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Postpartum Mental HealthPostpartum

Introduction

On this page, you’ll find self-care tips to help you cope with change, solve problems and manage the many different emotions that fill the first few days and weeks after your baby is born.

You’ll also learn how to identify postpartum blues, depression, anxiety and psychosis. The earlier you ask for help, the sooner you can get the support you need, and the sooner you’ll start feeling better.

Mental health

Overview

The first few days and weeks after your baby is born are often filled with many emotions. Feelings of excitement and joy are often mixed with feelings of worry and tiredness. Your sense of who you are may have changed throughout your pregnancy and the birth of your baby.

You may find that you:

  • have mixed feelings about no longer being pregnant, your birth experience, your baby, or your role as a parent
  • have a lot of energy or feel very tired
  • have emotions that go from happy to sad and back again
  • feel differently about how you look and the changes your body has gone through

Pay attention to your feelings and talk to your partner or your support person. You may be surprised to find that they also have mixed feelings.

Talk about your feelings

Whether you’re parenting with a partner or on your own, talk to someone you trust about your feelings.

Self-care

Coming home with your new baby may be an adjustment. Caring for your baby, changes in sleep and emotions can all affect how you feel and cope. Taking care of yourself, both mentally and physically, is one of the most important things you can do for yourself. This will help you have the energy you need to take care of your baby.

Practicing these self-care tips may help your mental health by reducing stress and giving you the energy you need to cope with change, solve problems and manage your feelings and emotions.

  • Take things one step at a time and one day at a time.
  • Drink plenty of fluids, eat regularly and follow Canada’s food guide.
  • Be active. Even going for short walks can help boost your energy and mood
  • Take a nap or rest when your baby sleeps.
  • Talk about how you’re feeling with someone who will listen without judging and who can offer you support.
  • Write down your thoughts or feelings in a journal.
  • Take time for yourself, even if it’s just for short periods of time to help you feel refreshed.
  • Practice simple relaxation techniques such as deep breathing and distraction. Taking short relaxation breaks throughout the day can be really helpful.
  • Ask for and accept help from others.
  • Say no to any household tasks that are not urgent.
  • Spend time with your partner.
  • Stay connected with your family and friends.
  • Limit visitors if you’re tired. Decide when visitors can come and do not be afraid to let them know when you’re getting tired and need to rest.
  • Go to parenting classes and support groups. They can help you meet people who may be going through the same things as you.

Be kind to yourself—caring for a new baby is a lot of work. No new parent has all the answers—you’ll learn as you go. Take the time to enjoy getting to know your baby. It’s your smiles, gentle voice, facial expressions and the gentle touch you provide as you help your baby meet their needs (e.g., feeding, sleeping, changing diapers) that build the connection needed for healthy attachment. Take your time and enjoy the journey.

You may be surprised that your life has changed significantly with your baby’s birth. You’ll find it takes time to adjust to this new normal. You may find that you’re worried about your baby’s health and safety, your ability to protect and care for them or about yourself. You may also be worried about less income as you stay home with your baby, less time for other activities and relationships. Talk about your concerns with your partner or someone else you trust. To learn more about what you can do for yourself in tough times and where to get help, visit Alberta Health Services – Help in Tough Times.

Over the next few months, as you get to know your baby better, you’ll start to feel more confident in your abilities to take care of them and your family. However, you may continue to have mood changes. Birth parents are not the only ones who can have mood changes. All parents, including parents who adopt a baby, can have depression or anxiety. If you or your partner have had depression, anxiety or other mental illness before or have these symptoms now, talk with your health care provider.

How to tell if you’re stressed

When your body is stressed it may make you feel sad, worried, tense, nervous or angry. Your body may react to stress with tiredness, headache, backache, stomach ache or a rash.

Caring for yourselves

Remember that caring for your needs is important too. Your baby needs parents who take care of themselves to create a healthy family environment to grow and thrive in.

Relaxation technique

Get comfortable. Lie down or sit with your feet up. Then:

  1. Take 4–5 deep breaths—in through your nose and filling up your abdomen, and out, slowly through your mouth. This is like pretending you’re blowing on a candle, and trying to flicker the flame, but not blow it out.
  1. Think about sending the tension out of your body each time you breathe out.
  1. Starting with your toes, relax each part of your body. Relax your way up, from your toes to your head.
  1. When you get to your head, breathe deeply 4–5 more times. Let go of all of your tension.
  1. Now, imagine a favourite place. Imagine you’re in that place and stay there a while. Enjoy the feeling in your body and the calm in your mind.
  1. When you’re ready, slowly bring yourself back to the present. Take a moment to enjoy how you feel.

Postpartum blues (baby blues)

Many parents get the ‘postpartum blues’ around the 3–5 days after their baby is born. Postpartum blues are linked with hormone changes associated with pregnancy and after childbirth. Getting support from people close to you and getting plenty of rest may help you deal with the postpartum blues if you have it.

If you have postpartum blues, you may:

  • feel a little sad, restless, anxious or overly sensitive
  • cry for no reason
  • be impatient and irritable
  • have trouble concentrating
  • feel overly tired or have trouble sleeping
  • find your mood changes often, such as going from feeling happy to feeling sad

Having the postpartum blues is common and may last 1–2 weeks. If these feelings do not go away or if they get worse, it may be a sign of postpartum depression or anxiety. If you’re struggling, you’re not alone.

