Manage Your Postpartum Depression
Postpartum depression is real, and you are not alone! There are thousands of women who are suffering with the same feelings of loneliness, desperation and darkness. And there is so much help available for you. As a newborn photographer I care so much for the moms who come into my studio, and I want to provide you with a bit of help with where to start managing your postpartum depression.
Talk To Your Doctor
The first, and most important, thing to do is talking with your doctor. You will have a follow up appointment at 6 weeks, but you do not have to wait that long to address postpartum depression. As soon as you begin to feel hopeless, numbness and emotional disconnect, reach out to your clinic to make an appointment, or call your clinic’s nurses. You should be able to get an appointment before your 6 weeks follow up to address your emotional state.
Be Aware
The first step is always awareness! So many women think that they simply have the baby blues, while suffering quietly with postpartum depression. According to the Mayo Clinic these are the signs and symptoms of postpartum depression.
Depressed mood or severe mood swings
Excessive crying
Difficulty bonding with your baby
Withdrawing from family and friends
Loss of appetite or eating much more than usual
Inability to sleep (insomnia) or sleeping too much
Overwhelming fatigue or loss of energy
Reduced interest and pleasure in activities you used to enjoy
Intense irritability and anger
Fear that you're not a good mother
Hopelessness
Feelings of worthlessness, shame, guilt or inadequacy
Diminished ability to think clearly, concentrate or make decisions
Restlessness
Severe anxiety and panic attacks
Thoughts of harming yourself or your baby
Recurrent thoughts of death or suicide
Be aware of the symptoms, but also be aware of yourself.
Track Your Emotions
A tip that can really help you manage your postpartum depression is to make notes of when you experience specific feelings. When you notice these emotions present take a moment to stop what you are doing and jot down in a notebook these items.
What are you feeling. Sad, angry, overwhelmed, frustrated, lonely, hopeless, numb, anxious, scattered, etc.
Time of day and weather.
Who is present, does a specific person contribute to these feelings.
What where you doing, what where the other people doing.
What senses are being irritated. Do you feel overwhelmed by noise or touch?
When you take a moment to track your emotions you will be able to better understand your triggers and how to manage them. You may find that a certain time of day is difficult, or different people or conversations are too much for you. And that is okay.
Your Safe Space
Define your safe space and rely on it! In the beginning stages of learning how to manage your postpartum depression it’s recommended to have a safe space that you can retreat to. When you are feeling intense emotions, put your baby down in a safe place and go to your safe space. Set a timer and decompress from the stressors.
This will be difficult when you first start practicing. You may need to step outside onto your porch or put in ear plugs to really separate from the situation that is overwhelming you. Once in your safe space practice deep breathing, meditation, affirmations or even prayer to ground and center yourself. After the allotted time has passed, go back to the task at hand.
You matter! Your mental health matters. Your happiness matters. Know that as your newborn photographer I am here for you. You deserve more than just pretty pictures, you deserve support and love. So whether its to schedule another session, or you just need someone to talk to help manage your postpartum depression, reach out! I am here for you.
