Self-help and Coping Techniques

It is very important that a new mother care for herself so she can care for her baby and her family.  Here are some things that new mothers have found helpful during the postpartum period:

Sleep.  Research shows that at least 5 hours of uninterrupted sleep is necessary for optimal functioning.  This can be extremely difficult during pregnancy and in the first few weeks after giving birth but is the most important factor for women suffering postpartum depression and other pregnancy-related mood disorders.  Ideas for maximizing sleep include asking a partner to take over some of the nighttime feeding, sleeping in a different room than baby, seeking outside assistance (family members, night nurses, doulas) for nighttime help.  Remember that this is for a short period of time – usually just a few weeks – until baby is sleeping more (and therefore everyone is sleeping more).

Proper nutrition.  Healthful eating, including drinking 64 ounces of water every day (especially if breastfeeding), is essential.  Some women find vitamins and dietary supplements helpful.

Exercise.  Regular exercise is proven to have a positive benefit on mood.  Even a 30-minute walk around the neighborhood can be beneficial.  The combination of endorphins released during exercise, fresh air, Vitamin D from the sun, and a change of environment can have a significant difference on mood.  Many new mothers find yoga especially helpful as it renews both the body and mind.  A great resource for new mothers is Stroller Strides, an exercise program for mothers with their babies.  All instructors are educated about postpartum depression and the benefits of exercise. 

Time alone.  Every new mother needs time to recharge and regroup.  Time alone can be used to exercise, read the newspaper, take a bath, rest, visit with friends, practice yoga or meditation – any activity that restores a sense of well-being.

Journeling.  Some women find that writing about their experience is very cathartic.  Some women write in a journal or diary, others write in a blog to share their story.  Some women write down all their negative feelings – grief, sadness, anger, resentment – and then burn the papers as a way of saying goodbye to those feelings.

Deep breathing.  When stressed, breathing becomes very shallow, heart rate increases, and blood pressure rises.  Focusing on deep breathing – where the air is breathed in all the way through the diaphragm into the abdomen – can help focus the mind, begin to relieve stress, slow the heart rate, and lower blood pressure.  Practice deep breathing exercises when relaxed so they are easier to remember when stressed. 

Positive self-talk.  Women experiencing postpartum depression are quick to criticize themselves, often becoming completely preoccupied with negative thoughts.  Replacing these negative thoughts with positive affirmations can help break the negative cycle.  Here are some examples of positive self-talk:

• This will not last forever.

• I am not going crazy

• This is a real illness and it can be treated.

• I’m doing the best I can.

• I will feel like myself again.