The pregnancy period, labor and caring for a newborn are all challenging parts of a new life as a mom. These parts take a toll on both our physical and mental health as a first-time mom. When mom is happy and healthy, so is the baby. Hence, new moms should pay special attention to maintaining their mental health in order to raise a happy and healthy child. After giving birth, moms often focus on their newborns and neglect their needs. Due to those reasons, they often disregard their physical and mental health. That’s why postpartum depression frequently happens.
You have a lot to take in as a first-time mom. Regardless, you shouldn’t neglect your mental health. To avoid doing that, you should learn how to recognize a mental health issue, for starters. Then, you should reduce your to-do list. It’s essential to indulge in self-care to maintain your mental health. Decreasing the time you spend on social media can also have positive effects on your mental health. And finally, what also helps is practicing positive self-talk.
Recognize a mental health issue
To maintain your mental health as a first-time mom, you should first be aware of its importance. Only after you’ve grasped its importance can you focus on recognizing a mental health issue. The more you know about the most frequent mental health issues for new moms, the quicker you can start dealing with them. After delivery and follow-up appointments, most doctors discuss signs of postpartum depression with their patients. Typical signs of postpartum depression include lack of sleep, focus and overwhelming feeling of sadness and irritability. Other common mental health issues that can affect new moms are clinical depression, anxiety and bipolar disorder. There are therapies that can treat each of these.
Reduce your to-do list
When you give birth and come home from the maternity hospital, you’ll have a lot of daily tasks related to your baby. And this should be your main focus. The baby requires constant care. It will nap, eat and need a frequent diaper change. That leaves you little time for other household chores. You shouldn’t force yourself to try and do everything, because it’s almost impossible. And what’s more, it can lead to mom burnout, which can cause other issues. So, to avoid this from happening, you can ask a family member to help you or hire temporary help. Try to minimize the necessary errands by shopping online for newborn baby clothes or groceries.
Indulge in self-care
Self-care is an integral part of our mental health. Everybody should indulge in some form of self-care, especially first-time moms. That doesn’t mean that you need to spend hours at the gym or spa. You simply need to do something that relaxes you. That can be reading a good book, taking a brisk walk, going for a swim or booking a relaxing massage. You shouldn’t feel guilty for doing this. You know what they say – a happy mom equals a happy family. Keep that in mind. You deserve to take a break and devote some time to yourself.
Decrease the time you spend on social media
Spending way too much time on social media can have detrimental effects on our self-esteem, well-being and mental health as a first-time mom. To avoid that, it would perhaps be the ideal time to take a social media break and go offline for some time. In that way, you will be able to focus more on your newborn and nurturing yourself. You will also be less inclined to compare yourself to other moms and your baby to other babies.
Practice positive self-talk
Being a new parent, more specifically a new mom, as moms tend to spend practically their whole day together with their baby, is quite challenging. It is also exhilarating at times. This is all normal, most parents have good and bad days. One of the best ways to make yourself feel good about yourself is to engage in positive self-talk. It will be crucial in those moments when you’re having bad days. Positive self-talk will allow you to focus on the positive things and in that way, boost your self-confidence. It’s difficult to start practicing it, but once you have a grip, it becomes much easier.
Being a mom is one of the best ‘jobs’ in the world. It is also one of the most important ones. That’s why you should do whatever makes you happy and calm.
Jess Cooper is a part-time journalist and blogger based in Sydney, Australia. She is an energetic, creative highly motivated person with plenty of interests. The most prominent areas of interest include makeup and cosmetics, fashion, style, event organization and decoration, healthy food, fitness, learning languages as well as home improvement. Jess loves learning about new things and having the chance to combine those insights with her ideas and spread them to the world. She enjoys having a mindful and well-organized, healthy life, filled with all kinds of different activities and interwoven with close friendships.
Too many mothers with postpartum depression or anxiety put off seeking help or getting the care they need.
One reason for this is because they just don’t know where to go or who to talk to. And even if they did know, the idea of leaving the house for appointments can be both inconvenient and terrifying. The good news is that, thanks to modern technology, there are many ways for a mother to get online help for postpartum depression from the comfort of her own home. Not only is it convenient, but it makes it easier to find the right person to speak to. Instead of having to rely on resources available locally, women now have access to an international panel of experts.
Here are a few different ways that mothers can access online help for postpartum depression.
1. Try Online Therapy
One of the best ways for moms to get help for postpartum depression is by speaking to a therapist. But it’s also something that many women avoid doing for several reasons:
It’s tough to arrange for childcare during appointments, especially with a brand new or exclusively breastfed baby.
There is a lot of stigma around “going to therapy” that may deter a mother from choosing to do it in public.
With so many horror stories of mothers being treated like criminals, they may avoid speaking to someone without knowing how that person will react first.
Finding the right therapist can be difficult. It sometimes requires a referral from a doctor, which can delay the process.
Having to make phone calls to set up appointments, get dressed to go out, interact with others socially and feel judged by everyone along the way is an exhausting task for mothers with postpartum depression.
Mothers don’t always feel at their worst between 9 – 5, Monday to Friday. Some therapists might offer an emergency number to call but that would mean inconveniencing someone and mothers aren’t usually down for doing that, no matter how bad it gets.
