Perinatal Mental Health: Symptoms & Self Care
Mama, Your Mental Health is Important.
What to Watch for and How to Take Care of Yourself During the Perinatal Season
Having a baby is one of the most exciting, yet challenging, experiences in life. You may be filled with joy, anticipation, and maybe a little nervousness. But what happens when those feelings get overwhelming? Or when they take a darker turn, leaving you feeling sad, anxious, or just not like yourself?
Significant pregnancy and postpartum hormone changes in your body can cause significant mental health challenges. Here are a few signs to watch for and, most importantly, a few tips to take care of yourself.
Mental Health Issues to Be Aware Of
When people think of mental health after having a baby, postpartum depression usually comes up. It's common—about 1 in 7 women experience it. But it’s not the only thing to look out for. Anxiety is a big one too; many new parents find themselves constantly worried or on edge. There are also mood swings, feelings of irritability, and moments of feeling really low.
What’s less talked about are conditions like perinatal OCD (obsessive-compulsive disorder) and perinatal PTSD (post-traumatic stress disorder). These can be just as serious. Perinatal OCD involves unwanted thoughts (like fears about the baby’s safety) that can feel impossible to shake. PTSD can show up after a traumatic birth and often looks like flashbacks or nightmares. These issues can feel overwhelming but recognizing them is the first step to overcoming them.
Signs to Watch For
1. Feeling Sad or Hopeless for Weeks: It's normal to feel emotional after having a baby, but if the sadness sticks around for more than two weeks, and you’re feeling hopeless, it could be more than just the “baby blues.”
2. Constant Worry or Panic: Anxiety can sneak in during pregnancy or after birth. If you’re feeling a sense of dread all the time, or having panic attacks, it might be time to talk to someone.
3. Struggling to Bond with Your Baby: Some parents have a hard time feeling connected with their newborn, which can lead to feelings of guilt or frustration.
4. Scary, Unwanted Thoughts: Parents with perinatal OCD often have intrusive thoughts that scare them—like fears about harming the baby. These thoughts are extremely distressing but very treatable with help.
5. Flashbacks to a Traumatic Birth: PTSD can bring back memories of a difficult or traumatic birth in ways that feel as real as when it happened.
Steps to Take for Wellness and Safety
If you’re noticing some of these signs, here are a few things that can really help:
1. Prioritize Self-Care: It doesn’t have to be complicated. Even a few minutes of quiet time—whether it’s taking a walk, reading a book, eating and hydrating more, or just sitting in the sun—can make a huge difference.
2. Rest as Much as Possible: Sleep deprivation is tough, and it makes everything harder. Try to sleep when you can, and don’t hesitate to ask your partner or family for help with night feedings.
3. Talk to a Professional Early: If things don’t feel right, don’t wait. Talk to your doctor or a therapist who specializes in perinatal mental health. Getting help early can make all the difference.
4. Join a Support Group: It can be a game-changer to connect with other parents who are going through similar things. There are online groups, local meetups, even parenting classes at Options, ready to offer support.
5. Lean on Your Support System: You don’t have to do it all alone. Family members and friends are there to help, so don’t be afraid to ask for it. If you don’t have family or friends nearby, try finding a church group or local moms group who can step in and help. Chances are, they’ll be so grateful you asked. If you’re in Helena, give us a call at Options Clinic (406-422-1011). We’d love to help.
How Loved Ones Can Help
Partners, family, and friends can play a huge role in helping new parents through this time. Here are some ways they can help:
1. Pitch In with Daily Tasks: Helping with cooking, cleaning, or even taking care of older kids can take a load off the new parent.
2. Be a Good Listener: Sometimes, just being there to listen without judgment can mean the world.
3. Encourage Getting Help: If you’re noticing that your partner or loved one isn’t doing well, gently suggest talking to a doctor or therapist. Remind them that asking for help is a sign of strength, not weakness.
Don’t Submit to Stigma
There might be pressure to seem like everything is perfect, or a belief that parents should just “tough it out.” These attitudes can make it hard for someone to ask for help when they really need it. If you or someone you know is facing this kind of pressure, just know that it's okay to reach out. Mental health matters.
Resources for Support
If you’re feeling overwhelmed or struggling, there are a ton of resources out there for you:
1. Postpartum Support International: They offer online support groups and have a helpline specifically for parents dealing with perinatal mental health issues.
2. National Suicide Prevention Lifeline: If you’re in crisis, this free and confidential hotline is available 24/7.
3. Books: Consider reading The Fourth Trimester by Kimberly Ann Johnson or selecting another book to read or listen to find your way through the perinatal season.
4. Reach Out for Help
If any of this sounds familiar, just know that you're not alone. Reach out to a healthcare provider, join a support group, or talk to a therapist. If you’d like some help navigating resources in the Helena area, please give us a call at 406-422-1011. Help is out there, motherhood is beautiful, and you don’t have to go through this journey alone.