Feeling Overwhelmed After Baby? Here's How to Manage Stress & Depression

ByRiddhi Roy
Updated:17 Jan 2025, 5:30 pm

The postpartum period can be both joyful and stressful, given the immense amount of changes that come with it. Postpartum depression is something that a lot of new mothers experience. However, with the right kind of intervention, support and therapies, this condition is entirely manageable.

Pregatips
The postpartum period can be joyful but challenging in multiple ways, with mental health being one of the challenges. Postpartum depression and stress are often referred to as ‘baby blues’ in their milder forms. It is a mental health condition that affects new mothers after childbirth. Symptoms include, but are not limited to intense feelings of sadness, hopelessness, anxiety and difficulties bonding with the newborn.
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These symptoms severely impact daily lives, day-to-day activities and a mother’s ability to care for her baby. Most mothers experience some level of emotional changes after giving birth, however, postpartum depression is much more severe and requires professional help, especially if the the symptoms persist for weeks.
It is important for women to acknowledge these feelings and seek help if needed. There is no shame in asking for help, especially if one has gone through a life-changing event like pregnancy and childbirth. These struggles are completely normal and valid.

Understanding Postpartum Stress and Depression

Postpartum stress is a natural response to the changes a new mother experiences and it comes with taking care of a new baby. These mental shifts are caused by hormonal changes, lack of sleep, lifestyle adjustments and recovery from childbirth. It manifests itself as feeling overwhelmed or constantly on edge.Postpartum depression is a mental health condition that can occur after giving birth. It is characterised by intense feelings of sadness, hopelessness and an inability to perform daily tasks, including bonding with and taking care of the newborn. While most women experience some level of depression after giving birth, postpartum depression is severe and needs professional intervention.
  • Postpartum depression often starts within the first few weeks of giving birth but can also occur up to a year after giving birth
  • Symptoms of postpartum depression include intense sadness, hopelessness, an inability to bond with the baby and a lack of interest in daily activities. Severe forms may include thoughts of self-harm or harming the baby
  • It is important to remember that postpartum depression is a medical condition that requires intervention and treatment. It is not merely sadness.

Recognising The Signs of Postpartum Mental Health Conditions

While it is natural to have emotional changes after childbirth, it is important to recognise the signs of severe mental health conditions like postpartum stress and depression. Here’s what to look out for.Emotional signs:
  • Intense, persistent sadness, hopelessness, feelings of inadequacy and an inability to focus on daily life
  • Frequent mood swings, anger and irritability
  • Panic or anxiety attacks
Physical signs:
  • Low energy levels or chronic fatigue
  • Changes in appetite such as overeating or not eating at all
  • Changes in sleep patterns like oversleeping, chronic insomnia or sleep disturbances
When to seek help:If the symptoms persist for longer than a few weeks and continue to get worse and stronger, it may be time to seek professional help. However, do not wait for your symptoms to intensify if you are having thoughts of harming yourself or your baby. Additionally, you should also seek help if you are finding it difficult to function in your daily life and your mental health is getting in the way of caring for your baby or yourself.

Coping With Postpartum Mental Health Conditions

There are several things you can do to cope with postpartum mental health conditions, yourself. This is only for when the conditions are less severe. Let us look at some strategies to help. Self-care strategies:
  • Get adequate sleep and rest: It is important to get enough sleep, especially during the postpartum period when taking care of a new baby can be tiring and overwhelming. It is best to try to sleep when the baby sleeps or get a partner or family member to help with nighttime feedings so you don’t have to compromise on sleep.
  • Get sufficient nutrition: Maintaining a balanced diet rich in nutrients composed of whole grains, proteins, fruits and vegetables can improve the quality of your life overall. Being well-fed and healthy physically can significantly enhance your moods and energy levels.
  • Get enough exercise: Exercising regularly can improve your mental health by releasing happy hormones such as endorphins. Try to engage in mild forms of exercise like taking walks, yoga or riding a stationary bike.
Tips for managing stress:
  • Deep breathing and breathing exercises: Taking deep breaths can calm the nervous system and reduce stress
  • Mindfulness and meditation: Activities like mindfulness and guided meditation can help push negative thoughts away from your conscious mind
  • Journaling: Writing down your thoughts can provide you with a safe outlet for your emotions and allow you to come back to them later so you can recognise patterns in your moods
Seeking support:
  • Speak to someone you trust. It could be a partner, family member or friend.
  • Join a support group for new mothers. This will allow you to meet women going through similar situations as you.

Getting Professional Help

If self-care techniques do not help improve your condition, it may be time to seek professional help. If you are unable to manage your mental health using coping strategies and notice your symptoms worsening, definitely consider speaking to a professional. Additionally, it may be a good idea to inform your doctor about your moods and mental health during regular postnatal checkups.

Treatment Options for Postpartum Mothers

  • Therapy: Talk therapy or cognitive behavioural therapy (CBT) can help with addressing and understanding negative emotions. It can also help provide tools with which to deal with these thoughts better in the future.
  • Medications: Medications like antidepressants might be prescribed to mothers with severe postpartum depression. The doctor will need to ensure that the medications are safe for new mothers and take factors like breastfeeding into consideration.

Partner and Family Support

Remember to confide in someone you trust. Sharing your thoughts and feelings will only ease you, and navigating something as life-altering as childbirth should not be something you do alone. Ask for help, and ask for everything you need. The people who love you will be happy to help you make this journey as smooth as possible.It would also be beneficial to share your responsibilities with partners or family members.

How To Prevent Future Stress

Now that you know how to deal with current mental health conditions, you can focus on trying to avoid future issues as well. Here are some tips.
  • Build a healthy routine: Maintain a healthy routine that includes good sleeping habits, time for self-care, good nutrition and bonding time with the baby. You can use planners and apps to help you structure your routine.
  • Set realistic goals: Remember, motherhood is challenging. Your goal should never be to be perfect but focus on doing your best. Remember not to compare yourself to others in your circle or on social media. Everyone’s journey is different and unique to their circumstances.
  • Speak to loved ones: Remember to make time for yourself and stay connected with loved ones. It is important to check in with close friends and family to keep a good support network.
  • Recognise your limits: Delegate tasks to others if childcare is getting too much for you to handle. Understand your limits and seek professional childcare help if needed.
Postpartum stress and depression are common and happen to most women after giving birth. They are normal and can be treated, so be sure to seek professional help whenever you need it.

FAQs on Feeling Overwhelmed After Baby? Here's How to Manage Stress & Depression

  1. What causes postpartum depression?Postpartum depression is caused by lifestyle adjustments, hormonal changes and exhaustion from taking care of a newborn, among other things.
  2. Is postpartum depression common?Yes, postpartum depression is common and affects every one in seven women who have given birth.