Content

• Steps
• Method 1 of 5: Features of Postnatal Depression
• Method 2 of 5: Treating Postnatal Depression
• Method 3 of 5: Natural remedies
• Method 4 of 5: Causes of Postnatal Depression
• Method 5 of 5: When to Seek Help
• Tips
• Warnings

Many women develop postnatal depression after childbirth. Every person deserves to be healthy and happy, and every child deserves a healthy and happy mother, so it is very important to treat depression. In some cases, you have to resort to medication, but if you don't think you have severe depression, you can try natural remedies first.

Steps

Method 1 of 5: Features of Postnatal Depression

1. 1 Know that it is normal to feel sad after having a baby. In the first few weeks after giving birth, you may feel sad, irritable, and anxious. You may cry more often than usual and sleep poorly. If you have these symptoms, know that they are completely normal. They are often exacerbated by the extreme fatigue and stress that young mothers face. They are not signs of postnatal depression if they disappear within 2-3 weeks.
2. 2 Pay close attention to long-term negative feelings. Within a few weeks after giving birth, the psychological symptoms should begin to subside. If it doesn't, you may have postnatal depression.
3. 3 Watch for fatigue. As a young mother, you are probably very tired: the body is recovering after pregnancy and childbirth, and the child is probably still not sleeping well. If you are experiencing very severe fatigue that does not improve after rest, this may be a symptom of postnatal depression.
4. 4 Take your mood swings seriously. Hormonal changes, new responsibilities, and extreme fatigue can trigger mood swings. But if you have these changes that are especially dramatic and if you feel intense anger or sadness, you may need treatment for your depression.
5. 5 Pay attention to whether you feel affection for the child. If you don't feel this feeling a couple of weeks after giving birth, you may have postnatal depression, especially if the problem is combined with other symptoms.
6. 6 Record changes in appetite. Women with postnatal depression often lose their appetite (or, conversely, eat more than usual). Changes in appetite do not always indicate postnatal depression: hormonal changes or breastfeeding that increases appetite may be the cause. However, when combined with other symptoms, loss of appetite can be a sign of depression.
7. 7 Pay attention to whether you feel interested in something. If you have lost interest in people or activities that you usually enjoy, you may have postnatal depression. Depression often causes women to distance themselves from friends and family and lose interest in the activities they have always enjoyed.

Method 2 of 5: Treating Postnatal Depression

1. 1 Talk to someone you trust. Don't keep your feelings to yourself. If you have postnatal depression, talk to someone who will listen to you without judgment: a partner, a close friend, a friend who also recently gave birth, or a close relative.Tell this person about your feelings and experiences. Even if you just talk about your feelings, you may feel better.
2. 2 See a psychotherapist. Research has shown that psychotherapy helps many women with postnatal depression. An understanding therapist with experience with postnatal depression can help you identify how you are feeling, teach you how to avoid mood swings, and explain what you can do to feel better. For women with mild postnatal depression, working with a psychotherapist may be sufficient and antidepressant medication may not be necessary.
   • Ask your gynecologist to refer you to a specialist, or look online for a specialist.
   • Look for psychotherapists at specialist clinics or general clinics. In specialized clinics, the likelihood of finding a therapist with experience with postnatal depression will be higher.
   • You can also search the forums and support groups for information. Women who have experienced postnatal depression may recommend their doctor.
3. 3 Don't take all the work on yourself. Ask relatives and your partner to help you with your child. A baby is not only your responsibility, even if it seems to you. Seek help from loved ones. Say that you are overwhelmed, cannot handle everything, and that you need help. SPECIALIST'S ADVICE

   Make a list of what you need before speaking. If someone offers to help you, please explain what exactly you need.

   
   

   

   Rebecca Nguyen, MA

   Board Certified Breastfeeding Counselor Rebecca Nguyen is a Certified Breastfeeding Counselor and Parenting Specialist. Together with her mother, Sue Gottshall runs the Family Picnic Center in Chicago, where parents-to-be and new-born parents can learn about childbirth, breastfeeding, child development and parenting. She was a primary school teacher for 10 years. She received her MA in Early Childhood Education from the University of Illinois in 2003.

   Rebecca Nguyen, MA
   Board Certified Breastfeeding Counselor

4. 4 Ask for help with household chores. Explain exactly what you need help with. There is nothing wrong with focusing on yourself and your baby in the first months after birth. Postnatal depression often makes women feel drained, overwhelmed, and unable to cope with their emotions; it is perfectly normal to ask others to take over some of your business. If you have a partner or spouse, they should help you with household chores and baby care. Also ask friends, neighbors, and family for help. They can:
   • Bring frozen and fresh food to you and your family.
   • Take over household chores (cleaning, laundry).
   • Do various things for you.
   • Look after older children.
   • Supervise your baby for a short time while you sleep or shower.
   SPECIALIST'S ADVICE

   

   Rebecca Nguyen, MA

   
   
   Board Certified Breastfeeding Counselor Rebecca Nguyen is a Certified Breastfeeding Counselor and Parenting Specialist. Together with her mother, Sue Gottshall runs the Family Picnic Center in Chicago, where parents-to-be and new-born parents can learn about childbirth, breastfeeding, child development and parenting. She was a primary school teacher for 10 years. She received her MA in Early Childhood Education from the University of Illinois in 2003.

