Ways to reduce your risk of Postpartum Depression
Having a baby is a HUGE life change. It affects and changes every area of your life. It’s a wonderful change, but not without its challenges. One challenge many parents face is Postpartum Depression (PPD) or Postpartum Anxiety (PPA).
Stats:
1 in 2 will experience low mood/baby blues (mild & transient).
1 in 10 women will experience depression during pregnancy.
Antenatal anxiety is thought to be just as common.
1 in 6 women will experience postnatal depression.
1 in 6 women will experience postnatal anxiety.
1 in 10 fathers experience postnatal depression.
Here is a list of things you can do to help reduce your risk of postpartum depression or anxiety. You are not likely to be able to do everything on this list – just do the ones you can. Go through this list with your partner or support person so they know what they can do to help too.
Doing all of these things definitely doesn’t mean you won’t experience postpartum depression or anxiety, but will hopefully lessen the chances. Many of the things on this list are also recommended for helping with recovery from PPD.
The Positive Birth Program™ addresses a number of items on the list within the course and an independent childbirth education course is associated with lower rates of PPD.
1) Be educated
Know what postpartum depression and anxiety are. Know the signs and symptoms to look out for. Know who to speak to for help if you notice symptoms. Your midwife, CAFHS nurse, GP, Beyond Blue, PANDA, COPE are some great recourses. If you speak to someone and don’t find them helpful, try again until you find someone you feel comfortable with.
Find out about the signs and symptoms here: https://panda.org.au/articles/perinatal-anxiety-and-depression-signs-and-symptoms
2) Eat Well
Look after yourself. Eat nutritious meals and snacks, including fruit, veg and lots of water.
Ask your partner to bring you snacks while you are feeding or cuddling your baby.
Stock your freezer during your pregnancy, ask family and friends who visit to bring nutritious foods or order postpartum foods online.
3) Rest
It is normal for babies to wake frequently throughout the night.
Take naps. Take a nap while your baby does or do nap swaps with your partner, if you can. Speak to your partner about this before birth, so they understand the importance of helping you to get rest.
4) Exercise – gently
Exercise is very helping in preventing PPD. A gentle walk outside can be greatly beneficial for everyone. Start small and slowly build up as you feel comfortable, aiming for at least 15 mins.
5) Mindfulness or Relaxation Training
Know techniques for relaxation, breathing and being mindful. Practice these beforehand, so you can draw on them when needed.
6) Prepare Well for childbirth
Completing an independent childbirth education course is shown to improve PPD rates. Also, read books to prepare, research, know your options and know what to expect. Be empowered and educated for your birth.
7) Good support for Childbirth
Make sure you have people you trust to support you during your birth. This could be your partner, mother, sister or friend. You could even hire a doula for support. Make sure they know your preferences for birth and are prepared to advocate for you. Make sure they are prepared with ways to support you through labour and birth.
8) Make sure your voice is heard
During your labour and birth, make sure you are involved in decisions and informed of what is going on. Know your rights, know your options and make sure your voice is heard.
9) Continuity of Care
If you are able to, seeing the same care provider throughout pregnancy is helpful. This could be through a public MGP service, a private midwife or a private obstetrician. Make sure your care provider is supportive of your birth preferences and the type of birth you want to achieve. Ask them about their outcomes and statistics if you like.
10) Postpartum Household Help
Do you have family and friends who you could ask to come around for an hour and help with some household tasks? To pop on a load of washing, or give the floor a quick vacuum. Does your hospital offer a mother-carer? Can you afford to hire someone for support with this?
11) Avoid major life changes
Having a baby is already a big change, so if you can, avoid adding any major changes, like moving house, changing jobs etc during your pregnancy or postpartum. Of course, some changes are unavoidable, but, where you can, try not to add more at this time.
12) Strong Emotional Support Person
Find a trusted friend of family member who you can lean on for emotional support. Someone you can be open and honest with. Someone you can vent to.
If you don’t have someone in your life to do this, consider options like Beyond Blue counsellors or online peer-support.
If you do notice symptoms or feel like you are struggling, don’t wait. Speak to someone you trust. Seek help and support. The best thing you can do for your family is to seek out the support you need. You are not alone; many other women and men are feeling the same way. This feeling will not last forever and you will get through this season.
Resources:
https://www.beyondblue.org.au/
https://www.cope.org.au/wp-content/uploads/2017/11/Postnatal-Depression_Consumer-Fact-Sheet.pdf
References:
https://www.beyondblue.org.au/media/statistics
https://cope.org.au/wp-content/uploads/2017/10/Final-COPE-Perinatal-Mental-Health-Guideline.pdf
https://panda.org.au/articles/coping-with-strong-emotions-as-a-new-parent
https://www.cope.org.au/wp-content/uploads/2017/11/Postnatal-Depression_Consumer-Fact-Sheet.pdf
HOW TO AVOID POSTPARTUM DEPRESSION?, MAR 29, 2022, BY: JOYCE A. VENIS AND SUZANNE MCCLOSKEY
