What is Postpartum Depression and How do I Deal With it?

Medically Reviewed By: Chukwuma Chinaza Adaobi 

The months following the birth of a baby are ones of great adjustment. Changing body chemistry, lack of quality sleep and numerous other stressors lead many women to experience postpartum depression in the year following childbirth.

Sadly, inadequate information and understanding of the nature of postpartum depression, along with a pervasive stigma in our society about its exact cause, leave many women to suffer alone. Postpartum depression is a disease and is never the fault of the mother - nor is it an indication of their worthiness to be a mom.

Healing is available for postpartum depression, and no mother should feel shame for pursuing treatment for this medical condition. It is real, it is common, and it is treatable.

How Many People Experience Postpartum Depression?

Postpartum Depression is incredibly common. While some estimates cite postpartum depression statistics as high as 20% (one in five women), most experts agree that the frequency is around 15% (one in seven women).

When Does Postpartum Depression Occur?

Postpartum depression can happen at any time during the baby's first year of life - not just immediately after birth. In fact, postpartum depression tends to spike around the time the baby is five months.

What Are the Symptoms?

Most women experience some level of "baby blues" during the first two weeks after childbirth due primarily to the hormonal shifts that occur during that period. The primary symptom is an underlying feeling of sadness.

Postpartum depression, however, is marked by persistent feelings past the initial two-week mark, and the symptoms are much broader than simply "sadness." In fact, many women don't recognize that they may be suffering from postpartum depression simply because sadness isn't their primary symptom. Postpartum depression often doesn't look like people think it does. Symptoms often include:

• Anger, rage, or irritability
• Difficulty sleeping - even when exhausted
• Feeling "flat" - no strong feelings of either happiness or sadness
• Unexplained crying
• Extreme worrying or anxiousness
• Intrusive thoughts of serious harm or death coming to the baby
• Not feeling connected or loving toward the baby
• A general feeling of "this isn't what I expected it to be"

In more extreme cases (typically associated with postpartum psychosis), symptoms can include:

• Hallucinations
• Paranoia
• Thoughts of suicide or of harming the baby
• Confusion/disorientation

It's important to note that most high-profile media stories highlight women who suffer from postpartum psychosis, giving many sufferers the impression that if they are not experiencing these extreme symptoms, they're not experiencing postpartum depression.

It is simply not true. The truth is that postpartum depression symptoms occur on a spectrum, and a woman may only suffer a few of the above symptoms.

What Causes Postpartum Depression?

There isn't one single cause or predictor of postpartum depression, but rather it is caused by a combination of complex factors. Here are some of the culprits:

Hormones

Women make jokes and hear endless flippant remarks about "hormones," but the truth is that they are real and they are powerful. There are many physiological changes that occur during and after pregnancy, not the least of which are incredible fluctuations of hormones that cause very profound chemical changes in a woman's body. In many ways, these changes are miraculous. In other ways, they wreak havoc.

More specifically, the hormones estrogen and progesterone are significantly elevated during pregnancy, and then rapidly return to normal levels within 24 hours of childbirth. It is a huge adjustment for a woman's brain chemistry to adapt to, and the primary contributor to postpartum depression.

Lifestyle Factors

Some of the practical challenges of parenting a newborn exacerbate the hormonal effects, and the net result can be postpartum depression. These include:

• Lack of sleep
• The added stress of parenting a newborn
• Added challenges in the parental relationship
• Loss of flexibility/free time
• Lack of a good support system
• Lack of time to exercise
• Poor nutrition
• A strong desire or pressure to be the "perfect parent"/Type A personality

Social Factors

Teen moms and women who are in poverty have higher rates of postpartum depression. It's likely that the added stress experienced by these groups of women as they enter motherhood exacerbates the other factors and leads to their increased risk of postpartum depression.

Medical History and Genetics

Just as with traditional depression, there is a genetic component and women who have a family history of depression, or postpartum depression is at an elevated risk to struggle with the illness themselves. Similarly, women who have suffered from depression in the past have a higher likelihood of struggling post-birth, as well as women who experience premenstrual dysphoric disorder (PMDD) with their regular menstrual cycles. PMDD is an extreme form of PMS and an indicator of a woman's chemical brain response to hormonal fluctuations.

 

Struggles with fertility and difficulty conceiving also increase a woman's likelihood of experiencing postpartum depression. Finally, a traumatic or medically difficult birth experience is also a risk factor.

How Can I Deal with Postpartum Depression?

There are many things you can do to combat postpartum depression - it's not something you just have to suffer through. If you believe you are struggling, the first step is to speak with your doctor about your concerns. They will ask you more detailed questions to see if a diagnosis of postpartum depression is right for you.

