The postpartum period, often referred to as the “fourth trimester,” is a time of profound transformation for a new mother. It is a phase filled with joy and wonder, but it can also bring challenges, especially when it comes to mental health. The physical demands of recovery, the emotional adjustment to new responsibilities, and the hormonal changes can all contribute to feelings of anxiety, depression, and being overwhelmed, for many mothers, especially those with limited support systems, navigating this period can be particularly daunting. This blog aims to explore the reality of postpartum mental health, how to recognize the signs of postpartum challenges, ways to build a support system(s) and engage in self care, and how to find strength within oneself.

The Reality of Postpartum Mental Health

It is important to acknowledge that the postpartum period is not always the blissful experience that many expect. According to the American Psychological Association, up to one in seven women experience postpartum depression (PPD), with symptoms ranging from sadness and irritability to difficulty bonding with the baby and thoughts of self-harm. Beyond PPD, many mothers also face postpartum anxiety, characterized by excessive worry, panic attacks, and a constant feeling of being on edge.

These mental health challenges can affect anyone, regardless of their background or situation. However, mothers who lack a robust support system—whether due to geographical distance from family, single parenthood, or other circumstances—may find it even harder to cope.

Recognizing the Signs

The first step in supporting a mother’s mental health during the postpartum period is recognizing the signs that she may be struggling. While it’s normal to experience a wide range of emotions after childbirth, certain symptoms may indicate a more serious issue:

• Persistent sadness or low mood;
• Lack of interest in activities once enjoyed;
• Difficulty sleeping, even when the baby is asleep;
• Feeling disconnected from the baby;
• Excessive worry or fear about the baby’s health; and,
• Thoughts of suicide, self-harm, or harming the baby.

If you or someone you know is experiencing these symptoms, it is crucial to seek help. Providing early support can make a significant difference in managing postpartum mental health challenges.

Building a Support System

For mothers with limited support, building a network of care is essential. This network does not have to be large or physically close—it just needs to be dependable and nurturing. Consider the following:

• Reach Out to Local Resources: Many communities offer resources for new mothers, including support groups, home visiting programs, and postpartum doulas. These services can provide not only emotional support but also practical help with childcare and household tasks. Ask your family doctor about which free postpartum resources are available in the Vancouver coastal health region or the Fraser health region.
• Virtual Support Groups: In the digital age, distance does not have to mean isolation. Online support groups, such as those found on Facebook, or specialized platforms like The Motherhood Center, provide a space where mothers can share their experiences, ask questions, and receive encouragement from others who are going through similar challenges. These groups can be a lifeline for those who do not have friends or family nearby.
• Teletherapy: Access to mental health care has expanded with the availability of teletherapy services. Many therapists now offer virtual sessions, making it easier for new mothers to receive professional support without leaving their homes. Do not hesitate to ask for a referral to a counsellor or psychologist that specializes in postpartum mental health.
• Community-Based Support: Do not underestimate the power of community connections. Local libraries, community centers, and churches often host events or groups for new mothers.  Attending a weekly playgroup or a morning coffee meetup can provide much-needed social interaction and support.

Self-Care Strategies for New Mothers

While building a support system is critical, self-care practices are equally important in maintaining mental health during the postpartum period. Here are some strategies that can help:

• Prioritize Rest: Sleep deprivation is a common challenge for new mothers, and it can exacerbate symptoms of anxiety and depression. While getting a full night of sleep may not be possible, try to nap when the baby naps or ask a partner, friend, or family member to take over baby duties for a few hours so you can rest.
• Mindful Eating: Proper nutrition can play a significant role in how you feel. Focus on eating a balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains. If meal preparation feels overwhelming, consider meal delivery services or preparing meals in batches and freezing them.
• Movement: Gentle exercise, such as walking, stretching, or postnatal yoga, can boost your mood and energy levels. Exercise releases endorphins, which are natural mood lifters. Even a short walk around the block can make a big difference.
• Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation or deep breathing exercises, can help you manage stress and stay grounded in the present moment. Apps like Headspace or Calm offer guided meditations specifically designed for new mothers.
• Journaling: Writing down your thoughts and feelings can be a powerful way to process your emotions. Journaling can help you identify patterns, release pent-up emotions, and gain insight into your mental state.
• Simplify Your To-Do List: It is easy to feel overwhelmed by the endless tasks of motherhood. Simplify your life by focusing on what is truly important. Let go of the pressure to have a perfectly clean house or to entertain guests. Your priority is your wellbeing and your baby’s health.

Seeking Professional Help

If self-care and support from friends and family is not enough, it may be time to seek professional help. Postpartum depression and anxiety are medical conditions that often require treatment. Therapy, medication, or a combination of both can be effective in managing these conditions.

• Therapy: Cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT) are two evidence-based approaches that have been shown to be effective in treating postpartum depression. A therapist can help you work through your feelings, develop coping strategies, and create a plan for managing your mental health.
• Medication: In some cases, medication may be necessary to manage symptoms of postpartum depression or anxiety. It is important to discuss all treatment options with your doctor to find the best approach for you.
• Intensive Outpatient Programs: For more severe cases, intensive outpatient programs that specialize in perinatal mental health may be recommended. These programs provide a higher level of care, including therapy, medication management, and support groups.

For Moms with Little Support: Finding Strength in Yourself

If you are a new mother with  limited external support, it is crucial to remember that you are stronger than you think. While it may feel overwhelming, you can find ways to manage your mental health during this challenging time:

• Create a Routine: Establishing a daily routine can provide structure and a sense of control. Simple routines like setting regular times for meals, naps, and walks, can help create a rhythm in your day.
• Set Boundaries: It’s okay to say no to requests that drain your energy or add unnecessary stress. Protect your mental health by setting boundaries with family, friends, and even yourself. Prioritize activities that nurture you and your baby.
• Celebrate Your Successes: Focus on your victories such as getting out of bed, feeding your baby, or taking a shower. These may seem like minor successes, but they are significant steps in caring for yourself and your child.
• Find Moments of Joy: Look for the moments of joy in your day, whether it’s a cuddle with your baby, a hot cup of tea, or a few minutes of sunshine. These moments can help you stay connected to the positive aspects of motherhood.
• Ask for Help: Even if you do not have a large support network, don’t hesitate to ask for help when you need it. Whether it’s a neighbor, a friend, or a community resource, reaching out for assistance is a sign of strength.

Next Steps

The postpartum period is a time of immense change, and it’s natural to experience a range of emotions as you adjust to your new role as a mother. Remember, you are not alone. Whether you have a strong support network or are navigating this journey with limited resources, there are options available to help you maintain your mental health. If you are struggling, reach out to a healthcare provider, a therapist, or a trusted friend. Support is available, and with the right tools and resources, you can find your way through this challenging time. At Willow and Sage Counselling, we are here to support you every step of the way. Whether you need help navigating postpartum depression, anxiety, or simply need someone to talk to, our team is ready to assist you.