Self-adjustment for postpartum depression
Most new mothers experience postpartum depression, which usually starts within 1 week after delivery with symptoms of unexplained desire to cry, sadness, and anxiety, and usually does not require treatment; this condition will disappear spontaneously after 2 weeks.
Postpartum depression that requires treatment has a prevalence of between 15% and 30%, usually onset within 6 weeks, and lasts from a few days to 1-2 years, so it needs to be well-timed. Treatment is indicated when the mother has one of the following:
(1) symptoms lasting longer than 2 weeks;
(2) inability to live a normal life and not knowing how to handle daily tasks;
(3) sometimes wanting to hurt herself and her child;
(4) being in a state of excessive anxiety and fear most of the time.
Treatment of postpartum depression is usually a combination of medication, physical therapy, and psychotherapy, which is also most beneficial to the new mom’s recovery. From a psychotherapy perspective, self-adjustment can be done for postpartum depression:
1. Eat a sensible diet
A light and nutritious postpartum diet, without caffeine and alcohol. This protects your sensitive body from overreacting.
2. A quiet environment
Get rid of unnecessary clutter in your home, limit the number of visitors, even turn off the phone, and just create a quiet, relaxing, healthy environment for yourself and your baby to recuperate and let go of irritation.
3. Learn to nurture your mind
Many studies have shown that newborns grow better if their mothers are calmer. Women should take 15 minutes a day to relax, whether through deep breathing, meditation, baths or listening to soothing, beautiful music, to help relieve stress and enhance bonding.
4. Fight for sleep
Taking care of your baby yourself while your body is still weak can be a test of a new mom’s will in itself, so learn to fight for any opportunity to sleep to get more rest, especially when your baby is sleeping, when the quality of maternal sleep is often at its best. Good sleep greatly reduces the chances of depression, and it is essential to ask family members to help supplement sleep when needed.
5. Proper exercise
Taking a walk after a meal and getting some fresh air can be a great way to get your spirits up. But also never go for some high-intensity aerobic exercise, because the body function and blood supply condition is still insufficient, but will make yourself tired. The body should be kept in a state where it is not overdrawn.
6. Don’t strive for perfection
Expecting to be a perfect mom is not a good mom, and the disappointment of not doing everything right can affect both yourself and your baby. A really good mom is not a perfect mom, but a happy mom. When you stop striving for perfection, depression will naturally leave you.
7. Pour out your stress
Face your fears or helplessness, then pull your husband over and have a good talk, listing the three things you worry most about after becoming a parent, and your worries will naturally feel a lot easier. Finding a solution in time is the only way to completely relieve psychological stress.
8. Be flexible and resilient
Becoming a mom is not only a lot to do, but also inexperienced, so it may often not work out the way you planned. Instead of complaining about so many things you don’t want to face, learn to live in the moment, thoroughly accept and enjoy the challenges of this life, and the fun will follow.