Some women can combat their postpartum depression with simple lifestyle adjustments - other women need more comprehensive medical intervention. Regardless, it's important to remember that postpartum depression is, at its core, a chemical issue - and if you are not able to improve your symptoms without medical support, it is NOT a personal failure.

Postpartum depression is a complex relationship of multiple factors - and treatment for postpartum depression is equally complex. Here are some things you can do to combat the illness and return to wellness.

Develop Support

Be open about your struggle with postpartum depression with other mothers in your social circle. While you might have to battle the illness, you do not have to battle shame. Think about it - if as many as one in five women suffers from postpartum depression, the likelihood that you know women who have gone through it is incredibly high.

Make it a priority to spend time with friends and family. While it might not be possible to do all of the things you did pre-baby, gathering with others in a social setting is healthy. If you don't have a lot of friends who are mothers, contact your birthing hospital or your obstetrician and ask them about local parent/baby groups in the area. They are a great way to connect socially (and commiserate about the challenges of parenting a baby) with other moms.

You may also want to consider a local support group for women struggling with postpartum depression. These are very supportive, non-threatening groups that allow you to learn more about the illness, what it looks like in everyday life, and feel less alone in your struggle. They are also a wealth of information on local professional resources to help you. You don't need a diagnosis to attend - they welcome all new mothers. Ask your local hospital, doctor, or obstetrician for help finding one in your local area.

Make Simple Lifestyle Adjustments

There are a few things you can do to try and combat postpartum depression on your own. These include:

• Ask a partner to take an overnight feeding (pump if you're nursing) to help you get a longer stretch of restorative sleep
• Schedule regular exercise
• Get outside in the sunshine and go on walks
• Pay attention to your nutrition; eat healthily
• Find ways to exercise regularly
• Eat a small piece of dark chocolate (yes, really!)

Seek Professional Help

Sometimes lifestyle adjustments don't help, or adequate social support is hard to come by. Counselling or talk therapy has been proven to be incredibly helpful in treating postpartum depression. A counsellor or therapist can not only help you work through the major lifestyle transition of adding a newborn to your family, but they can also walk alongside you and help you to find ways to implement some of the lifestyle changes listed above - because it can seem overwhelming to do it on your own.

A trained counsellor will help you identify the root causes of your negative feelings, give you guidance to process them effectively, and coach you on ways to improve those specific aspects of your life. And while there are many options available, the reality is that making time for appointments which caring for a newborn can be incredibly challenging. Navigating nursing and napping schedules, along with finding childcare, can make it feel nearly impossible to leave the house. Thankfully, there is quality and professional therapy available online to provide postpartum depression treatment, which is a perfect solution for a new mother to get the help she needs.

Medications are also available to help with postpartum depression. Your doctor can recommend and prescribe one that will work best in your situation, but even if you choose not to try medication make sure you keep them in the loop. Explain to your doctor that you feel you are experiencing signs of postpartum depression but would like to try non-medicated strategies to treat it before deciding whether you need medication. They will be able to tell you what symptoms to watch for to tell if your illness is getting worse and if you might need additional medical support.

The bottom line is you don't have to go through this alone. Postpartum depression is a common illness that can be treated in many ways. If you are struggling after the birth of a baby, seek help. Take action. Call your doctor. Contact a counsellor.

After all, this should be one of the most joyous times of your life. Don't let postpartum depression steal that from you. Take charge, and take it back.

What are the Natural Cures for Depression?

Depression is a word that has been used loosely in our world. It has been used during moments of grief, sadness, and unhappiness. At least once throughout your lifetime, you might experience down moments that may make you think you are depressed. In the real sense, you are only going through a phase of sadness and not depression. Depression is more profound than we may think. It is a mental health challenge that has gained more popularity in recent times than ever before. It could become a severe health condition that may affect a person’s work, relationships, family, and life.

Factors Supporting Depression

Just like several other illnesses related to mental health, depression is caused by a combination of factors. The World Health Organization mentioned that biological, psychological, and social factors are critical in developing depression. One or more of these factors could interact with an individual and result in depression. A fine interaction of all these factors can cause several levels of depression.

For example, a person who has gone through some hard moments in life, such as unemployment or the death of a loved one, may experience loneliness (a social factor), which could translate into severe depression. Also, psychological trauma due to the loss of a job, fraud, failure in school examinations, divorce, sexual violence, and other adverse life events can cause depression.

In some other cases, biological factors such as defective mood regulation by the brain, hormonal imbalance, certain debilitating health conditions, and disabilities have been found to support depression. Studies show that when the neurotransmitters in the brain go out of their natural and delicate balance, depression can occur.

Depression And The Various Types

The types of depression include Situational depression, Biological depression, Psychological depression, and Existential depression. It could also be classified as Major Depressive disorder, Persistent Depressive disorder, Seasonal Affective disorder, Bipolar disorder (manic depression), Psychotic depression, Premenstrual Dysphoric Disorder (PMDD), Perinatal depression (including antepartum and postpartum depression) and Atypical depression.

