Feeling blue after having a baby isn’t unusual, with up to 80% of women experiencing fluctuating emotions and feelings of sadness in the first days after baby is born. Hormone levels drop suddenly after the birth, then return to normal, so for many women the emotional upheaval will last only a few days to a few weeks. But for some, the feelings of sadness persist, and 10% of new mums will experience postnatal depression.
Here are some indicators to watch out for and things you can do to look after yourself if you feel you may be at risk:
If you feel sad for most of the dayfor longer than a week or two at a time, you need to talk to your GP. Postnatal depression can last for several months, but with treatment you can feel like yourself again.
If you’re having occasional down days, see if you can arrange to have some time to yourself. If you can get a babysitter or a relative to look after your baby for a few hours, having time to think and relax on your own may be a big help.
Don’t isolate yourself. If you feel as if you look terrible, your house is a mess and you can barely cope with looking after your baby, the last thing you’ll want is visitors. But other mothers have been where you are and will understand. They may even be keen to lend a hand. Friends and relatives can provide a lot of comfort and will remind you that you don’t have to cope on your own.
Ask for help and accept it when it’s offered. The first few weeks with a new baby are incredibly hard to get through for some women, but as a community we can share that load. Talk to your Plunket nurse or your doctor about how to get some help at home if you don’t have family close by. If your family and friends offer to bring around meals or mind the baby for you, accept their support and make the most of the free time it gives you.
Make sure you have something to look forward to every day. You could have a hot bath every evening when your partner comes home, or you could take a walk or visit a friend. Planning things that you enjoy can help to lift your mood.
Indulge in frivolous pastimes such as reading magazines or romance novels. You might never have done this before the baby’s arrival, but afterwards it can be hard to concentrate on anything too complex, so entertain yourself with simple pleasures.
Know that it won’t always be like this. The wonderful thing about babies is that they grow and develop – in six weeks time things will be completely different, and six weeks later they’ll be different again. Reassure yourself that life will gradually become less chaotic.
Get enough sleep. This may seem completely unrealistic, but it’s actually very sensible. oany new mothers rush around doing housework and washing dishes when their baby’s asleep during the day. Don’t – the housework can wait. Instead, put yourself to bed too. The important thing is that your mind and body get the sleep they need to recover from the birth and keep up with the demands of your little one.
Try to go for a walk each day. Take your baby with you in the pram or go for a short stroll while someone babysits. Fresh air and exercise are great for the mind and you’ll feel better afterwards.
Join a coffee group with mothers who are at the same stage as you are. Plunket will be able to tell you about groups in your area, or you could meet with the mothers you met at your antenatal classes. Sometimes just sharing your experiences and realising that other mothers are going through the same stuff can make you feel a lot better, and they may be able to share helpful advice.
If you’re ever concerned about your state of mind, or feel that you may be a danger to yourself or your baby, book an appointment with your GP, or call PlunketLine for advice on 0800 933 922. This service is staffed 24 hours a day, seven days a week.
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