Motherhood can be an incredibly rewarding journey, but it also comes with its fair share of emotional ups and downs. Recent reports from Channel News Asia and The Straits Times have highlighted a worrying rise in peripartum depression in Singapore, which includes both prenatal and postpartum depression.
In this article, we’ll take a closer look at why more new and expectant mothers are struggling with these challenges, and share some practical tips to help manage the emotional load that comes with pregnancy and early parenthood. Whether you’re preparing for a new arrival or already navigating life with a newborn, we hope this serves as a helpful, encouraging guide.
Understanding Prenatal and Postpartum Depression
You’ve probably heard of “postpartum depression,” but did you know the term has evolved?
The American Psychiatric Association now uses “peripartum depression” to describe maternal depression. This shift is based on research showing that about 50% of these depressive episodes actually happen during pregnancy, not just after birth.
Peripartum depression has the same symptoms as major depression, but it starts either during pregnancy or within the first few weeks after giving birth. Interestingly, it can also occur later, with a peak around 2 to 3 months postpartum.
Causes of Peripartum Depression
Pregnancy and childbirth bring huge physical and emotional changes, with one of the most significant being a dramatic shift in hormones. These hormonal changes, along with other chemical shifts, can lead to a temporary mood dip known as the “baby blues”.
But it’s not just the hormones, having a newborn adds a whole new set of challenges. New moms have to adjust to caring for their baby, learning how to feed them, dealing with sleep deprivation, and recovering from childbirth. It’s a lot to juggle, and many women can feel completely overwhelmed trying to find their new normal.
All of these physical, emotional, and life changes can contribute to peripartum depression, making it hard for many moms to cope with the huge shift in their lives.
Common Signs of Peripartum Depression
If you or someone you know is experiencing peripartum depression, these are some common signs to keep an eye out for:
- Feeling hopeless or constantly down
- Losing interest in things you once enjoyed
- Struggling to bond with your baby
- Feeling overwhelmed or anxious about caring for your baby
- Experiencing panic attacks or insomnia
- Having thoughts of harming yourself
5 Tips to Manage Peripartum Depression For Mothers
Prenatal and postpartum depression can be tough, but there are 5 tips to help moms manage:
1. Educate Yourself
Understanding peripartum depression is the first step in managing it. The more you know about the symptoms, causes, and treatment options, the better prepared you’ll be to handle it.
Learning about the condition can also help ease any anxiety you might have about the pregnancy and postpartum experience. Plus, it helps you recognise the signs of depression in yourself, so you can speak up and get the support you need.
Also, take some time to learn about different treatment options. Whether it’s therapy, medication, or joining a support group, being informed allows you to have conversations with your doctor and choose the approach that feels right for you.
2. Prioritising Self-Care and a Healthy Lifestyle
It’s easy to put yourself last when you’re busy caring for a newborn, but self-care is essential for mental health. Make time for activities that recharge you, whether that’s reading a book, taking a warm bath, or simply resting. Small moments of relaxation can help reduce stress and prevent burnout.
Along with self-care, maintaining a healthy lifestyle is crucial for your mental health during pregnancy and postpartum. Eating well, staying active, and getting enough sleep all contribute to your overall well-being.
Try to include nourishing foods, like those rich in omega-3 fatty acids, which may help reduce the risk of postpartum depression. Sleep is important too, so take naps whenever you can, especially when your baby sleeps. And don’t forget to get outside for some sunlight—just 10-15 minutes a day can help boost your mood.
3. Build a Support Network
Having a strong support system is crucial when dealing with peripartum depression. It’s not about having a huge group of people around you – it’s about having a few trusted individuals you can lean on.
Reach out to family, friends or other new moms who can offer both emotional support and practical help. Whether it’s a phone call, a quick visit, or just a message to check in, knowing that you havep people to turn to can make all the difference.
If you’re struggling to find a support network, don’t give up! Consider joining baby and toddler classes or looking for online support groups for new mothers on platforms like Facebook, WhatsApp or Telegram. Meaningful connections can be made, even with a few people, and these relationships can be a lifeline as you navigate the challenges of motherhood.
4. Foster Open Communication
Open and honest communication with your partner is essential during this period. It’s okay to admit when you’re struggling, whether it’s with daily tasks or just emotionally. Even small conversations like saying, “I’m feeling a bit overwhelmed. Can you take over bath time tonight?” can help your partner understand how to support you.
Open communication helps ensure that everyone is on the same page, making it easier to manage the challenges of parenthood.
5. Reach Out for Professional Support
If your feelings of the “baby blues” last longer than a few weeks or start to worsen, it’s important to seek professional help. Talk to your primary care physician or gynecologist and they can help guide you toward the right treatment options.
If symptoms persist or begin to interfere with daily life, it may be time to speak with a mental health professional. Counselling can offer a safe space to process your emotions, make sense of what you are going through, and explore strategies for coping. Clinics such as Sofia Wellness Clinic in Singapore have professional counsellors who provide therapy for anxiety, depression, and other perinatal mental health concerns, supporting women through the challenges of pregnancy and early motherhood.
With the right guidance, many women find that it becomes possible – even in the hardest moments – to reclaim a sense of calm and connection.
Final Words
Taking care of your mental health during pregnancy and the postpartum period is essential for both you and your baby. It’s okay to ask for help and seek professional support when needed.
Remember, you don’t have to go through it alone, taking the steps to care for yourself is a vital part of your journey as a mother.
This article is posted in collaboration with Sofia Wellness Clinic.
