Pregnancy and Postnatal Depression is a type of depression that women may experience during pregnancy or after childbirth. This article explains the different types of depression women may have during pregnancy or after giving birth and how you can get support for yourself or someone who you are worried about.
The different types of Depression during pregnancy
What is Perinatal and Antenatal Depression? What is the difference?
Perinatal Depression can occur anytime from getting pregnant to a year after giving birth.
Antenatal Depression can occur during pregnancy.
Perinatal and Antenatal depression is less known compared to Postnatal Depression.
Here are the signs and symptoms to look out for.
- Feeling down and sad
- Isolated from people and the outside world
- Low self-esteem and confidence
- Feeling numb and empty
- Lack of sleep, Insomnia
- Irritable, angry, confused
- Hostile towards your partner and or baby
- Suicidal thoughts
What can I do to get help
Self-care
Rest as much as you can, your body is changing during this journey. You may experience insomnia or sleep problems. Try listening to a guided sleep meditation, which can help ease the tension in your body and go into relaxation.
Take good care of your hygiene. It’s easy to neglect your hygiene when you’re not putting yourself first. Having a shower or bath can help as well as getting dressed even if you’re not going anywhere.
Keep a journal to write down your thoughts and feelings. This can help release any unwanted thoughts and feelings that you have kept inside. This can have a negative impact on your mental health.
Do light exercise or go for a walk. Not only does this benefit you physically, but mentally too. Exercise enables the brain to release the happy hormone Dopamine and lowers your cortisone levels, a stress hormone. Find classes and join a group workout session that is good for you during pregnancy.
Therapy
There are many therapies to choose from, which can be quite overwhelming and confusing to know which therapy would be best for treatment. Cognitive Behavioural Therapy (CBT) is one of the talking therapies that help to treat depression. You can be referred to a therapist by your GP or health professional. Read our article on Top 10 Therapies for more information.
Support
Read on people’s experiences and see how they got help and support. Relatability can make you feel less lonely. Find a support group, where you will meet people who have a similar experience. Together you become stronger.
What is Postnatal Depression?
Postnatal depression is a type of depression that parents may experience after having a baby. Childbirth can be a traumatic and an alienating experience. After giving birth, many women may experience feeling anxious, tearful or feeling low in the first week. This is commonly known as ‘Baby Blues,’ which is normal to experience after childbirth and can last around 2 weeks. If symptoms proceed longer than 2 weeks and you or someone you are worried about, please visit your GP or health practitioner.
What are the symptoms?
The signs of Postnatal depression that you or someone you know may experience:
- Feeling constantly sad.
- Low mood
- Lack of energy and feeling tired majority of the time.
- A difficulty in bonding with your baby.
- Withdrawn contact from people and the outside world.
- Sleep problems such as Insomnia, difficulty sleeping.
- Troubling thoughts.
Experiencing one or more of these symptoms can be Postnatal depression. Many women who experience one or more of these symptoms do not realise that they may be suffering from Postnatal depression as this develops gradually. Please speak to your GP, health visitor or health practitioner to receive support.
How to get help and support?
Self-care is important, but can be neglected and challenging when looking after a newborn.
Try to rest as much as you can. It can be hard to rest, especially when your body is changed to suit the time and needs of your baby. You can put on sleep meditation music to help you rest. Get some sleep when your baby sleeps, this is the best way to catch up on missed sleep from taking care of your baby and late-night feeding. Having a nice, warm bath can ease tension from your body and can relax the mind. Going for a walk in nature, known as Ecotherapy can benefit your mental health. This is mentioned in one of our latest articles ‘Nature and mental health.’ Exercising can help with mental health as it relieves stress hormones and increases your Dopamine levels, known as a happy hormone. Listening to your favourite music or reading your favourite books can lift your mood.
Being a ‘Superwoman’ is the notion of accomplishing so many tasks at once when trying to balance all aspects of your life. This can be detrimental to your health as it can tire you and make you feel more stressed when tasks are not completed. Talk to your partner, your family or your friends to let them know your thoughts and feelings. Let them know how they can be there to support you such as emotional support, housework, cooking meals, shopping or looking after the baby or yourself both during pre-birth and after birth. As mentioned previously above, please do contact your GP, Health visitor or Health professional for support and guidance.
Support
Home page – PANDAS Foundation UK
If you need to speak to someone or get support contact the PANDAS (Perinatal Depression Awareness and Support) Helpline. It is free and available 7 days a week 11am until 10pm.
To get in touch, have a look at our Contact page.
