3 Tips to Manage Perinatal Depression

Motherhood: a wild rollercoaster ride where one moment you’re cooing over your adorable newborn, and the next, you’re wondering if you will ever sleep again. Between the endless diaper changes and midnight feedings, it’s no wonder many moms find themselves on an emotional tightrope.

But feeling overwhelmed doesn’t make you a bad mom. In truth, it makes you wonderfully human. Maternal mental health disorders, such as postpartum depression, affect up to 20% of mothers in the US a year, turning what’s supposed to be a magical time into an emotional marathon.

As a healthcare professional and a mother of two, I want to offer my perspective on this growing trend of perinatal depression. Through this, I aim to provide compassionate, evidence-based strategies to help expectant and new mothers navigate the emotional complexities of pregnancy and early parenthood.

Symptoms of Perinatal Depression

Perinatal depression, a term now used in the DSM-5, encompasses both prenatal and postpartum depression, reflecting the growing evidence that approximately 50% of maternal depression occurs during pregnancy rather than after delivery, as postpartum depression suggests.

Common signs of perinatal depression include:

Persistent feelings of sadness, hopelessness, or emptiness
Loss of interest or pleasure in activities once enjoyed
Significant change in appetite or sleep patterns
Extreme fatigue or loss of energy
Difficulty bonding with baby or feeling very anxious about the baby
Intense irritability or anger
Feelings of worthlessness, shame, or guilt, often related to parenting abilities
Recurrent thoughts of death or suicide
Severe anxiety or panic attacks

These symptoms typically appear during pregnancy or within the first four weeks postpartum, though they may develop up to a year after childbirth.

Causes of Perinatal Depression

The journey through pregnancy and childbirth involves profound changes, both physically and emotionally. One of the most significant factors contributing to perinatal depression is the dramatic shift in hormones. After delivery, for example, estrogen levels drop sharply – by over 100 times – triggering emotional and physiological responses.

In the days following childbirth, many women experience a temporary mood dip known as the “baby blues,” a common condition affecting up to 75% of new mothers. While baby blues are typically short-lived, they can sometimes evolve into something more persistent – perinatal depression.

The physical demands of caring for a newborn also play a key role. New mothers face the pressures of feeding, recovering from childbirth, and adjusting to disrupted sleep patterns. These challenges can contribute to feelings of stress, exhaustion, and emotional strain.

Tips to Manage Perinatal Depression

Tip #1 Educate Yourself

Understanding perinatal depression is an essential first step in managing it. Understanding the condition can help alleviate anxiety surrounding pregnancy and the postpartum period. Knowledge empowers you to recognize the signs early, seek the right support, and reduce feelings of isolation.

In addition, learning about the different treatment options available—such as support groups, psychotherapy, or medication—will equip you to have informed conversations with your doctor. This way, you can choose the treatment approach that best aligns with your needs and circumstances.

Tip #2: Build a Support Network

Motherhood can often feel isolating, especially when you’re navigating the early days with a newborn. Building a support network is crucial for managing the emotional and physical demands of this transformative time. Lean on your partner, close friends, family, or even other new mothers who understand your experience. These meaningful connections provide emotional support, comfort, and a sense of belonging.

Explore baby and toddler classes, or consider joining online groups for new mothers on platforms such as Facebook, WhatsApp, or Telegram.

Tip #3: Seek Professional Help

If the ‘baby blues’ persist beyond a few weeks or worsen over time, it’s important to seek professional help. Share your concerns with your primary care physician or speak to a therapist who can connect you with the right treatment options.

If you or someone you know experiences mental health issues, it is important to seek help from a qualified professional. Our Resource Specialists can help you find expert mental health resources and support in your community. Contact us now for more information on this free service.

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About the Author: Sophia Goh, Senior Counsellor at Sofia Wellness Clinic, is a professional counselor and psychotherapist based in Singapore, specializing in positive psychology, mindfulness-based approaches, and attachment theory. With a passion for helping individuals lead fulfilling, meaningful lives, she integrates evidence-based practices and personal growth into her therapy sessions to empower clients in achieving success.

At Sofia Wellness Clinic, our experienced counselors provide valuable support and guidance. Through counseling for anxiety and depression, we can help you navigate this challenging period to embrace this special time in your life.

Photo by Sarah Chai: https://www.pexels.com/photo/mother-sleeping-with-newborn-baby-in-bedroom-7282453/

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