Giving birth and becoming a parent is often portrayed as a joyful and fulfilling journey. However, there’s another side to this experience that isn’t talked about as much — the emotional toll it can take, especially on new moms. The transition to motherhood can be overwhelming and challenging — especially mentally — as new parents go through a whirlwind of emotions and life changes.

In this blog, we discuss some common mental health struggles new parents might face, coping strategies, and how therapy can help you.

The Reality of Perinatal Mental Health

Perinatal refers to the period of pregnancy up to a year after giving birth. Having perinatal mental health struggles is a common experience. A WHO study shows that 13% of women worldwide who just gave birth show symptoms of struggling with their mental health.

Perinatal mental health issues can range from a variety of mental disorders, including substance use disorder and post-traumatic stress disorder. Two of the more common mental health issues women face are postpartum depression and postpartum anxiety.

Postpartum Depression: A Silent Battle

Postpartum depression (PPD) is a common but often misunderstood condition. It can affect anyone, regardless of age, background, or the number of children one has. PPD typically manifests within the first few weeks to months after childbirth and can persist for much longer if left untreated.

The CDC found that about 1 in 8 new mothers suffers from postpartum depression. Findings show that the rate of postpartum depression is on an upward trend. In fact, the amount of depression diagnoses after delivery in 2015 was seven times higher than rates back in 2000.

The symptoms of postpartum depression can be subtle and may often be mistaken for the common “baby blues.”

However, the difference lies in the prolonged duration and intensity.

New mothers experiencing PPD often find themselves overwhelmed by persistent feelings of sadness, guilt, and hopelessness. They may lose interest in activities they once enjoyed, feel intense feelings of worthlessness, and have difficulty bonding with their baby. In extreme cases, they may even have thoughts of harming themselves or their baby.

Postpartum Anxiety: The Constant Worry

Postpartum anxiety has become something of an epidemic among American moms. In one study, 18% of women reported signs of postpartum anxiety. Additionally, studies have noted that anxiety in new moms is more common than experiencing depression.

Postpartum anxiety usually manifests as excessive worry, fear, and restlessness. New parents with postpartum anxiety often find themselves constantly fearing the worst on a greater and more intense scale than normal — to the point where it can interfere with their ability to function normally.

Symptoms can range from persistent, irrational fears about the baby’s safety to a crippling dread about everyday activities. Many new mothers may also experience physical symptoms like a racing heart, hot flashes, and insomnia.

Coping Strategies for Moms and Dads

Coping strategies can help boost perinatal mental health. These can aid in reducing the intense emotions associated with postpartum mental health issues and in creating a nurturing environment for both the parent and the child.

Below are some coping strategies that you can try:

Self-care: Taking care of yourself is essential for your mental health. Make sure you get enough sleep, take care of your hygiene, eat a healthy diet, and get some exercise. It’s also crucial to take breaks and do things that make you happy and relaxed.
Social support: Having a support system can make a huge difference. It helps to reduce feelings of isolation and provides emotional support. Think of your family, friends, or even support groups for new parents. They can be a great source of comfort and understanding.
Mindfulness: Mindfulness practices such as meditation and deep breathing can help reduce stress and anxiety.
Setting realistic expectations: Be sure to set realistic expectations for yourself during the postpartum period. These involve being okay with asking for help when you need it and not putting too much pressure on yourself to be a perfect parent.

How Therapy Can Help Improve Postpartum Mental Health

While coping strategies can help, they are more of a supplementary measure. If you’re struggling with postpartum mental health, one of the most important and effective solutions is seeking therapy.

Therapy, with its nurturing environment, provides a comforting sanctuary for new parents to openly express their multitude of emotions, untangle their deepest fears, and voice their legitimate concerns. In navigating the uncharted waters of parenthood, therapy becomes an invaluable resource for learning how to effectively manage the overwhelming stressors and navigate the often treacherous terrain of challenging situations that arise during this critically transformative period. Therapy possesses the remarkable ability to profoundly alleviate the stifling grip of postpartum depression and anxiety, gently guiding parents towards the path of a healthier mental and emotional state. By offering unwavering emotional support, therapy acts as a beacon of validation, where each doubt, worry, and struggle is acknowledged and understood, fostering a sense of connection and solidarity. Beyond mere support, therapy provides an empowering space that equips parents with the tools, insights, and skills necessary to cultivate resilience, ultimately leading to transformative growth and positive changes as they embark on this remarkable journey of parenthood.

Final Words of Advice

If you find yourself experiencing any symptoms of postpartum depression, postpartum anxiety, or any other mental health condition, it’s essential to reach out to health professionals who can provide you with an accurate diagnosis and appropriate treatment options.

Always remember that there’s no need to suffer in silence. You are not alone in your struggles. Our therapists are here to help.

Navigating Postpartum Mental Health: A Guide for Parents