5 Ways to Reduce Your Risk of Postpartum Depression
Although we know that some expectant mothers are predisposed to depression, there’s no way to know for sure who will experience PPD after giving birth—and with about 10% to 20% of new mothers experiencing postpartum depression (PPD), it’s natural to worry about your own risk.
But the good news? There are ways to reduce your risk of PPD—and even if you’re not concerned about postpartum depression, these strategies are sure to benefit you in those challenging first months with a new baby.
Here are 5 things you can do to reduce your risk of postpartum depression.
1. Talk to a therapist
Connecting with a therapist ahead of labour is a smart move to help you mentally prepare for the transition to motherhood. Your therapist can help you work through any fears or anxieties you might have about what life will look like after having a baby, providing you with a safe space to express how you really feel.
Throughout your sessions, you’ll gain useful tools that will help support your mental health throughout pregnancy—and if your mood drops in the early weeks and months after giving birth, you’ll be able to draw on the techniques you learned to help shift you into a more positive mental state.
2. Find a support network
Beyond your therapist, it’s helpfulto have a support network to help combat the isolation that often comes hand-in-hand with being a new parent. When you’re going through a tough phase with your new baby, you’ll want to reach out to someone who gets it.
While you’re pregnant, use this time to build your village by joining local meetup groups for other new moms. Not up to going out? Don’t sweat it—as long as you have an internet connection, there are many new friends to be made. Find your neighbourhood Facebook group for moms whose babies will be born around the same time as yours. If you can’t find a group, start your own, and spread the word—chances are, there are tons of parents just like you who are eager to bond. If you’re in Canada, Mommy Connections is a wonderful organization that connects new and expectant parents and provides information on really relevant topics so that you can learn and connect at the same time.
3. Strengthen your relationship with your partner
It’s no secret that having a child can put a ton of stress on even the most solid couples. Dirty diapers and sleepless nights can really throw a wrench in your previously peaceful partnership.
For those who are entering parenthood as a couple, addressing issues with your relationship before baby arrives is a wise move. Even just a few sessions of couples counselling can get you on the right track with your partner and ensure you’re united as a team.
4. Make a plan
With so much of the postpartum period being completely unpredictable, it’s a good idea to plan for those things that you can control. Think of some ways you can make those first few weeks a little less stressful, so you can focus your energy on you and your baby. Depending on your budget and needs, your plan could include:
Hiring a night nurse or doula
Ordering groceries or premade meals
Asking friends and family to prepare meals for when they baby arrives.
Limiting visitors to your house
Hiring a cleaning service
Making a night-shift schedule with your partner
Putting some of these measures in place can give you more time to rest and recover, which will help avoid a sudden dip in your mood.
5. Know the signs
It’s easy to brush off the warning signs of postpartum depression as “baby blues” or “new mom exhaustion.” By familiarizing yourself with the symptoms of PPD, you can alert your healthcare team immediately and get help before things escalate.
Here are some signs to watch out for:
Difficulty sleeping
Racing thoughts
Inability to focus or make decisions
Thoughts of harm to yourself or your baby
Loss of appetite
Inability to feel joy
Loss of energy
Loss of interest in things you typically enjoy
Not wanting to hold or be with your baby
Heightened anxiety around your baby
Excessive bouts of crying
Feeling hopeless about your situation and the future
A major dip in your mood that persists beyond the first 2 weeks after childbirth
Unfortunately, none of these ways to reduce your risk of PPD comes with a guarantee. But if you take some time before your baby arrives to get the right supports in place, you’ll feel more confident in your ability to manage the turbulence of new motherhood.
And of course—if you want professional guidance to help you navigate the tricky postpartum period, we’re just a quick email away. Get in touch to learn how we can support you.
*This information is not therapeutic advice and is the opinion of these authors and is not in lieu of mental health support from a licensed clinician in your area. If you are struggling, please reach out to a licensed mental health worker in your area.