Managing Postpartum Mood Disorders & Anxiety During COVID-19
Caring for a newborn can be exhausting and overwhelming. Caring for a newborn during a global pandemic isn’t any easier. In fact, caring for your baby during a pandemic could be increasing your levels of anxiety and other mental health issues. However, there are various ways of managing postpartum mood disorders and anxiety during COVID-19.
If you are experiencing thoughts of hurting yourself or your baby, please contact your doctor, OG-GYN, or a mental health professional immediately. If you are experiencing an emergency, please call 911.
What are Postpartum Mood Disorders?
Research shows that one in seven women experience postpartum mood disorders. Postpartum mood disorders include depression, anxiety, obsessive-compulsive disorder, and even psychosis. These mental health issues can affect bonding between mother and child, as well as the baby’s development cognitively and emotionally. Additional research shows an increase in reported levels of depression and anxiety in pregnant women during the pandemic. Ways of helping manage postpartum mood disorders include focusing on self-care, connection, physical activity, sleep quality, personal therapy, and more.
Self-care
Remembering to schedule in self-care during the endless hours of feeding and changing diapers can be difficult. You have another person to care for, on top of caring for yourself. However, self-care is essential. Establishing a routine that includes time for yourself can aid in supporting your mental health. Try taking a warm shower and putting on fresh clothes each morning. Put your baby down somewhere safe and spend a few moments centering yourself with deep breathing. Engage in activities that nurture you—like art-making or watching a favorite TV show. Meditation can also help manage your mental health. Practicing gratitude is another form of self-care—it has been shown to relieve symptoms of depression.
Set realistic expectations for yourself as your recover from childbirth and take care of an infant at the same time. Do what you can and take care of everything else later.
Connecting with Others
Support systems, like friends and family, you may have depended on before the pandemic might be unavailable or limited now. To protect your baby, you may be following self-isolation practices that make connecting with others feel difficult. Many new moms feel isolated or lonely, but there are ways to mitigate this decrease in connection and still celebrate your new baby. Set up video calls with other new moms—they are likely feeling isolated as well. FaceTime friends and family to introduce them to your newest family member. Even small connections like this are important when managing postpartum mood disorders.
Physical Activity
Please note: any new exercise routine should be cleared by your doctor.
One study suggested that physical activity may result in better mental health during the pandemic. This study specifically suggested engaging in at least 150 minutes of moderate physical activity each week. Try increasing your levels of physical activity by incorporating going for walks with your baby, gardening, chores, and online fitness classes. Going outside for a walk could also increase your intake of vitamin D on sunny days, and spending time in nature can boost your mood as well. Increasing physical activity also releases endorphins to reduce stress and improve mood.
Sleep
Sleep deprivation resulting from caring for a newborn is a challenge many mothers face. Try going to bed a little earlier. Let go of perfectionism and leave the laundry for tomorrow—make sleep a priority for yourself. Getting a few extra minutes of sleep every day can bolster your mental health. As a new mom, you are experiencing physical and hormonal changes. Getting more sleep will help your body adapt to all of the changes you are experiencing.
Limit Media Intake
Spending time on Facebook and Instagram may feel like they are keeping you connected, however increased time on social media can often contribute to depression, anxiety, and sleep disruptions. Limit your intake of news reports, especially when you wake up in the morning and before bed at night. Seek out sources that provide reliable information instead of sensationalized news.
Therapy
You may find it easy to talk with friends and family about the joys of having a new baby. However, it might be difficult to talk about the very real struggles of being a new mom. Therapists gives you a safe outlet to talk about your struggles, problem-solve, and find coping skills. Additionally, many therapists (including Sage House therapists) use telehealth to meet with patients, ensuring your safety during a global pandemic. A therapist can also discuss medication options to support treatment for managing postpartum depression and anxiety.
Resources
There are many resources available when managing postpartum mood disorders and anxiety during the COVID-19 pandemic:
Sage House Therapy: Looking for support for managing postpartum depression and anxiety? Please reach out to us. Our team of therapists is here to provide support and guidance safely through telehealth. We look forward to connecting with you!
Help for Moms hotline: Call 1-800-944-4773, or text a message to 503-894-9453.
Weekly online support meetings and online support groups: Ask your friends or your doctor about what groups they can recommend. Postpartum Support International offers peer mentors and online support groups.
National Postpartum Depression Warmline: 800-773-6667
National Suicide Prevention Lifeline: 480-784-1500 or 800-273-8255
Severe mental health disorders can include symptoms such as hallucinations, thoughts of self-harm or harming others (even your baby), and racing thoughts. Seek help immediately if you are experiencing any of these symptoms.
