Struggling With Postpartum Depression And Anxiety? 6 Resources That Can Help

The transition to motherhood can be taxing on a woman emotionally, physically and mentally. Many women suffer from the Baby Blues or postpartum depression (PPD). About 17% of mothers experience PPD² and 87% of women experience postpartum anxiety (PP anxiety)³. 

Motherhood is an important time of life when a woman needs extra support and attention. In this period women are prone to psychological disorders, such as depression, anxiety, and prenatal PTSD. With this being such an important time of life it is important to take preventive measures and to know what resources you have available to you. 

Postpartum depression and anxiety can have many negative consequences to both mothers and their babies.² It can cause weight gain, difficulty with affection towards others and the baby, and trouble breastfeeding.⁴

There are many resources available to mothers struggling with postpartum depression and anxiety. This is a hard time of life and mothers have many options. 

Resources 

Talk Therapy - Talk Therapy is a great resource to mothers as they are navigating this new stage of life. Being able to voice your concerns and feelings in a safe, non-judgemental space can be very beneficial. 

Support Groups - You can find support groups around you through your local community or on social media. Facebook has many support groups for mothers. 

Here is a group already on Facebook: https://www.facebook.com/groups/275524522646117/

Books - Books can help you to see that other women have gone through what you are going through. There are also workbooks that give you things to work on when trying to overcome PPD and PP anxiety. Listed are a couple books for PPD & PP anxiety.

• https://www.goodreads.com/book/show/6491995-the-pregnancy-and-postpartum-anxiety-workbook

• https://www.amazon.com/This-Isnt-What-Expected-Overcoming/dp/0553370758/ref=sr_1_1?ie=UTF8&s=books&qid=1278977002&sr=1-1 

Websites - There are many websites out there dedicated to helping women with PPD and PP anxiety. From these websites you can find even more resources. Down below is a website for postpartum support. 

• https://www.postpartum.net/ 

Podcasts - Podcasts are a great way to get information and support easily. You can turn one on and listen for as long as you like. Postpartum podcasts range from professionals giving advice to mothers telling their stories. Here are a few postpartum podcasts to listen to. 

• Newbies Podcast

• Mom & Mind

• Fourth Trimester Podcast

• Perinatal Stories Australia

• Postpartum Stories With Steph

• Postpartum Production

• The Tough Love Mom Podcast

• Post Partum Talks

Social Support - Studies have shown that pregnant and new mothers suffer less from PPD if they have a strong social support from friends, family and spouses.¹ You can also find this social support from the community and online groups. 

Don’t feel ashamed for experiencing PPD and PP anxiety. Know that there are resources for you that can help you. Reach out to those you feel close to and ask for help. Take control of your mental health and enjoy being a mother!

References 

1. Cho, H., Lee, K., Choi, E., Cho, H. N., Park, B., Suh, M., Rhee, Y., & Choi, K. S. (2022). Association between social support and postpartum depression. Scientific Reports, 12(1). https://doi.org/10.1038/s41598-022-07248-7

2. Daehn, D., Martens, C., Loew, V., Kemmler, L., Rudolf, S., Kochen, E., Renneberg, B., & Pawils, S. (2023). SmartMoms – a web application to raise awareness and provide information on postpartum depression. BMC Pregnancy and Childbirth, 23(1). https://doi.org/10.1186/s12884-023-05680-9

3. Meliyana, E., Sirait, L. I., & Suratmi. (2022). Postpartum anxiety and stress during the COVID-19 pandemic. International Journal of Multidisciplinary: Applied Business and Education Research, 3(11), 2480–2484. https://doi.org/10.11594/ijmaber.03.11.30

4. Muller, E. V., Martins, C. M., & Borges, P. K. (2021a). Prevalence of anxiety and depression disorder and associated factors during postpartum in puerperal women. Revista Brasileira de Saúde Materno Infantil, 21(4), 995–1004. https://doi.org/10.1590/1806-93042021000400003

Postpartum Pain And Changes In The Body

 Now that you’ve had your baby you might think your body doesn’t look like it used to and it doesn’t feel like it used to. That’s okay! Your body just went through a very intensive process of creating another human of course you are going to feel and look different. In this post we are going to share the normalcy of the changes in your body and some exercises to help you feel like your old self and to help with the pain and strengthen your body.

