You Are Not Alone: Postpartum Depression and Anxiety

Written By Hunt Sexton

By Amanda Banks, LPC — Greenville Counseling Associates

After my second son was born, I started to think something was wrong with me because I could not turn off my racing thoughts, worry, and fears of not being a good mom.  Through reaching out for help, I realized that I was struggling with postpartum depression and anxiety.  I was under the misconception that women with postpartum only struggled with depression, which is called PPD. Research assured me that “I was not alone”, as 1 in every 5 to 7 women struggle with a form of perinatal or postpartum depression and anxiety.

What is Perinatal or Postpartum Mood and Anxiety Disorder 

  • Postpartum Depression (PPD) is now called Perinatal or Postpartum Mood and Anxiety Disorder (PMAD).  

  • Baby Blues is a term which describes ups and downs in moods, tearfulness, exhaustion, and hormone shifts. This can last about 2 weeks.

  • PMAD Symptoms can appear any time during pregnancy and the first 12 months after childbirth. 

  • PMAD is several types of mental illnesses: Depression, Anxiety, Obsessive Compulsive Disorder (OCD), Postpartum Post Traumatic Stress Disorder, Bipolar Mood Disorder, and/ or Postpartum Psychosis. 

  • Some common symptoms of PMAD can be sadness you can’t shake, loss of joy or interest in things you enjoy, a lot of thoughts of guilt and shame (depression), racing thoughts, inability to sleep, constant worries, easily irritable and angry (anxiety)

  • Repetitive irrational thoughts of wanting to control by doing certain behaviors (OCD), and/or experiencing dark thoughts causing hallucinations (Psychosis).

  • PMAD is the most untreated mental illness for women and yet the most treatable mental illness. With proper help, you can prevent worsening of the symptoms and a quicker recovery.

There are usually several factors that contribute to PMAD, but are not limited to this list:

  • Genetic disposition, history of mental illness

  • Physical problems or limitations that make it difficult to hold or feed the baby  

  • High stress times such as a move, change in job, or financial strains

  • COVID has also played a role in PMAD such as change in birth plans, not being able to have visitors to meet your new baby, and sickness  

  • Undealt with trauma which can be triggered by the birth of the baby 

  • Intense grief over the loss of an experience or loved one

  • Difficult relationship with a family member or father of the baby

  • Change and transitions; a recent move, job transition, separation or divorce

  • Lack of boundaries and overcommitment: overextending yourself and your family by spreading yourself too thin and not taking care of yourself

  • Change in hormones, lack of consistent sleep, unmet expectations around your birth and/or baby, feeding the baby, or a difficult baby  

Recommended Treatment for an individual experiencing PMAD

  • Social support: connect with your spouse/partner and loved ones. Be honest with them and let them know of your struggles. You do not have to be alone in this. 

  • Sleep: try to get as much sleep as you can with a new baby. Nap while baby naps. Try to get at least a 3 hour block of sleep, if possible. 

  • Nutrition: try to eat 3 meals a day. Eat high protein snacks and drink lots of water.

  • Movement: once your physician releases you to exercise, try to get some movement. Going for a walk, walking up and down your stairs, or doing an online postpartum workout are good options.

  • Time to yourself: try to take 20-30 minutes a day of your own time. You can take a long shower/bath, go for a walk, read in your room by yourself, journal, quiet time,  or listen to music. Do something that breathes life into you

  • Set realistic expectations for yourself and your family while giving yourself a lot of grace.

  • Accept help from others when offered and ask for help when you need it.

  • If your symptoms are more persistent and debilitating, reach out for professional help. Seek individual therapy with a Licensed Professional Counselor. Look at different support groups in your area or ask your provider about medicines,  if needed. 

  • If you do not feel safe, let a loved one know, call 911 and/or go to your local emergency room.

Supporting a loved one who is struggling with PMAD

  • Listen to them and thank them for sharing.

  • Let them know they are not alone and that you are there for them. You do not have to have all the answers. 

  • Check in with them even when they do not respond. Ask them how they are feeling. 

  • Reach out to them on a regular basis, such as a text, to let them know you are thinking of them, care for them, and offer help.

  • Help organize a support team: set up a meal plan or a time for people to help with their childcare needs, so they can go to counseling, or have some alone/rest time for themselves.  

  • Encourage them to get professional help if their symptoms are debilitating or you are worried about their safety.  

  • As a loved one, you can also get help to know how better to support them and take care of yourself while you are walking alongside them. 

Additional Resources:

Post Partum Support International: www.postpartum.net

Postpartum Stress Center: https://www.postpartumstress.com/perinatal-mood-and-anxiety-disorders

Postpartum Pact for Loved Ones: https://postpartumny.org/wp-content/uploads/2015/04/PostpartumPactff.pdf

Hunt Sexton
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