Bringing a baby home is meant to be one of the most wonderful events in a woman's life, but it isn't always the same for everyone. The period following the birth of your child can be a roller coaster of emotions. You may experience a range of emotions, from happiness to fear to despair. You may be suffering from postpartum depression if your melancholy becomes serious and starts to interfere with your daily life.
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Symptoms normally appear a few weeks after delivery, but they might appear up to six months later. Mood fluctuations, difficulty bonding with your infant, and difficulty thinking or making decisions are all possible symptoms.
Seeing your doctor is the most effective approach to identify and treat PPD. They can assess your symptoms and recommend the best course of action for you. You can also help yourself cope with regular life by doing things at home. Keep reading our article on how to get rid of postpartum depression to know more.
#1. When you have the opportunity, exercise
Physical activity has been shown in studies to treat postpartum depression. Exercising during the postpartum phase is an effective strategy to improve psychological well-being and alleviate postpartum depression symptoms.
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If you had a healthy pregnancy and a smooth vaginal delivery, you can start mild exercise just a few days after giving birth. Ask your doctor when you can start exercising if you've had issues or cesarean delivery. Walking is an excellent way to start because it allows you to push your stroller at the same time. Aim for 20–30 minutes of physical activity per day. Even ten minutes of exercise can be beneficial to your body.
If visiting the gym isn't your thing, there are a variety of fitness DVDs and online workout programs that you can do from the comfort of your own home.
#2. Maintain a balanced diet
PPD cannot be cured by healthy nutrition alone. Getting into the habit of eating nutritious foods, on the other hand, can help you feel better and provide your body with the nutrition it requires. Plan your meals for the week on the weekend, and even prepare healthy snacks ahead of time. Consider entire foods that are easy to take on the run, such as diced carrots with cubed cheese or apple slices and peanut butter.
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#3. Take help and support from others
Humans are social creatures that thrive on social connections. Positive social contacts and emotional support may serve as a protective element in reducing stress and coping with life's challenges.
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ew mothers may experience feelings of isolation and overwhelm as they adjust to their new roles. According to research, loneliness causes severe feelings of isolation, a sense of being alienated from people, and a sense of not belonging.
Loneliness has also been linked to high blood pressure, sleep problems, weakened immunity, and heart disease risk factors. Receiving emotional comfort from others can improve your self-esteem and sense of independence, allowing you to better cope with issues on your own.
If you're having trouble connecting, don't give up; new friendships and connections can be made. Seek out other women who are going through a similar experience with parenthood. It can be encouraging to know that you're not alone in your feelings, concerns, or insecurities.
#4. Spend time with yourself
Breast-feeding may make you feel trapped on the couch. Work, household chores, or your older children may be making you feel overwhelmed. Rather of dealing with these pressures alone, seek assistance. Take advantage of your mother-in-free law's babysitting offer. Allow your partner or another responsible adult to look after the child for an hour or two.
You might find it beneficial to set aside some "me time" once a week. You can use this time to decompress even if you can just go out of the house in between nursing sessions. Take a walk, nap, watch a movie, or practice yoga and meditation.
#5. Go for psychotherapy and medication
If you've tried self-help, made lifestyle changes, and sought help but still don't feel better, your doctor may recommend medication, psychotherapy, or both.
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Psychotherapy, also known as mental health counseling or talk therapy, can assist you in discussing your worries and thoughts, setting realistic objectives, and learning to respond constructively to situations.
If your depression is severe or other therapies have failed to relieve your symptoms, antidepressants may be prescribed. If you're breastfeeding, your doctor will take it into account when prescribing your prescription.
#6. Bond with your baby
The strong attachment that develops between parents and children is known as emotional bonding. Bonding successfully allows a child to feel safe enough to develop fully, and this bond will influence how they interact and build relationships throughout their lives.
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Both you and your child gain from learning to bond with your newborn. The "love" or "cuddle hormone," oxytocin, is released when you are in close contact with your baby. Increased oxytocin levels help you feel better, more caring, and sensitive to other people's feelings, as well as make it easier to recognize nonverbal messages from your kid.
#7. Take rest
It's likely that you've been told to "sleep when the baby naps." This counsel may get irritating after a while, but it is scientifically valid. According to a 2009 study, women who got the least amount of sleep also had the greatest depression symptoms. This was especially true for women who slept for less than four hours between midnight and 6 a.m. or napped for less than 60 minutes during the day.
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The bad news is that practically every mother will suffer from postpartum depression on some level. The good news is that all of these conditions can be treated. We're also learning a lot more about mental health issues these days, so new mothers and their families have a lot of services to assist them to get through this difficult emotional period.
Source- This article was written by HappyPreggie, published on February, 2022. Read the original article.