Postpartum depression (PPD) can feel overwhelming, but you don’t have to face it alone. If you're struggling with feelings of sadness, irritability, or simply don't feel like yourself, these coping strategies can help you regain a sense of control and hope. Whether you're a new mother, a partner, or a close friend looking for ways to help, here are ten best strategies for managing postpartum depression.
1. Therapy with a Licensed Mental Health Professional
Therapy is the recommended first-line of treatment for postpartum depression. For new moms who feel lost, isolated, or overwhelmed, working with a therapist offers a structured and supportive space to work through these emotions and learn ways to cope with them. This is particularly important for moms who are experiencing severe or prolonged symptoms. A mental health professional can help identify the underlying causes and create a tailored treatment plan.
At Phoenix Health, we offer online therapy for postpartum depression and other perinatal mental health conditions. All of our providers are licensed and have experience and training in perinatal mental health.
2. Support Groups for Postpartum Depression
When you're struggling with postpartum depression, connecting with other moms who are going through similar things can be comforting. Support groups provide a judgment-free place to share your experiences, exchange support and advice, and validate that you're not alone. Moms struggling with isolation or feeling misunderstood will particularly benefit from this form of peer support.
Support groups are held both in-person and online. Some are run by trained mental health professionals, while others are peer-led. Some groups are targeted toward specific moms, such as those with twins or traumatic births.
3. Medication Under Guidance of a Healthcare Provider
For mothers experiencing moderate to severe PPD, medication may be helpful along with therapy and support groups. Certain antidepressants can help stabilize mood, reduce anxiety, and manage other symptoms. This option is recommended when a new mother's depression significantly impacts their daily life.
In 2023, the U.S. Food and Drug Administration (FDA) approved the first oral medication for postpartum depression. When Zurzuvae (zuranolone) is taken during the first two weeks after giving birth, it can help reduce symptoms of PPD. For more information on medication for PPD, consult with a perinatal psychiatrist.
4. Mindfulness Meditation and Relaxation Techniques
For mothers feeling constantly overwhelmed or anxious, mindfulness practices can help ground them in the present and reduce spiraling thoughts. Meditation and breathing exercises are especially effective for moms who feel they’re losing control over their emotions.
There are many ways to practice mindfulness, including:
- Listening to a guided meditation video or app
- Eating a meal mindfully by taking note of your five senses
- Talking a mindful walk outside
Mindfulness is not always a quick fix. It can be especially hard if you've never practiced before. You may find that your thoughts keep coming up. This is completely normal. The goal is to notice when your thoughts have come up and let them go, instead of engaging with them. It's hard work, but the benefits are worth it.
5. Exercise and Movement
Physical activity is proven to reduce symptoms of depression, including postpartum depression. For mothers feeling lethargic or trapped in a fog of sadness, gentle movements can uplift your mood and provide a sense of accomplishment.
Exercise works by boosting endorphins that naturally improve your mood. It can also help increase your energy levels and offer a nice break for self-care. Some mothers even incorporate their babies into exercise by going for a walk or taking a mommy-and-me class.
6. Prioritizing Sleep (Even if it Feels Impossible)
Nearly every new mother does not get enough sleep. The problem is that lack of sleep worsens symptoms of PPD. Even though it may feel impossible, creating a plan to get more rest is important.
Here are some ways to improve sleep:
- Establish a nighttime routine for both mom and baby
- Do relaxation activities before bed
- Ask for and accept help from others to take night shifts
- Use naps to catch up on missed sleep
- If you're having trouble sleeping, focus on rest instead
- Prioritize sleep over less important household chores and responsibilities
7. Journaling to Process Emotions
Writing can be a powerful tool to help you express feelings that you may not feel ready to talk about out loud. Journaling can help moms struggling with emotional confusion, providing a safe outlet for exploring and processing complex emotions related to postpartum depression.
When journaling, you could freely write about your thoughts or feelings or you could use journal prompts to get you started. If you find that journaling is causing you to ruminate and feel worse, take a step away or talk to your therapist about it.
8. Diet and Nutrition Support
What you eat influences how you feel. New moms often neglect their own health because of lack of time and energy. Unfortunately, poor nutrition can exacerbate feelings of exhaustion and depression. Proper nutrition and staying hydrated can make a big difference in boosting energy levels and stabilizing mood.
When it comes to nutrition, try to:
- Eat balanced meals with whole foods that are rich in nutrients
- Avoid too much caffeine, alcohol, and processed foods
- Eat regular meals and snacks to maintain energy
- Stay hydrated throughout the day
9. Engaging in Hobbies or Creative Outlets
For moms who feel like they've lost themselves in motherhood, reconnecting with hobbies or discovering new creative outlets can help restore a sense of identity. Activities like painting, knitting, or even baking can offer a much-needed break from caregiving and even spark joy.
10. Connecting with Your Partner or Support System
Maintaining open communication with your partner or trusted loved ones can make a huge difference for moms struggling with PPD. Feeling supported and heard can lighten the emotional load and make navigating motherhood less isolating.
Your support system goes through a lot of changes after having a baby. Your relationship with your partner, other family members, and friends will shift. This can be hard to navigate while you are also facing so many other changes. If you feel like your village is lacking, consider ways to expand it or connect with supportive people that you may have lost touch with in the past.
By exploring and experimenting with these strategies, you can find the tools that work best for you. Managing postpartum depression is a journey, but with the right support, you can regain your sense of self and well-being.
Note: Postpartum depression is a mental health condition, so we strongly urge anyone experiencing signs of PPD to seek guidance from a professional. The coping strategies listed above are not intended to replace medical advice.