• Major depressive disorder is the most prevalent type. It is described as a depressed mood, loss of interest in favourite activities, significant weight changes, sleep troubles, reduced appetite, reduced energy, thoughts of worthlessness and suicide, indecisiveness, restlessness or reduced movement, etc. It is not an occasional depression that goes away. It occurs almost every day.
• Persistent Depressive disorder is also known as dysthymia. It is described as a chronic form of depression. It is characterized by continuous feelings of hopelessness and inadequacy, which may cause a loss of interest in day-to-day activities, causing reduced productivity in life matters.
• Seasonal Affective disorder is the type of depression associated with seasonal changes. For many people, it commences and ends around the same time year in, year out. It is more common during the fall and winter months but rarely in the spring or summer.
• Manic depression (bipolar disorder) makes that individual experience extreme moods. At a point in time, he/she is so happy and all over the place. The next minute could be so low because of depression. It is a mix of mania and depression.
• In Psychotic depression, such a person experiences depression in addition to psychotic symptoms such as delusions and hallucinations.
• Women with PMDD present with depression symptoms, excessive irritability, and/or anxiety before the period begins. This could occur about two weeks before the period and resolve some days after the period must have started. In the same vein, perinatal depression occurs in women. It refers to the depression in a woman before the birth of the baby or after delivery.
• Atypical depression implies that this depression type may not necessarily follow the principles of depression.

Symptoms Of Depression

Being sad about life’s situations may not necessarily mean you are depressed. Some people have all they need- love, family, materials, money, and all but still, get depressed. Depression: Major depressive disorder is a complicated form of depression. It is not just a mere change of mood. It is a medical condition presenting with several symptoms that affect emotion, physical appearance, behaviour, and cognitive functioning.

Emotional symptoms of depression include consistent and intense sadness for no obvious reason, feeling of worthlessness, loss of interest in previously pleasurable activities, suicidal thoughts, and lots of other dark thoughts. Physically, a person with depression may begin to experience low energy, slow speech, thinking, sleeplessness, too much sleep, weight changes, etc. Depression may make one experience reduced concentrating or focusing ability and indecisiveness. Going through depression could make one easily agitated, restless, eat more or less, and so much more.

Treatment For Depression

The treatment for depression includes every modality that can be employed to make an individual get better. The methods could be pharmacological, involving the use of medications or non-pharmacological, including therapy, lifestyle modification, or medical procedures. The primary modality used to treat depression is usually by the use of drugs. Here, we will consider the natural ways to go about managing depression.

Natural Cure For Depression

Natural methods are effective in managing depression. This is not to say that counselling sessions or drugs are not good enough. We are looking at ways to boost our mood and improve our overall health state. There are a couple of them, and we will consider each one.

• First off, relaxation is a way to manage depression. Relaxation helps you unwind, and that will improve your mood altogether. Relaxation would help you to sleep well.
• Exercise regularly. Talking walks, yoga, or other forms of movements or workouts raise the dopamine level in the brain, which subsequently lifts one’s mood. Avoid strenuous exercises like running that could wear you out quickly.
• Do something you love to do. You can avoid being alone or lose interest in previously pleasurable activities. Instead, you can work at it to make it feel like fun again. Go to the beach, read a book, go for dinner, do some baking, etc. With time, you will love your favourite activities again.
• Accept responsibilities. Depression may want you to go into isolation and move away from responsibilities at work and at home. However, doing your office work or house chores may provide you little time to brood over worrying thoughts.
• Draw up a routine. For some reason, depression could take away your well-structured daily plans. Setting a daily routine of the things you will like to do each day and sticking to it can help manage depression.
• Talk to someone. Seeking help is never a sign of weakness, and this is usually underestimated. Talking to someone can go a long way in recovering from depressive moments. At BetterHelp, professionals are well seasoned to help with such trying moments.
• Have a support group. Meeting people and sharing your experience may help in your way to recovery. Having a trusted person to share your difficult time with is a good way to heal quickly.

Consequences Of Depression

When depression is left unattended, it could get worse. It is a serious mental health problem and should be managed as such. There is a higher chance that an individual with depression may get addicted to drugs. Such persons can also become less effective at work or school, ruin their relationships, have sleep disorders, and so much more.

The worst of it all is that depression can lead to suicide. Depression is a leading cause of suicide worldwide. However, depression is treatable.

Conclusion

Depression is fast becoming a common mental health disorder across all age groups. It can get better with adequate care and attention. If it is not, the effects of depression on the affected person are far-reaching. Therefore, depression should be treated carefully, managed promptly, and properly.