How will I feel after having a baby? I’ve experienced PMS before, is it the same thing as the baby blues? What if I have experienced past anxiety or depression, am I guaranteed to have the blues?
These are questions that expecting parents and new parents have asked as they begin their journey into parenthood. Knowing what to expect can decrease the worry or concern for what lies ahead. We can never know exactly how our bodies will respond to pregnancy, birthing, or our postpartum experience but there is power in knowledge.
80% of postnatal parents experience the baby blues. Although not severe, symptoms may include tearfulness, irritability, worry or mild anxiety. Baby blues are typically experienced around day 3 or 4 postpartum, following a rapid drop in pregnancy hormones and continue for approximately 10 days, or until about 2 weeks postpartum.
It is important to recognize that the baby blues do not impair a new parent’s ability to care for themselves or their baby, and should not alter their appetite, or their ability to sleep.
By being aware of these common symptoms, new parents can have less worry and concern as to why they are feeling so vulnerable during this time.
Below are some ways to help soften the experience and to decrease the anxiety and irritability. And remember selfcare is vital!
80% of postnatal parents experience the baby blues. (You're not alone!)
- Continue to do skin to skin everyday (not just after birth!)
- Sing and talk to your baby, smell and kiss your baby
- Breastfeed
- Rest whenever possible
- Eat soups/stews/plentiful vegetables, protein, complex carbs
- Stay hydrated
- Plan for your supports to assist you with day to day chores and meal prep while you have time to bond with your baby
- Having someone that knows you well and you feel comfortable with discussing your feeling is beneficial
If symptoms seem to be extending past 14 days and worsening, this may be a sign of post partum depression or anxiety.
Postpartum depression (PPD)
PPD can affect at least 10% of new parents. Symptoms of PPD can be difficult for parents to bring up with their supports and medical professionals and therefore often go undiagnosed and left untreated. Symptoms include changes in appetite (increased or decreased), frequent moodiness and crying, sleep disturbances, feelings of guilt and hopelessness, worry that you are not a good parent and sometimes even suicidal thoughts.
One key distinguishing feature for many parents with PPD is that they can’t sleep, no matter how tired they are. Their bodies cannot shut down. They feel wired, worried, and overwhelmed. It is a vicious cycle as sleep is helpful for PPD and sleep deprivation worsens the situation.
Risk factors for developing PPD include:
- Previous episodes of depression, PPD, depression in pregnancy
- Past hormonal imbalances
- Poor support network (social and medical)
- And sometimes there are no apparent risk factors at all!
There are steps that expecting parents can take to plan for their postpartum experience, for example:
- Have the right support network in place before the birth, who are ready to help.
- Ask your health professional for supportive supplementation and/or diet strategies
- Schedule therapy sessions leading up to the birth and for postpartum period
- Speak to your health care provider ahead of time to help with preventative strategies and to have a plan in place for the postpartum period.
Post partum Anxiety (PPA)
Similarly to PPD, PPA’s onset is about 2 weeks into the postpartum period, and may be initiated by a combination of the big drop in hormones post birth, sleep deprivation and a lack of support. Risk factors can include pre-existing concerns with mental health, poor coping strategies, traumatic birth, or none at all.
Symptoms include anxiety, constant worrying about the infant’s wellbeing, feelings of panic and overwhelm, inability to relax or sleep, mind cannot shut down.
There is a growing amount of research about treatment and prevention of PPD and PPA.
For example:
One interesting study from the University of Western Australia in 2014, found that low vitamin D levels in pregnancy may be a risk factor for postpartum depression. Now that was found in Western Australia, where the sun is abundant! For all us parents here, in the northern hemisphere, taking some extra vitamin D could be a good idea. But first, speak to your healthcare professional to find out if you could use a little extra vitamin D and how much.
Other nutrients to make sure you are getting adequate amounts of include omega 3 fatty acids, B vitamins, and iron. There are also some great herbal options to consider. Again, it is always a good idea to consult with your healthcare provider before starting any new medication or supplement.
Research is also showing that massage therapy and acupuncture for new parents is linked to a decrease in postpartum symptoms, as is having the right supports and community in place to be there with you throughout your postpartum and breastfeeding journey.
It is not always easy to tell friends and family about your challenging experiences as a new parent. We are sometimes expected to be over the moon, all of the time, after the birth of our baby. But the reality is, we can feel completely in love with our new baby and yet have symptoms of PPD and PPA. It is important as a first step, to reach out to a trusted support or a healthcare provider if you are concerned about your mental health at any point throughout your pregnancy or after the birth. Small changes in your care or support systems can make a huge difference.
DR. MELANIE JACOBSON, ND IBCLC Hi! I’m Melanie Jacobson. Professionally I am a naturopathic doctor and lactation consultant. Personally, I am a wife and mother of 2 amazing girls. I believe that prenatal education and early hands-on support can help new parents feel confident, connected, and empowered through their postnatal and breastfeeding journey. Background and Experience After studying at the University of Toronto and the Canadian College of Naturopathic Medicine to become at naturopathic doctor, I gained valuable international experience in the United Kingdom and Australia. The knowledge and experience acquired from working and living abroad has been indispensable to me as a practitioner and mother. Upon my return to Toronto, I practiced for many years as a Naturopathic Doctor. After having my own children, I received my IBCLC designation to provide lactation consultations and expanded my clinical practice to focus on postnatal wellness and lactation support to families in the west end of Toronto.