3 Simple Steps to prevent Postpartum Depression

Dear parents and readers,

Over the years of working with parents, I have found that a postpartum doula can have a significant effect on preventing postpartum depression through their maternal care. I have developed 3 Simple Steps that help decrease the risk for postpartum depression as well as treat the symptoms.

What is Postpartum Depression? According to Wikipedia, "Postpartum depression (PPD), also called postnatal depression, is a form of clinical depression which can affect women, and less frequently men, after childbirth."
There are three different levels of postpartum depression. I will briefly give you information on all three levels.

1. Baby Blues occurs in 80% of postpartum women. Mothers describe symptoms as feeling tearful, irritable, and experience feeling a sense of sleeplessness, impairment of concentration, feelings of isolation and headache.
Baby blues are not the same thing as postpartum depression, nor are they a precursor to postpartum depression or postnatal psychosis.

2. Postpartum Depression occurs in 5-9% of postpartum women. The symptoms are more severe then in baby blues and it lasts longer than a few days. Symptoms may include sadness, fatigue, insomnia, appetite changes, reduced libido, crying episodes, anxiety, and irritability. Current data suggests that although 5 to 9 percent of women will develop postpartum depression, less than one in five of these women will seek professional help.

3. Postpartum psychosis is a severe mental illness, which involves a complete break with reality. Although sometimes confused with postpartum depression, postpartum psychosis is a very different disorder. Postpartum psychosis consists of an onset of psychotic symptoms that may include thought disturbances, delusions, hallucinations and/or disorganized speech or behavior.
Contact your doctor or go to the emergency room if you are experiencing any of the above symptoms.
Postpartum psychosis can lead to suicidal thoughts for new mothers and can also lead to thoughts of wanting to harm ones baby. It is important for dad's, partner's, and family members to be aware of these symptoms because women with psychosis need to be treated immediately. Check out www.psi.com for support.

Now that you are all worried... Let's talk about some simple ways to decrease your chances for developing a postpartum disorder.

Steps for parents:

Step #1 Feed the Mommy

Nutrition has been found to have a significant effect on the emotional well being of a new mother. Postpartum mothers are so focused on meeting the needs of their new infant that is extremely common that they neglect their own basic needs. They don't eat well.

Solution:
1. Anyone other than the new mom should be responsible for meal times. It should be either Dads or Partners job is to make sure she has food made and to give her time to eat her meals.

2. When friends or family call and ask, "Can I come over and see the baby? Do you need anything?" Always ask them to bring a meal. Whether they bring Chioplte or homemade casserole, food is the passage into the home. Stock up the freezer and hopefully the couple will not have to worry about cooking for at least the first few weeks.

3. Feed mom foods that heal the soul. Comfort foods are helpful for postpartum women, also foods that are rich with vitamins, vegetables, and warmth.

4. Increasing the amount of omega 3 fatty acids and B vitamins such as Riboflavin in a mothers diet can also decrease risk for postpartum depression.
A Good natural sources of omega 3 fatty acids include edible linseed oil, certain fish, grass fed rather than grain fed meat, and eggs from chickens fed on flax seed or other feed high in omega 3 fats. Omega 3 fatty acids can also be purchased in capsule form as a dietary supplement.

5. Take the baby for a few minutes and let mom eat in peace. Mom's are so focused on their new infant they will often not take breaks. Encourage her to take a 10-15 minute break each time she eats a meal when their are hands to help.

Step #2 Put Mommy to Bed

1. Sleep is so important for new moms yet it is hard to come by. Help her by taking the baby at least once a day so she can nap. Encourage her to nap while the baby sleeps.

2. Have someone around to help. Being a new mom can be isolating if dad is at work and family is not around. Have family or friends come by to let mom nap for at least 1 hour a day if possible.

3. If you do not have extended family as a support (or prefer space from family during this time) hire a postpartum doula or a nanny. A doula charges by the hour and is temporary support for postpartum women. A doula can help with giving mom breaks, preparing meals for mom, help with housework, or can provide a full nights sleep during an overnight shift. Doula's are also great for emotional support and can be great educational resources for new moms with lots of questions.

4. It will be easier for mom to take naps if she has someone helping with the housework. Otherwise, naps are her only time to catch up. Let her focus on healing, eating, sleeping, and caring for her new baby for at least the first 4 weeks.

Step #3: Listen to the Mommy

1. New moms typically are feeling overwhelmed, tired, and doubtful that they are caring for their baby right. It is helpful to let mom's vent about their frustrations. Let them cry when they feel emotional. Validate them when they feel like "I can't do this" or "I am a bad mother".

2. I have worked with many new families over the years and I have never worked for a new mom that did not break down and cry to me at least once. This is normal. Postpartum women are emotional and hormonal. They need to hear that they are doing a good job and their struggles are normal.

3. Dad's and partner's need to be supportive. Make sure you step in and help where ever you can. It is just as important that you learn how to be a parent by spending time with your infant and learning how to care for them. Remind the new mommy that it is your child to and you want to learn how to care for them. This will encourage her to take breaks.

4. Find outside support for mom. Depending on the situation, finding either a support group for new moms, online chat, or scheduling play dates with friends, can all be a great way to support mom. Online or phone counseling is also available to postpartum moms. You can go to my website at www.honestfamilyservices.com or check out www.psi.com.

There we have it. These are the 3 steps I recommend for preventing or decreasing symptoms of postpartum depression.
Step #1 Feed the Mommy
Step #2 Put the Mommy to Bed
Step #3 Listen to the Mommy

To find a local postpartum doula in your area...try www.cappa.net.

Sincerely,

Michelle

Michelle Chrastil, MA CPD NCC
Honest Family Services, LLC.
www.honestfamilyservices.com