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Postpartum depression (PPD) is a mood disorder that affects 1 in 10 mothers. According to the CDC, persistent feelings of sadness, fatigue, and anxiety are common symptoms of PPD. Coping with PPD often requires a holistic approach that includes physical, emotional, and social well-being. In this article by Samantha Flores, we’ll explore helpful strategies for moms with postpartum depression.
4 Helpful Self-Care Strategies for Moms with Postpartum Depression
Strategies for moms with postpartum depression are important to follow to help you heal. Use the following ideas to start implementing for yourself.
Spending Time Outdoors
Spending time in nature and engaging in daily physical activity provides various positive mental health benefits. Additionally, exposure to sunlight and venturing beyond the confines of your home will provide some much-needed change of scenery and mental relief.
Here’s a list of great outdoor activities you can find time for every day, even with a busy schedule:
- Taking a walk in a nearby park, hiking, or even simply sitting in your garden can provide a much-needed break from the demands of motherhood and help reduce feelings of anxiety and sadness.
- Dedicating 15-20 minutes a day to exercise will lead to the release of endorphins i.e. natural mood boosters. As a result, not only will your stress levels decrease, but you’ll also enjoy happier moods for hours after you’re done exercising.
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Focusing on Eating Well
Being mindful of your diet and eating nutritional food can play a vital role in mood regulation for individuals suffering from PPD. Here are some mindful diet choices one can make to improve their mental health:
- Eat a Balanced Diet: Consuming a well-rounded diet rich in fruits, vegetables, whole grains, healthy fats, and proteins will provide your body with all the necessary nutrients needed to function well.
- Avoid Sugar-Rich Foods: Sodas, packaged foods, and pre-cooked meals might be tasty and convenient to eat. However, they are high in sugar and other chemicals that can lead to inflammation in the body. This inflammation results in your body feeling stressed and other mental health problems such as increased irritability, fatigue, etc. In addition, cutting out these food items from your diet can help to improve positive moods and energy levels.
- Stay Hydrated: As reported by Real Simple, dehydration (as low as 2%) can result in impaired cognitive function, memory, and increased irritability. Hence, if you’re feeling constantly stressed or tired, try to increase your water intake. Being hydrated makes it easier for the body to circulate nutrients, keep cells healthy, and allow your brain to function at its highest capacity.
Joining as Support Group
When going through PPD, it is common for individuals to feel alone and isolated. However, it’s important to remember that you do not need to face the challenges of PPD alone. There are great resources you can reach out to for help and guidance.
Joining a new parent support group is a great way to receive support for managing PPD. Here’s why:
- A support group serves as a safe space for you to share your feelings, problems, and grievances with individuals who can empathize with your situation.
- These individuals, whether it be other mothers or counselors, can provide you with strategies that help them manage PPD and also educate you on common mistakes to avoid.
- Learning about the stories of individuals going through and overcoming PPD will provide you with some much-needed hope and confidence to overcome it yourself and focus on the positive side of things!
Make Time for You
Along with joining a support group, consider making time for yourself each day. Dedicate an hour daily to enjoy activities that provide you with a sense of fulfillment. Consider hobbies like taking a walk, creating art, listening to music, or watching your favorite TV show. This will serve as a great stress buster and reduce feelings of anxiety. It will also help you overcome the feeling of being overburdened with tasks.
Postpartum Depression Doesn’t Define You
Prioritizing self-care through outdoor activities, healthy eating, and seeking help when needed are great strategies to overcome PPD. Additionally, remember that you are not alone. You can always reach out to a community of mothers and experts. Let them support you in managing daily challenges and maintaining a healthy lifestyle.
