How To Cope Up With Postpartum Depression: Guide For Women Back To Work

Returning to work after childbirth can be a challenging transition, especially for women experiencing postpartum depression (PPD). PPD affects many new mothers, causing feelings of sadness, anxiety, and exhaustion that can make daily tasks feel overwhelming. However, with the right support and strategies, it is possible to manage PPD while resuming professional responsibilities. Here is a guide to help navigate this period.

Women are already face many struggles during pregnancy, whether it comes to the gaining weight or painful body parts, the list is long and sometimes more critical than others, yet the biggest struggle after the birth is leaving behind your loved ones for your workplaces and routines, here are a few ways that many women can adapt, whether you are trying to cope up with postpartum depression or many unknown and unexpected setbacks post delivery.

Find Your Way To Deal With Postpartum Depression

If you are one of the many Indian women who are resuming their work spaces and titles after giving birth to your own then adapting to these changes will benefit you and your loved ones in the long run. You can use the ever developing technology to stay in touch with your children even when you are away from them and doing the extra hours at work, spending extra time with the new borns on weekends can help create memories and nurture them without failing any expectation or facing any complications.

1. Acknowledge your feelings

Recognising and accepting your feelings is the first step towards managing PPD. Understand that it's okay to feel overwhelmed, and seeking help does not mean you are failing as a mother or a professional.

2. Seek professional help

Consulting a healthcare provider or a mental health professional is crucial. They can offer therapies such as cognitive-behavioral therapy (CBT), medications, or a combination of both to help manage PPD symptoms.

3. Build a support system

Surround yourself with supportive people, including family, friends, and colleagues. Sharing your feelings with someone you trust can provide emotional relief and practical help.

Also read: Can you prevent Postpartum Depression?

4. Create a flexible work schedule

If possible, discuss flexible work arrangements with your employer. Options like telecommuting, flexible hours, or a gradual return to full-time work can help you balance your professional and personal responsibilities.

5. Practice self-care

Prioritise self-care to improve your mental and physical health. Simple practices include-

a. Rest

Ensure you get adequate sleep.

b. Nutrition

Maintain a balanced diet to support overall well-being.

c. Exercise

Engage in regular physical activity to boost your mood.

6. Set realistic expectations

Understand that balancing work and motherhood is a gradual process. Set achievable goals and be kind to yourself if things don't go as planned. It's okay to ask for help when needed.

7. Stay organised

Keeping a well-organized schedule can reduce stress. Use planners or digital apps to manage tasks and appointments efficiently, ensuring you allocate time for both work and self-care.

8. Join support groups

Connecting with other mothers experiencing PPD can provide comfort and practical advice. Support groups, either in-person or online, offer a sense of community and shared understanding.

9. Communicate with your employer

Be open with your employer about your situation if you feel comfortable doing so. This can foster a supportive work environment and allow for necessary accommodations during your transition back to work.

10. Mindfulness and relaxation techniques

Incorporate mindfulness practices like meditation, deep breathing exercises, or yoga into your daily routine to help manage stress and improve your mental health.

Also read: Mindfulness therapy prevents relapse of depression

Coping with postpartum depression while returning to work requires a multifaceted approach involving professional help, support systems, self-care, and effective communication. By acknowledging your feelings and seeking appropriate support, you can navigate this challenging period and gradually regain your balance. Remember, taking care of your mental health is essential for both you and your baby, and it's okay to seek help and make adjustments as needed.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.