can be used to treat postpartum depression and are relatively safe for breastfeeding.1 If you are interested in medication, you can speak more with your OBGYN, primary care doctor, psychiatrist, or mental health physician assistant or nurse practitioner.
Additional Resources for Postpartum Depression
For more information about how to prevent postpartum depression, see the following organizations:
