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Depressed After Childbirth? Here's How You Can Deal With It

Postpartum depression is extremely common. Here are tips to help you deal with it better and have a happy motherhood.

Depressed After Childbirth? Heres How You Can Deal With It

In India, 15.3% to 23% pregnant women tend to get postnatal depression

HIGHLIGHTS

  1. At least 1 in every 10 women fall prey to depression post childbirth.
  2. Learning to breast feed correctly helps ease the depression.
  3. Best way to deal with any kind of depression in doing exercise.
Becoming a mother is the most beautiful feeling in the world. Have you become a mother recently? Do you feel depressed? Have you heard about postpartum depression? Did the word sound new to you? It is quite ironical that postpartum depression is still not known to a lot of people. Also referred as postnatal depression, this happens to new mothers and sometimes fathers too. The symptoms include - anxieties, lack of energy, eating disorders, lack of sleep or change in the sleeping pattern, tendency to cry frequently, and irritability.
postpartum depression pregnancy

Symptoms of postpartum depression are varied
Photo Credit: iStock

In order to deal with this, here are seven tips to overcome depression successfully:

1. Healthy diet

After childbirth, there is a major drop in hormones like estrogen, thyroid and progesterone. This affects the mother both physically and emotionally. Across the globe, at least 1 in every 10 women easily fall prey to depression right after delivery. As a matter of fact, in India, the percentage of new mothers ranges from 15.3% to 23% (as estimated by the National Mental Health Survey 2015). Remember, you are what you eat. After delivery, a woman's body needs good amount of nutrients in her diet. This shall help her have a healthy body that is immune to diseases. Enhance the intake of fruits, pulses and protein rich foods in your diet. Having a habit of nutritious food shall make you feel good about yourself. Try grabbing whole foods like apple slices, cheese cubes, peanut butter and carrots. You could get help from a nutritionist to chalk out an optimal diet for lactation.

2. Get good rest

Definitely, expecting good amount of rest and sleep right after delivery may sound like a challenge, but, it is essential for a mother. Women who sleep lesser than four hours are more likely to get afflicted with depressive symptoms. Try to get help from your partner or other close family member to take care of the baby for an hour or so. When the baby is fed by a bottle, that time, you can ask a member to hold for some time, so you can get a quick nap. This may sound difficult, but taking a little assistance from family members will help you at large.

3. Exercise

Best way to deal with any kind of depression in doing exercise. It has immense antidepressant effect. Women who are suffering from postnatal depression should make it a practice to do exercise on a regular basis. You can do something as easy as walking to and fro in your vicinity, or walk with your baby in the stroller. This shall help you in many ways. Try to work out for 10 minutes at least in a day.



4. Give yourself time

Sounds tough, but it is important. You may be feeling worried with household chores, work, or anything, but, find yourself some 'me- time'. Take at least 10 to 15 minutes in a day only for yourself - meditate, do Yoga and de-stress. It will help you at large margin with dealing all kinds of new responsibilities that have come to you. Take help from your mother, mother-in-law, husband or any close relative and also, share your problems with them. In all circumstances, avoid any kind of isolation that will only bring negativity to you.

5. Keep a check on breast feeding

Right form of breast feeding can help at large in meeting with the depression symptoms. There is a condition called as D-MER - Dysmorphic Milk Ejection Reflex. This happens during breast feeding, and it can lead to agitation, sadness, or even anger. One has to choose the right feeding method in which she feels comfortable.



postpartum depression pregnancy

Breast feeding will help develop a bond with your baby and make you feel good
Photo Credit: iStock


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Above were a few steps on how you can deal with postpartum depression but if the problem persists then please visit your doctor for help. Become a mother who is happy and healthy.

Also read: Debunking Top 7 Myths About Depression
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