   Rebecca Nguyen, MA
   Board Certified Breastfeeding Counselor

   Our expert agrees: Many people are preparing for the birth of a child, but they do not think about what will happen when the mother and baby are at home.It takes at least 6-8 weeks to recover from childbirth, so you need to be helped with the things that you or your partner usually do: washing dishes, preparing food, cleaning the house. Ask for help before you get home from the hospital, and don't expect your partner to do everything on his own. This will help you avoid additional stress.

   
   
5. 5 Take time to rest. Your new responsibilities will make it difficult to find time to rest. You will constantly have to feed your baby, help him spit up, change diapers, which will leave you with little free time, especially if you have other responsibilities. However, you should not neglect your well-being. Get plenty of rest. Below are some guidelines to help you find the time to get the rest you need.
   • If your partner or family member is looking after the baby and you want to do other things instead of rest, consider whether those activities are important compared to your health. There will surely be times when you can put things off and take a break.
   • Learn to take advantage of restorative sleep. During breaks, try sleeping for short periods of time in a dark room. Try to sleep for 10-30 minutes, no longer. Possibly the most beneficial are the afternoon naps.
   • Relax and play a simple game on your phone. Simple play can boost your mood and relieve stress. If you are careful, you can even do this at the same time as babysitting. If you cannot be alone with yourself, keep both the phone and the child in your field of vision.
6. 6 Eat well. Eating a healthy diet with plenty of fruits, vegetables, lean protein and dairy products and whole grains will help you feel better. If you are breastfeeding, good nutrition will be doubly important to you, as the nutrients will be supplied to the baby through the milk.
   • Avoid soda, caffeinated drinks, or alcohol. All of these drinks can exacerbate postnatal depression by affecting mood. For example, caffeine can cause anxiety, and alcohol is a depressant.
7. 7 Engage sports. Even if you are lacking in strength and feel like you're struggling, know that physical activity can help you fight postnatal depression. Exercise does not have to be too difficult - in the first few weeks after childbirth, a heavy load is contraindicated in any case. To begin with, just start walking more with your child every day.
8. 8 Try to maintain a positive attitude. While trying to maintain a positive outlook on the world alone is unlikely to cure depression, symptoms may become less severe. Remind yourself that postnatal depression is temporary and that you will soon feel better. Try to think about what makes you happy, even if it's not easy.
   • Stop filtering out only negative thoughts for yourself. Negative information affects a person more strongly than positive, and in order to combat the impact of negative thoughts, you should try to look at the situation from the outside as an external observer, that is, to become as objective as possible. You may see more good things in the current situation than you thought.
   • Don't jump to general conclusions. Based on one fact, a person can conclude that this fact describes the situation as a whole, or that the situation will always be like this. For example, if you have had little sleep lately and this is exacerbating postnatal depression, remind yourself that this will not always be the case. You can get enough sleep.
   • Think about how wonderful it is that you have given new life to the world! This is truly an incredible event.

Method 3 of 5: Natural remedies

1. 1 Take fish oil capsules. There is evidence that omega-3 fatty acids can help fight depression. You can buy these capsules without a prescription.Choose omega-3 fatty acid supplements that include eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA).
   • Fish oil should not be taken 2 weeks before surgery and for 2 weeks after surgery. If you had a caesarean section, wait 2 weeks after giving birth.
2. 2 Take folic acid. It is important not only to eat right, but also to take folic acid. It is available both separately and as part of the B complex. Adequate amounts of this type of B vitamins in the body can reduce the risk of postnatal depression.
3. 3 Try 5-HTP capsules. Ask your doctor about 5-HTP, or 5-hydroxytryptophan, a natural substance that can increase serotonin levels. In the course of some studies, it has been found that this substance can reduce the manifestations of depression.
4. 4 Be in full sun more often. Sunlight promotes the production of serotonin, a neurotransmitter that, when low in concentration, can cause signs of depression. This is why many people develop depression in the winter when they get less sunlight. If you live in a sunny place, go outside more often. You can also use special lamps that simulate sunlight. You can buy them online.
   • Before you buy a lamp, read reviews about it or ask your doctor about it.
5. 5 Try acupuncture. Acupuncture is a traditional Asian treatment in which very fine needles are inserted into different areas of the body. This method has been around for hundreds of years. There is evidence that acupuncture may help with mild to moderate depression, but research is controversial among specialists, and the effects of acupuncture on the body in postnatal depression have not been studied.
   • Since the effectiveness of acupuncture is not well understood, ask your doctor how safe it is. Ask about possible effects on lactation and ask any other questions that may concern you.
   • If you are considering acupuncture as a treatment for depression during pregnancy, avoid inserting needles into an area of ​​the body that could harm your baby or cause pregnancy problems. Be sure to check with your doctor before starting acupuncture during pregnancy or after childbirth.