Online-Therapy allows you to work on cognitive behavior therapy at your own pace. You complete various reading sections and worksheets, like chapters in a text book. Your therapist guides you along the way, providing feedback on your answers and offers support via live chat or e-mail. You also get a variety of other tools and resources at your disposal, 24/7. You can access an online forum for therapy members, yoga and meditation videos, workbooks and more. You get so much more than just a therapy session, and you can do it all right from home. [Read more about my experience here]
BetterHelpis a popular online therapy company that works hard to match you with the right counselor. You can complete the online questionnaire as the very first step so that your therapist will have some information about your condition ahead of time.
eVideo Counseloris another great option for moms suffering from postpartum depression. Through their sessions, you can video chat directly with a licensed and HIPAA compliant therapist. You schedule your appointments just like any other therapist office but speak to your therapist using your computer or cell phone. The sessions are much more like traditional therapy sessions and your therapist can send their notes to your doctor for followup.
2. Make a Phone Call
Sometimes, when you are having a really bad day, you just need to talk to someone who understands. A helpline is designed specifically for that purpose. While not technically considered online help for postpartum depression, it’s still something that you can do from the comfort of your own home and have access to 24/7.
If you are having suicidal thoughts and need to speak to someone urgently:
On the Befrienders Worldwide website, you can search for suicide helplines by country. The website is also available in different languages and provides resources and information about mental health.
For general information, support and resources:
Call thePostpartum Support International’s Helpline1-800-944-4773 (4PPD). It’s a messaging system so you would have to leave a message and then someone would get back to you as soon as possible. It is NOT meant for emergencies, but rather, to find out where and how to get help.
3. Send a Text Message
Texting is a newer way that moms can get online help for postpartum depression and many support groups are making this an option. It is so much easier for a mother battling a mental illness to send a text message when she’s overwhelmed with thoughts and feelings, rather than speak to someone over the phone or face to face.
In the US:
Text HOME to 741741 for any type of crisis and a trained counselor from the Crisis Text Line will respond 24/7.
Text HOME to 686868to access the Crisis Text Line in Canada. This text line is managed by volunteers and is a division of the Kids Help Phone.
Text Crisis Services Canada at 45645anytime between 5 pm and 1 am and get a response from someone at the crisis center. A live chat option is also available on their website (also between 5 pm and 1 am).
Many local support groups also offer their own text line, so make sure to find out what they are and store them in your phone for emergencies.
4. Join a Facebook Support Group
Facebook support groups are a great way to get online help for postpartum depression. Not only will you be able to find some posts that you relate to, but you’ll see that you’re not alone in your struggles.
If you’re not big on communicating with strangers, it helps just to read some of the posts and comments. If you have a particular question, you can search for it in the group and see if someone else has already asked about it. It’s a great resource to get peer support and advice for postpartum depression and anxiety.
Some of the groups that I’m in and would recommend:
If you have a question about treatment options, symptoms, previous experiences – this is the place to go to get your questions answered. PSI’s support group is a mix of health care professionals, therapists, sufferers and survivors. If you have a question about anything related to perinatal mood and anxiety disorders, you will find it here.
This group is a very supportive one and the perfect place to go and vent about what you’re feeling. If you just need someone to talk to or share your story with someone who will understand, then the women in this group are here for you.
What I love about this smaller group is that you really get the chance to connect with other members. If you’re seeking more than just a sounding board, and hoping to make friends and build a support system to help you through this difficult time, then consider joining this group.
5. Hire a Postpartum Doula
A postpartum doula is someone who comes to your house after you have a baby specifically to help you out. They are not like a nanny, in that, they are there to support you and not simply to take care of the baby and the house. They are trained to recognize the early symptoms of a perinatal mood and anxiety disorder and can direct you where to get help. Most can be hired to work a night shift so that you can get the sleep you desperately need. I consider this a form of online help for postpartum depression because searching various websites is generally the best way to find the right doula for you.
There are several websites you can use to find a doula in your area:
You can search a database of over 10,000 doulas in Canada and the US and the best part is that you can enter the dates when you would need their services to make sure that they are available before contacting them.
6. Download an App
There are so many apps available to help with almost any kind of problem you’re experiencing. Online help for postpartum depression in the form of an app is so convenient and always at your fingertips. Instead of scrolling through social media on your phone, download a meditation or self care app to use regularly instead.
This is part of an important research study but the app provides resources for women with postpartum depression. Read more about it on the Mom Genes Fight PPD website.
MGHPDS (Massachusetts General Hospital Perinatal Depression Scale)
This is a good one for new moms who are concerned about developing postpartum depression or anxiety. It contains questionnaires to assess your mood and stress level and will remind you to take them again every few weeks so that you can document any changes. The questions are similar to those used by medical professionals to check for maternal mood disorders.
This app was originally designed by the military to help patients coping with PTSD. It’s recommended by therapists as a supplement to treatment for stress and anxiety disorders, but it can be a great tool for a mother battling postpartum depression. You have the ability to add happy photos or video memories, favorite songs and quotes and access tools for coping with stress and anxiety.
Practicing meditation and mindfulness are great ways to help with postpartum depression and anxiety. This popular meditation app is easy to use and has sessions ranging from 1 minute up to 10 minutes. It’s perfect for a busy mom with only a few minutes to spare.
Online help for postpartum depression should never be a replacement for help from a medical professional. Always make sure that your doctor knows what you are feeling.
But also, get educated. Know who to call and how to take care of yourself.
When my battle with postpartum depression began, 6 years ago, I didn’t even have a smartphone. Aside from a few brochures that I was given in my doctor’s office, I had very little information about perinatal mood and anxiety disorders. Now, almost anyone can access online help for postpartum depression. There is so much more information for struggling mothers, that it would be a shame to let it all go to waste.