4 Ways to Cope With Postpartum Depression and Anxiety

Introduction: Coping With Postpartum Depression and Anxiety

You’ve spent months going to regular prenatal treatments, eating right so your baby will be healthy, and planning for your newborn’s nursery. Then once you have your baby, like most moms commonly do, you start to worry if your baby is feeding enough or check on them to ensure they’re breathing in their crib. 

Not surprisingly, waking up every few hours to feed your baby will leave you sleep-deprived and running on little or no energy. But what happens if you can’t stop feeling overwhelmed or your worries become all-consuming? If so, you might have postpartum depression and anxiety. 

What is Postpartum Depression and Anxiety?

Postpartum depression is a depressive disorder that occurs after childbirth for up to one year, compared to the “baby blues” that lasts the first few weeks. 

Symptoms of postpartum depression include irritability, poor appetite, feeling overwhelmed, numb, empty, guilty, crying, hopelessness, sleep difficulties, or not bonding with the baby.  

Conversely, postpartum anxiety is an anxiety disorder that occurs after childbirth and up to one year. Approximately 6% of pregnant women and 10% of postpartum women develop anxiety. 

Symptoms of postpartum anxiety include restlessness, feeling on edge, difficulty concentrating, intrusive thoughts, or obsessing about particular things. 

Physical symptoms, such as headaches, muscle aches, dizziness, nausea, increased heart rate, and fatigue, can also result from postpartum depression and anxiety.

It is important to note that a mother can have postpartum depression without anxiety or vice versa, or both interchangeably or simultaneously.

What Causes Postpartum Depression and Anxiety?

There is no one particular cause for postpartum depression and anxiety. However, rapid hormonal changes, sleep deprivation, the fear of being a new mother, and the added stressors/responsibilities can contribute to and affect a woman emotionally, mentally, and physiologically. 

Risk Factors of Postpartum Depression and Anxiety

A doctor cannot determine who will be at risk for postpartum depression and anxiety, but certain factors can be indicators or cause women to be more vulnerable. 

Risk factors can include:

• Family history of depression or anxiety
• History of anxiety, mood disorders, or other psychiatric disorders 
• History of postpartum anxiety with prior pregnancies
• Lack of partner or social support
• Single parenting
• Having a baby with medical issues
• Low socioeconomic status 
• Raising several children
• Eating disorder 

How is Postpartum Depression and Anxiety Diagnosed?

Unfortunately, there is no specific test for postpartum depression and anxiety under the DSM-5 (Diagnostic and Statistical of Mental Disorders), the psychiatric manual allowing doctors or clinicians to diagnose mental health disorders. However, a healthcare provider can use health screening tests or questionnaires to diagnose the mother’s condition. For instance, if a mom is experiencing more anxiety or depression, they might require different treatment. 

Answering each question as honestly and thoroughly as possible is vital to receive the appropriate treatment.

Treatment for Postpartum Depression and Anxiety

The good news is that postpartum depression and anxiety are treatable. Still, it will be unique for each individual according to their circumstances and severity level. In other words, a healthcare provider will check if a mother’s symptoms are mild or more severe. For example, a mom with mild symptoms may feel sad or anxious but able to complete daily tasks compared to a mom struggling to complete everyday tasks. 

Either way, it is best not to wait until one’s circumstances become too uncomfortable or debilitating. 

What are some treatments for postpartum depression and anxiety?

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a short-term treatment that helps modify thoughts, emotions, and emotionally dysregulating behaviors. In other words, our thoughts can turn to beliefs that lead to unhelpful behaviors. For example, a mother who questions her ability to soothe her baby might start to believe she’s not a good mother and, as a result, becomes withdrawn.

Many postpartum mothers also experience obsessive-compulsive disorder involving intrusive thoughts, fearing for themselves, their loved one, or their baby. They may also have disturbing and unwanted images, such as harming their baby. Because these images are anxiety-provoking, they may attempt to avoid their baby or constantly check on them to ensure they’re safe or alive.   

A therapist utilizing CBT will teach mothers to identify automatic negative thoughts that trigger anxiety or depression and build more effective coping skills. They will also work on behavioral modification techniques to help moms schedule activities that will cause them to feel better about themselves, including getting out of the house, exercising, or socializing with others. 

Interpersonal Therapy

Interpersonal therapy (IPT) is another short-term treatment for depression or anxiety. The premise is that close relationships, such as with a spouse or partner, are at the center of psychological issues. Therefore, a therapist will use this method to involve loved ones to help support the relationship and decrease parenting stress. This technique teaches people how to overcome difficulties, helps alleviate symptoms, and improves their interactions. 

Support Groups

As much as a mother may love their child, it can also be a very isolating experience, especially if they don’t have much personal support or social relationships. Therefore, attending a structured therapist-led postpartum support group can be a helpful way for mothers not to feel alone. Just listening to personal stories from other mothers and having someone who can empathize without judgment can make all the difference. 

These support groups will teach mothers how to tackle the challenges of postpartum depression and anxiety through gained coping skills. 

Medication Management

Even with the best intentions and efforts, some women may continue to struggle with postpartum depression and anxiety. Therefore, medication might be an option to consider.

Taking medication doesn’t have to be permanent, but something that can help one get through persistent and disruptive symptoms to cope more effectively. 

The most commonly prescribed medication for postpartum anxiety or depression is selective serotonin-reuptake inhibitors (SSRIs), an antidepressant that regulates mood. 

Help Is Available

Although postpartum depression and anxiety can be challenging, it is entirely treatable. So, don’t wait to seek help until things become too difficult because receiving the proper support and treatment might be all it takes to get your life back on track. 

Featured Image Credit: Photo by sobhan joodi (Pexels)

References

1. Postpartum depression | Office on Women’s Health (womenshealth.gov)
2. Postpartum and Antepartum Anxiety | Postpartum Support – PSI
3. Postpartum depression and anxiety: a community-based study on risk factors before, during and after pregnancy – ScienceDirect
4. What Is the DSM-5? (verywellhealth.com)
5. Cognitive behavioral therapy – Mayo Clinic
6. Interpersonal Therapy for Depression (healthline.com)
7. Support Groups for Postpartum Depression – How They Can Help
8. Treatment of postpartum depression: clinical, psychological and pharmacological options – PMC (nih.gov)