Method 4 of 5: Causes of Postnatal Depression

1. 1 Be aware that during pregnancy, a woman's hormones change dramatically. If you want to treat postnatal depression with natural remedies, it is important to understand the causes of the condition. The most common cause of postnatal depression is a decrease in estrogen and progesterone levels. This is normal after childbirth, but these changes can cause depression.
2. 2 Be aware that physical changes can also affect your condition. Pregnancy and childbirth affect not only hormone levels, but also the volume of blood in the body, blood pressure, the immune system and metabolism. These changes can make you feel tired, your mood worsens, and your emotions intensify.
3. 3 Consider your lack of sleep. Sleepless nights caused by the constant care of a child, a woman can become very tired, nervous, unable to cope with her emotions and everyday activities. This overwork can play a role in the development of postnatal depression.
4. 4 Assess the impact of stress on your body. Having a baby is stressful even under the ideal circumstances. A woman may be worried about her mothering abilities. She may feel physically exhausted and worried about her weight gain and psychological changes. If she also experiences job stress, financial difficulties, relationship conflicts, breastfeeding problems, or problems with other babies, she may become overwhelmed. Increased stress levels can be the cause of postnatal depression.

Method 5 of 5: When to Seek Help

1. 1 See your doctor if your condition does not improve within two weeks. If you think you have postnatal depression, it is important to talk to your doctor about it. Postnatal depression is a serious disorder that can affect health and make it difficult to care for an infant. Look for symptoms of depression that persist 2 weeks or more after giving birth: sadness, mood swings, irritability, fatigue, loss of appetite, and sleep problems.
   • A doctor will analyze your symptoms and recommend treatment.
   • Your doctor may refer you to a psychotherapist who treats postnatal depression.
2. 2 Call an ambulance if you have symptoms of psychosis. In rare cases, women who have recently given birth develop a more serious condition called postnatal psychosis. If you think you or someone you know has developed psychosis, call an ambulance. Symptoms of postnatal psychosis include the following:
   • Clouding of consciousness
   • Hallucinations, delusions, paranoia
   • Obsessive thoughts, especially about a child
   • Sleep problems
   • Excessive agitation or hyperactivity
   • Thoughts about hurting yourself or your child
3. 3 Seek emergency help if you have suicidal thoughts. If you are contemplating suicide or hurting yourself or your baby, call an ambulance or go to the emergency room of a hospital. If you can, ask a partner or other trusted person to look after your child while you are away.
   • There are also psychological hotlines. You can call the hotline for psychological assistance of the Russian Emergencies Ministry: +7 (495) 989-50-50.
   • You can also call the helpline: (495) 575-87-70.
   • If you have suicidal thoughts, don't be ashamed of it and don't be afraid to ask for help. Many women with postnatal depression experience these thoughts and feelings.
4. 4 Discuss treatment options with your doctor if natural remedies have not worked. If you've tried natural treatments for depression but nothing has worked, tell your doctor about it. The doctor will select the right treatment for you. He may recommend a combination of treatments, such as psychotherapy, lifestyle changes, antidepressants.
   • If you are breastfeeding, ask your doctor what drugs are safe for your baby.
   • If you have signs of postnatal psychosis, your doctor may recommend more radical treatments, such as electroshock therapy or antipsychotics.

Tips

• Some women have a higher risk of developing post-anatal depression. If your close family members have had a history of depression, the risk is higher, as well as if you yourself have developed depression (including postnatal) in the past and if you are exposed to severe stress. Financial difficulties and lack of support from a partner increase the likelihood of developing postnatal depression. In addition, if you have a child with special needs, or if the pregnancy was unplanned or unwanted, your risk of postnatal depression will be higher.
• The diagnosis can be difficult, especially in the beginning. Many symptoms seem completely normal in the first days after the baby is born. After all, many young mothers often feel tired, low-spirited, and emotionally vulnerable. To determine if you need to seek help, analyze the intensity and duration of these sensations.
• Many women worry that they are bad mothers because they have postnatal depression. This is wrong. It is not your fault that you are depressed. Depression does not mean that you are a bad mom or that you do not love your child.
• If natural remedies haven't worked, talk to your doctor about other treatment options (such as antidepressants or electroconvulsive therapy). Be sure to ask about the risks to you and the child associated with the treatment.

Warnings

• If you have severe postnatal depression and have thoughts of harming yourself or your baby, or if you experience symptoms such as confusion, hallucinations, or disorientation, seek help right away. These are signs of a serious problem that requires medical attention.
• Do not take supplements or medications without consulting your doctor. This is especially important if you are breastfeeding. Food, drinks, and other substances that enter your body can pass through your baby's milk.