Perinatal Mental Health:
Post partum mental health tips for the early newborn phase:
The ecstasy and euphoria have started to give way to the most profound fatigue you have ever known. The newborn/ post partum period is full of high highs and low lows. The first month to six weeks is tough. It's completely normal to feel frustrated, exhausted, elated, overjoyed and overwhelmed all at once. Riding the emotional rollercoaster is normal, but please let your maternity provider know if you are experiencing more profound feelings of sadness, emptiness, hopelessness, apathy or anxiety. Post partum depression and anxiety is completely treatable and we want to know how you’re doing so we can help.
One of the resources we often use to screen for post partum depression is this questionnaire, please discuss with your maternity provider if your scores is 10 or higher:
https://perinatology.com/calculators/Edinburgh%20Depression%20Scale.htm
Some basic but very helpful mental health tips:
- Try and sleep 4 consecutive hours in a night. If your baby takes a bottle, get your partner to help with one or more of the night feeds. Even four straight hours of sleep can help your mood significantly.
-Get yourself and baby dressed for the day every morning. It helps to differentiate day and night so that time doesn’t blur together. Open the blinds, turn on the lights to create a distinction between night and day. Try not to use your phone or screens when you are up at night as it makes it more difficult to get back to sleep.
-Get outside every day, even if just for a very slow walk to the corner and back. Exposure to fresh air and sunlight has evidence based benefits for your mood.
-Eat regular small meals that are rich in protein. Keep a large water bottle by you to sip on throughout the day.
-Listen to a funny audiobook or podcast at home. Call a loved one.
A wonderful local resource is the Pacific Postpartum Society. They have phone and text support as well as support groups and lots of helpful resources.
The Reproductive psychiatry team put together these very helpful workbooks: