Can you prevent postpartum depression?
“Becoming a parent is a messy, confusing, identity-altering process, accompanied by a shocking amount of adjustments to both gestational and non-gestational parents, including financial, hormonal, neurological, and identity changes, as well as completely new day-to-day routines.”
We do so much to prepare for a new baby.
Many take prenatal classes to learn about the childbirth process, breastfeeding classes to prepare for feeding their baby, parenting classes to learn how to change diapers and put your baby to sleep safely. Where is the class to prepare emotionally for the huge life transition that comes with parenting? Even after the first, what about the transition from 1 to 2, 2 to 3, etc? Approximately 1 in 7 mothers will suffer from postpartum depression. This has an impact on the mental health of the entire family. Fathers can suffer as well at the rate of 1 in 10. Can you prevent postpartum depression? I would sure like to help you try!
How do we go about preparing for this big role transition as parents? There are many different preventive interventions that can be utilized. Helping clients build a Perinatal Mood Prevention Plan is a key part of my one-on-one classes. This framework comes from Stephanie Knaak who completed a research study to explore what factors contribute to a positive postpartum experience.
This plan includes:
Adequate self-care:
Our culture supports impossible parenting, and many new moms feel they need to completely sacrifice themselves to the needs of the new infant entering their life. Postpartum adjustment is easier when parents protect their guilt-free right to care for themselves. I am simply talking about getting adequate food, sleep, time to shower, and time to breathe.
Having Enough Help
I help parents to do away with any guilt in asking for help and have that help planned for when the baby comes. Let me be clear, I am not talking about holding the baby. The help that is truly needed is typically the day-to-day tasks including what it takes to keep a household running, making meals, completing chores, and emotional help such as supportive conversation and the ability to complain to an empathetic ear.
Feeling Understood
Finding a community of people/parents with similar values will help protect mental health
Stress Management
creating a toolbox of stress-management techniques can be helpful to the adjustment of new parents. Finding tools to self-soothe in different circumstances will help create confidence as a new parent.
Feeling ready
In my visits, we talk about what this means to each unique individual as it is different for everyone. Overall, feeling prepared and ready when the baby arrives can improve mental health
Having realistic expectations and altering negative thinking patterns
Individuals that are prone to some negative thinking cycles are particularly at risk for postpartum mood disorders including those that tend to worry, lean towards perfectionism and overthinking. Working to change some of these thought patterns PRIOR to a baby entering the world can help tremendously.
Creating a Perinatal Mood Prevention Plan is a great idea for ANYONE having a baby, however for those that have risk factors it truly is essential.