Parent holding baby, looking sad, being comforted by partner.

Depression and anxiety

All parents can have depression and anxiety.

If you’re a partner

Pay attention to each other’s feelings and emotions and talk about them.

Call Health Link at 811 or your health care provider if you have symptoms of postpartum blues that last longer than 2 weeks after your baby is born.

Postpartum depression, anxiety and psychosis

Postpartum depression or anxiety

Postpartum depression or anxiety can happen anytime up to one year after your baby is born—even if it didn’t happen with your other births. If you’ve had depression or anxiety before or during your pregnancy, this can increase the chances of having postpartum depression. Postpartum depression and anxiety are common after birth and often occur together. Your partner may be the first one to notice the symptoms.

When you take your baby to their first immunization appointment at two months, a public health nurse will offer to screen you for postpartum depression. Untreated postpartum depression can affect your relationship with your baby, partner and family. This includes your ability to take care of yourself and your baby. People may tell you to ‘pull yourself together’, but postpartum depression is not something that goes away on its own.

Symptoms of postpartum depression

Behaviours

  • not coping with things that you used to be able to handle
  • starting things and not finishing them
  • avoiding places, people, family and friends
  • not doing things you used to enjoy
  • having trouble concentrating or making decisions
  • using alcohol or drugs to feel better

Thoughts

  • “I’m a failure.”
  • “It’s my fault.”
  • “Nothing good ever happens to me.”
  • “I’m worthless.”
  • “Life’s not worth living.”
  • “People would be better off without me.”
  • “I wish I were dead.”

Feelings

  • overwhelmed or hopeless
  • useless or not good enough
  • irritable, restless or agitated
  • frustrated or miserable
  • unhappy or sad
  • empty or numb
  • frequent mood changes

Physical symptoms

  • tired all the time, sluggish or lethargic
  • trouble sleeping—either too much or too little
  • sick, run down or no energy
  • headaches or muscle pains
  • upset stomach
  • changes in appetite—eating more or less

Call Health Link at 811 or your health care provider if you or your partner notice any symptoms of postpartum depression or anxiety.

Call 911 NOW if you or your partner have thoughts of hurting yourselves (suicide), hurting your baby, or of hurting anyone else.

“When I was struggling after my second was born I wish someone had told me that even though it seemed deep and dark and like it wouldn’t end, it DID end. It doesn’t last forever, it will get better, and it definitely does not define you as a parent.”

~Elena, mom of three children

Symptoms of postpartum anxiety

Behaviours

  • avoiding people, places or responsibilities
  • starting things and not finishing them
  • pacing, fidgeting, or being restless
  • re-checking things often such as if the house is locked
  • using alcohol or drugs to feel better

Thoughts

  • feeling scattered or having trouble concentrating
  • thinking about the worst
  • easily distracted
  • having problems remembering things

Feelings

  • tense, stressed or uptight
  • panicky, unsettled or irritable
  • things do not seem real or they feel strange
  • feeling that something bad is going to happen

Physical symptoms

  • having trouble sleeping
  • tight or painful chest, feeling like your heart is pounding
  • dizziness, sweating or shaking
  • nausea or upset stomach
  • body aches or tense muscles

You may think that this is not how you’re supposed to feel or it’s not what you expected. You may also be worried about talking to your partner or someone about these feelings. If you feel this way, you’re not alone.

Getting help when you first notice the symptoms of depression or anxiety is important. Asking for help doesn’t mean you’re weak, or that you’re not a good parent. The earlier you ask for help, the sooner you can get the support you need, and the sooner you’ll start feeling better. Seeking help and practicing self-care can decrease your symptoms of depression and anxiety.

To learn more about postpartum depression or anxiety, and getting help, visit Alberta Health Services – Postpartum Depression.

“Talk and reach out to people—there are groups, supports, and friends. Know it doesn’t mean that you’re a bad person or a bad parent. It means that you need support and that’s okay. That’s what we all need at some point.”

~Hana, mom of a preschooler

Symptoms of postpartum psychosis

While postpartum psychosis is rare, it’s very serious and can happen quickly—usually in the first month after your baby is born. Get help right away as this is a medical emergency. There’s a high risk of a parent with postpartum psychosis harming themselves or their baby.

Behaviours

  • unpredictable or unusual behaviour that’s not like the parent at all
  • being very agitated, talking very fast and not being able to focus
  • seeing or hearing things that are not there (hallucinations)

Thoughts

  • being very confused, forgetful and having mixed up thoughts
  • beliefs that are not based in reality (delusions)

Feelings

  • feeling super strong and powerful or very depressed
  • feelings range from highest of highs to lowest of lows

Physical symptoms

  • not being able to sleep
  • often pacing, even for long periods of time

Call 911 NOW if:

  • your partner has thoughts of suicide or hurting themselves, your baby or anyone else
  • your partner has symptoms of postpartum psychosis

Family support plan

Having a support plan may help when you are feeling overwhelmed. The Family Support Plan is your own plan to help you cope and find resources. You make the plan and if you wish, share it with your family. When you complete the Family Support Plan it may help you identify when you are distressed, ways of coping, and which friends, family, health care professionals and community supports you can call on for help.