Changes in your body

After giving birth your body looks different. You might have wider hips, bigger breasts, stretch marks and some weight gain. These are all normal. Most women will lose weight between birth and their first postpartum visit and it’s normal to have 10-15 lbs to lose in the following months. 

Some things you might be experiencing postpartum are postpartum lumbopelvic pain and diastasis recti. Big words I know, but they are not uncommon during postpartum. Lumbopelvic pain (LPP) is pain in the lower back and pelvis area. Diastasis Recti is the separation of the rectus abdominis (your abs) due to pregnancy. 

Both are very common after birth. 25% of women experience LLP after birth and 8-20% of women can experience LLP 2-3 years after birth.⁴ 66% of women experience diastasis recti in the third trimester and after birth.¹

Core strengthening is very important to helping with LLP and diastasis recti. The core stabilizes the rest of the body, helping you to stand up straight and keep the rest of your body where it’s supposed to be. Even when you aren’t pregnant, it is important to keep your core strong. Doing core strengthening exercises can help with the effects of your last pregnancy and future pregnancies. 

In one study they found that women who participated and did six weeks of core exercises see corrections in diastasis recti.³  Other studies have found that women who do two 90 minute core workout sessions a week for 8 weeks had a decrease in pain from LLP and diastasis recti.¹ ⁴

Something else you might be experiencing is urinary incontinence. If you are experiencing this, strengthening your pelvic floor can help from dribbling a little when you laugh too hard. Pelvic floor exercises are helpful after birth and while you’re pregnant.² So if you’re planning on having another baby remember to do your exercises while pregnant to help prevent peeing your pants. 

Here are some exercises to help with LLP and diastasis recti, along with some preventive exercises to do if you plan on getting pregnant again. 

https://www.youtube.com/watch?v=u4z7sBiGFA8

This video is a 10 minute beginner core workout designed to help with diastasis recti and getting connected with your core again. 

https://www.youtube.com/watch?v=ilinL1pIDfw

If yoga is more of your jam this is a 20 minute flow with diastasis recti safe move and exercises to help close the space inbetween the abdominals.

https://www.youtube.com/watch?v=ilinL1pIDfw

This video is to help with pelvic floor strengthening and pelvic pain. 

https://www.youtube.com/watch?v=g7sya5SfT_c

In this video these hilarious physical therapists explain lumbar stabilization exercises and core strengthening to help with back pain. 

Remember to take it easy after having your baby. Your body might not be able to handle what it used to before you got pregnant. Start off slow and work your way back to your pre baby workout routine.

Take a look at these videos and find the ones that will help you and fit into your lifestyle. Remember that your body is going to feel and look different after having a baby and you can get your body back to how it was before you were pregnant.

References

1.Mumtaz, S. N., Kayani, B. A., Shah, S. F., & Shah, S. H. (2022). Role of exercise in preventing

diastasis recti in pregnant women. Pakistan Armed Forces Medical Journal, 72(1),

198–201. https://doi.org/10.51253/pafmj.v72i1.4053 

2.Sahakian, J., & Woodward, S. (2012). Stress incontinence and pelvic floor excercises in

pregnancy. British Journal of Nursing, 21(Sup13).

https://doi.org/10.12968/bjon.2012.21.sup13.s10 

3.​​Saleem, Z., Khan, A. A., Farooqui, S. I., Yasmeen, R., & Rizvi, J. (2021). Effect of exercise on

inter-recti distance and associated low back pain among post-partum females;  a

randomized controlled trial. Journal of Family & Reproductive Health.

https://doi.org/10.18502/jfrh.v15i3.7139 

4.Saleh, M. S., Botla, A. M., & Elbehary, N. A. (2019). Effect of core stability exercises on

postpartum lumbopelvic pain: A randomized controlled trial. Journal of Back and

Musculoskeletal Rehabilitation, 32(2), 205–213. https://doi.org/10.3233/bmr-181259