- Ask for help
As a former postpartum nurse, I noticed how often new mothers put their needs last. It seems often families look at postpartum time as party time. I have seen c-section moms sleeping in the same room as 15-20 family members talking loudly and passing baby around for hours. My best advice is for new mothers to have 1-2 designated family helpers to be there to help care for baby while she gets much needed naps throughout those exhausting first days. Baby’s hunger cues are often missed when there are too many visitors for long stretches of time. It is difficult for new mothers to set limits.
2. Exercise.
Running may feel like the last thing you want to do, but engaging in just a bit of activity every day can help battle the symptoms of postpartum depression. You can try going for a walk around the neighborhood, or a local yoga class. You can even look up a guided yoga practice or a good light workout video online to do in your living room.
3. Don’t be afraid to ask people to leave.
I have seen so many new mothers that are worn out from feeling like they cannot turn people away. Turn off your phone too. I wish I did for the first couple of days.
4. Holistic approaches to healing.
Massage, acupuncture, and breathing techniques are great alternatives to try. Mind, body, and soul connection is important for mental health, so why not give something different a try? Find a local massage practitioner who works with pregnant women and new mothers, or an acupuncturist who can specifically treat various conditions.
5. Limit your visitors.
You will not get this time back. Use it to bond as a family, seek help with breastfeeding. Skin to skin is the best bonding tool! We want to help you succeed with breastfeeding. You can press your call light for every feeding if you need to. Your baby needs your love and protection. You are your baby’s primary advocate. Not all mothers’ choose to or are able to breastfeed. How you feed your baby is your decision and your nurse will support you. Ask visitors to wait until you’ve been home for at least a couple weeks. Settle in, recover. Don’t be afraid to ask for help. If someone wants to visit, ask them to leave their little ones at home.
6. Support groups.
There are many women experiencing the same thing right now. Listening to someone else’s version of postpartum depression and sharing your own can work wonders. Seek out a meeting in your area and give it a try. You may just meet that mommy friend you need.
One-on-one therapy can also help you discover where the depression is coming from, and how to take steps each week to heal. Try looking for a therapist who has worked with other postpartum moms, and maybe even a therapist who has kids herself.
7. Good nutrition is key.
Have a healthy snack each time you feed baby if you don’t have an appetite. Try to get a good four hour blocks of sleep several times a week. Ask support people to change, burp, comfort baby and only bring baby to you for breast feeding to extend your sleep when tired. Have a good support system and don’t be afraid to ask them for help. Soak up the sun when you can. Have an enjoyable activity to look forward to each week. Try to get out of the house, but if you can’t do something you enjoy at home or pamper yourself. Relax and enjoy your baby. Use what works for you and don’t try to follow everyone else’s advice.
8. Human interaction.
After taking some time for yourself, focus on other people. Can you and your partner set up a date night every other week? Can the two of you take five minutes each day to talk and reconnect?
Spend time with friends and family members, too. Go shopping with a friend, or meet a sibling for coffee.
9. Trust yourself and your instincts.
Pick and choose the advice, tips, expert advice etc. that works for you. And know that if you’re worried about being a good mom, you already are.
10. Self-care.
Although you may not feel up to it, attempt to put yourself first. Carve out some time each day to be alone. Take a shower, read a book, sleep, make yourself a good meal, go for a walk, or just go sit at a park. Your baby needs you, but a healthy you.
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Sources:www.huffpost.com,psychcentral.com
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