How can I prevent postpartum depression?

Here is the truth... postpartum depression is not always preventable. One in five new mothers will struggle with a mood or anxiety disorder during pregnancy or in the postpartum period, as well as one in ten new fathers. However, there are steps that you can take to help minimize your risk.

The first step to reduce your risk of postpartum depression is to identify your supports.

I like to remind the moms that I work with that it takes a village, but first you need to identify who is in your village.  Who are the people you can talk to about anything without feeling judged? The ones you can call at any hour of the day if you are struggling. Who are the people that can watch the baby for an hour or two so you can get some rest? Don’t be afraid to call upon your village and ask for help. It can also be helpful to come up with a list of things that people can do to help you, so you are prepared when they offer you assistance.

You don't have to, and you shouldn't, do this alone! What supports can you put into place before your baby is born? For example, ask a friend or family member to set up a Meal train calendar to help organize who will bring food when you are taking care of your new baby. Is it possible to call on family members to stay with you to help as you adjust to having a new baby at home? If family members are not an option, could you hire a postpartum doula or night nurse to help?

A therapist or psychiatrist can also be an integral part of your village. Connecting to a therapist or psychiatrist in your area that specializes in perinatal mental health before the baby arrives can be helpful, especially if you are at higher risk for developing postpartum depression or anxiety.

The second step to minimize your risk of postpartum depression is to create a plan to make sure your basic needs are being meet.

It is natural to focus on meeting the basic needs of your new baby, but what about your needs? Eating a balanced diet and nourishing your postpartum body is important. Your plan to eat properly may include a meal train, as mentioned above, or a weekly grocery order that gets delivered with your favorite foods. I also recommend making up healthy snack packs that you can grab out of the refrigerator before you sit down to feed your baby.

Exercise postpartum is something you will have to work back into, and you will need to discuss with your doctor. But even in the early days of having a newborn, make a plan to go outside at least once a day to get a change of scenery and a little fresh air. As your body recovers, how can you make exercise a part of your day? Maybe you go for a walk or do some light stretches. Exercise will look and feel different for a while after having a baby, but meet your body where it is at and make a daily plan to get some movement in.

And don't forget about sleep! Can someone else, a partner or postpartum doula/night nurse, take the first baby feeding of the night so that mom can get a solid block of uninterrupted sleep? Can you take a nap during the day while a partner/family member/friend watches the baby? Getting the sleep you need with a new baby is hard, but being intentional and having a plan for how to protect sleep can be helpful.

Several years ago I was interviewed by Romper.com and provided several tips on how to be proactive and implement some self-care strategies that can make those first few weeks and months of being a new parent a little more manageable. For more tips, and to read the article in its entirety, please visit romper.com.

By being proactive you can reduce your risk of PPD and make life feel a bit more manageable when your baby arrives. But if you do experience depression and/or anxiety, don't be afraid to ask for help.

At Aspen Grove Counseling + Wellness in Decatur, GA we have therapists that specialize in perinatal mental health, who are just a phone call away. If you would like to talk to us about therapy for prenatal or postpartum depression, you can schedule a free 15-minute phone consultation here.

Our specialties include couples therapy, pregnancy and postpartum therapy, and therapy for anxiety and depression.