Beating the post-pregnancy blues-- Getting your life back on track

Team AckoFeb 8, 2024

Holding the little bundle of joy in the arms marks the beginning of a new journey in the life of a mother. While the arrival is bound to bring happiness and delight to you, it can sometimes reverse the occasion. You might experience baby blues or post-pregnancy blues, which is an emotional state characterised by worry, unhappiness, self-doubt and fatigue. 

Research says that you are not alone and between 50 and 70% of new mothers experience baby blues soon after their baby’s birth. This normally disappears after a few days or a week. 

When do you experience the post-pregnancy baby blues? 

Often the symptoms of baby blues will hit forcefully within four to five days after the birth of your baby. 

Symptoms of post-pregnancy blues include: 

• Weeping or crying for no apparent reason 

• Restlessness 

• Irritability 

• Impatience 

• Anxiety 

• Tiredness 

• Sleeplessness 

• Mood changes 

• Poor concentration 

Though the causes of post-pregnancy baby blues are not unravelled till date, researchers feel that baby blues are related to the hormone changes that occur during pregnancy and again after the baby is born. The chemical changes in the brain due to the hormonal changes may result in post-pregnancy blues. 

How can you beat the post-pregnancy blues and get your life back on track? 

You can beat the baby blues with some natural depression treatments like changing your lifestyle, your physical activity, your behaviour and your way of thinking. Practise some of the tips discussed below to get your life back on track, just like it used to be before you got pregnant, with the only addition being your little angel now:

Open up 

Many new moms feel confused about struggling with sadness after the joyous event of adding a new baby to the family and often do not talk about it. But talking about these emotions, challenges, and changes to someone that you trust is one of the best ways to cope with the baby blues. 

Eat healthy and good stuff 

Maintain a well-balanced diet. If depression tends to make you overeat, it is a good idea to watch what you eat and get in control of your eating. Eating right is what you have to practise now; too many simple carbohydrates will only trigger your mood swings. Research says foods with omega-3 fatty acids, which are found in fishes like salmon and tuna and folic acid in spinach and avocado could help ease depression. 

Exercise 

A sound body has a sound mind. Regular exercises may encourage the brain to rewire itself in positive ways. You are advised not to exert your body too much soon after delivery. Just walking for 15 minutes a few days in a week can help. Step outside to enjoy fresh air and a break from the daily chores of feeding, diaper changes, and so on.

Many times, just a different view for a few moments can make a big difference. 

Set goals 

Being in depression may make you feel like you cannot even accomplish simple things. Initially set short-term goals, like making your laundry every alternate day. Sometimes you will feel that you need to give a great push to achieve them, do not stop go ahead. Entertain yourself with some healthy drinks after you succeed as a treat. 

Grandma’s Tip: You heard of the saying, ‘’You are your own best friend?’’ Replace the first ‘’You’’ with ‘’Your journal.’’ Keep a journal of all your feelings and thoughts. Write down everything you are feeling and everything you want to achieve. This will relax your mind and you will feel calmer. Dil ki suno and don’t take too much tension. And whenever you feel it’s getting way too overwhelming, remember, ‘’This too shall pass.’’ 

Set a routine 

Depression may hinder your daily activities and schedule. Setting a gentle daily routine can help you get back on track. 

Avail sufficient sleep 

Enduring depression can make it hard to get enough sound sleep and insomnia can make depression worse. Meditation can help you in a great way. Practise going to bed and getting up at the same time every day. Do not nap during the day. 

All said and done, new moms are always deprived of sleep in the initial months after the delivery, so follow the ‘’Sleep when your baby sleeps’’ formula. It’s old but gold, or maybe platinum! 

Challenge negative thoughts 

Beat back all your unwanted negative thoughts like feeling unwanted, feeling that you alone are enduring all pains, feeling you are not worth even a penny. Nip all these negative thoughts in the bud itself. 

Be innovative and creative 

Remember, an idle mind is a devil’s workshop. So, be innovative in designing new baby clothes. Be creative in making your own baby diapers. Give a try to new recipes for your family members or be creative and occupied in any way possible; that you like. 

Time to heal 

Give yourself some time to heal from childbirth. Give yourself some time to adjust to your new job of feeding, changing diapers before going to sleep, soothing a crying baby. 

Have fun 

Grab any opportunities that come your way to provide assistance. Get any help that allows you to focus on the joy of having a new baby and not just the pressure of managing all of them. Listen to soft music and go for a stroll with your baby and spouse. 

Please remember that you are not alone in this state. If you are still feeling this way after a few weeks, it is worth visiting your doctor to make sure it is not something more serious. 

Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.