Navigating Postpartum Blues

While motherhood brings immense fulfillment and joy, navigating its early stages can feel extremely daunting. It is often said that becoming a mother means your time is no longer entirely your own but intertwined with your child. As a new mother, you find yourself tending to your newborn needs late into the night, and your whole world naturally begins to revolve around their well-being.  

WHAT ARE POSTPARTUM BLUES  

Many mothers experience postpartum "baby blues", which typically manifest as sudden mood swings, frequent crying spells, heightened anxiety, and sleep disturbances. They are a common, short-term dip in mood that happens to most new mothers within two to three days after giving birth [1]. When combined with the responsibilities and expectations of caring for a newborn, these factors can intensify the hormonal shifts and stress that new mothers already experience.  

But some mothers endure a far more intense and prolonged depressive state referred to as postpartum depression [2]. It is actually a common misconception that mental health struggles begin only after birth. In reality, many women experience antenatal depression while they are still pregnant. Antenatal depression, frequently referred to as prenatal depression, is a clinical mood disorder that can emerge during pregnancy. Experiencing depressive symptoms during this prenatal period significantly elevates a woman's susceptibility to developing postpartum depression later on [3].  

So how do we support new mothers who might be experiencing postpartum blues?  

SUPPORTING MOTHERS EXPERIENCING POSTPARTUMN BLUES  

Look after your lifestyle: While rest often takes the backseat when you’re caring for a newborn, it’s important that you remain intentional about your lifestyle. Are you still getting enough sleep? Are you maintaining a nutritious diet to keep your energy up? Eating the right food and having adequate rest during the first few weeks after childbirth are essential for postpartum recovery. While caring for a baby can disrupt your sleep patterns, catching up on naps whenever possible makes a difference. 

Engage in activities that help you relax: Carve out time to engage in activities that help you feel at ease and relaxed. Work it out with your spouse or family members to take turns caring for the baby, ensuring you have sufficient time to yourself. Prioritise your well-being as caring for yourself will allow you to have the mental and emotional capacity to care for your child.  

Take walks and get fresh air: Set aside 10mins a day to take an easy walk around your neighbourhood or at a nearby park. A simple change of scenery can help clear your head, and physical movement combined with natural sunlight offers a natural boost to your mood and energy levels.  

Seek support from loved ones: Communicate openly with your spouse and family members about what you are going through and how they can help. Sharing your load, whether it is having someone watch the baby so you can rest or simply having a listening ear, reminds you that you’re not navigating this journey alone.  

SUPPORTING MOTHERS EXPERIENCING POSTPARTUM DEPRESSION 

Baby blues typically go away after a few weeks, but postpartum depression can linger up to a year after childbirth and is significantly more severe than baby blues. In many cases, it manifests as persistent sadness and exhaustion, which can interfere with your ability to manage daily tasks and responsibilities, affecting both you and your child’s well-being.  

If you suspect you or your loved one is experiencing postpartum depression, seeking professional help is essential. TOUCH Counselling & Psychological Services offers support for those who are distressed and need a listening ear. You may call the TOUCHline at 1800 377 2252 (Mondays to Fridays, 9am to 6pm) to speak with a counsellor.         

TOUCH Counselling and Psychological Services Group (TCPSG) runs personalised therapy and counselling programmes to empower individuals to be more resilient, cope with daily living, and rise above their circumstances. Through its Supportive Intervention Care Model which comprises Community Care, Private Care and CareTech, TCPS ensures that individuals and families from all backgrounds receive timely care curated to their specific needs. Its expert team of counsellors, psychologists and psychiatrists specialise in areas such as, psychological assessment and diagnosis, trauma therapy, suicide prevention, youth mental wellness, and digital addiction intervention and affair/divorce recovery.       

Sources 
1. “Coping with Baby Blues & postpartum Depression”, Mount Elizabeth, 1 Dec. 2021,  https://www.mountelizabeth.com.sg/health-plus/article/baby-blues 
2. “Postpartum Depression”, MayoClinic, https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617 
3. “Antenatal depression. What pregnant women need to know.”, Raffles Medical Group,  https://www.rafflesmedicalgroup.com/health-resources/health-articles/baby-blues/