Having a baby is a major life change. For many women, the sudden and dramatic adjustments and day-to-day stress of caring for a helpless child can bring on anxiety, and trigger depression. But with help and understanding, Post natal depression and anxiety is entirely treatable.
While new motherhood is a time of great joy, the majority of women also experience at least some symptoms of the baby blues, precipitated by the sudden change in hormones after delivery, stress, isolation, sleep deprivation, and fatigue. Mothers might feel more tearful, overwhelmed, and emotionally fragile. Generally, this will taper off by the end of the second week postpartum. If not, they are facing a more serious problem. Post Natal Depression (PND) affects almost 16 per cent of new mothers in Australia.
What is Post Natal Depression?
PND can be devastating and debilitating illnesses that can persist and affect not just a new mother but everyone around her. It is not a modern condition, but it is recently labelled. A woman with PND can be irritable, volatile, teary and withdrawn, but it is important for loved ones to not to take this personally. Women with PND suffer from tiredness, insomnia and loss of appetite along with negative thoughts and feelings – of worthlessness, incompetence, guilt or even self harm. They simply don’t feel like themselves. At worst, they may not be able to care for their newborn.
The Edinburgh Postnatal Depression Scale is a screening tool designed to detect postpartum depression. Follow the instructions carefully. A score greater than 13 suggests a risk of PND and the need for a more thorough assessment.
The Triggers
Like depression, PND doesn’t have one definite cause – it’s likely to result from a combination of factors.
- A personal or family history of PND, depression or anxiety may increase the risk of PND.
- Women with a history of abuse or difficult close relationships are at risk.
- Pregnancy can be stressful, as can a prolonged labour or delivery complications.
- After the birth, problems with the baby’s health, sleep patterns and/or breastfeeding can upset the balance.
- Continued sleep deprivation can lead to exhaustion and is a trigger for health imbalances as well as depression.
- A lack of support (hands-on, financial and/or emotional) will make life hard for new mothers. Single mothers are especially vulnerable.
- For mothers who have left the workforce, or had very different expectations of motherhood, the adjustment can be quite a shock.
If you have PND
Touch Your Baby
Yes, now is the time for your baby to feel secure and develop a solid emotional foundation, but don’t beat yourself up if you’re taking time to bond, or if breastfeeding isn’t working for you. The best way to make your baby feel secure is to take care of yourself and regain some balance first, so you can get to know each other in your own way.
Get Support
Don’t bottle up your feelings. Develop a support system of empathetic and trusted friends, family and professionals… and accept their help. You can call The National Perinatal Anxiety and Depression Helpline on 1300 726 306 Monday-Friday 10am – 5pm (AEST) to speak to a counsellor. Psychological therapy is proven to be the most effective way of treating PND. For a list of GPs with expertise in treating anxiety and depression visit beyondblue.org.au.
Take Time Out
It is so easy to get swept up looking after others that we can forget to look after ourselves. You don’t have to be a supermum – you are on a steep learning curve, so take things one step at a time. Leave the dishes, accept that offer to babysit, and have some time to yourself. Or restrict visitors (even well meaning mothers) when you’re overwhelmed or not up to it.
Stay Healthy
Make meals a priority. When you’re depressed, nutrition often suffers. If there’s nobody to help you, take a shortcut and buy pre-made meals from the supermarket or get them delivered. Try to get at least seven hours sleep every 24 hours, even if it means you’re sleeping every time your baby sleeps. If you’re anxious, practise deep breathing and meditation techniques – you’ll find helpful videos online. PANDA’s Wellbeing Guide is full of feel-good facts, affirmations, ideas and small things parents can do to take care of themselves.
Spend Time with Your Partner
You’re in this together, and while this may be the biggest change the two of you ever face, the only way you’ll get through it with your relationship intact is communication. Your partner has no idea how you’re feeling and is probably confused and feeling emotional as well. There’s a lot more work to do suddenly, and it all seems overwhelming, but talk through your tasks and make plans on how to tackle them. And make time for quality time, even if it’s sitting on the couch watching a film together.
Don’t Give Up
Remember – you are not alone, you are one of 100,000 Australian parents who struggle with perinatal anxiety or depression each year. Don’t wait, speak up and you will recover from PND.
This article is available for publication.