10 Supportive Steps For Postpartum Wellness: Mental Health After Having a Baby
Bringing a new life into the world is both joyful and challenging. Many new parents experience postpartum depression (PPD), a common and treatable condition that affects emotional well-being. If you or someone you know is navigating the postpartum period, here are 10 evidence-based options that can help support mental health and foster healing.
What Is Postpartum Depression?
Postpartum depression is more than just the “baby blues.” While the baby blues are common and typically resolve within a few weeks, PPD is a more severe and persistent mood disorder that can begin during pregnancy or anytime in the first year after childbirth. It affects about 1 in 7 women and can impact anyone, regardless of background.
Common Symptoms of Postpartum Depression
Symptoms of PPD can vary, but often include:
Persistent sadness, anxiety, or “empty” mood that lasts most of the day, nearly every day, for at least two weeks.
Loss of interest or pleasure in activities you once enjoyed.
Difficulty bonding with your baby or feeling detached.
Feelings of worthlessness, guilt, or inadequacy as a parent.
Changes in appetite, eating much more or less than usual.
Sleep disturbances, insomnia or sleeping too much, even when the baby sleeps.
Fatigue or loss of energy that doesn’t improve with rest.
Irritability, anger, or mood swings that feel out of character.
Trouble concentrating or making decisions.
Withdrawing from loved ones or feeling isolated.
Thoughts of harming yourself or your baby, or persistent doubts about your ability to care for your baby.
Recognizing the Signs
It’s not always easy to distinguish PPD from the normal stress of new parenthood. Consider these questions:
Are my feelings of sadness or anxiety lasting longer than two weeks?
Am I struggling to care for myself or my baby?
Do I feel disconnected from my baby or loved ones?
Are these feelings interfering with my daily life or relationships?
If you answer “yes” to any of these, reach out for support.
Language to Help You Ask for Help
Sometimes, the hardest part is knowing what to say. Here are some phrases you can use:
“I’m having a hard time coping and I think I need help.”
“I don’t feel like myself lately, and it’s not getting better.”
“I’m struggling to bond with my baby and I feel overwhelmed.”
“I am feeling sad, anxious, and exhausted most days.”
“Can we talk about what I’m experiencing? I think I might need support.”
Dr. Becky Kennedy, a leading psychologist and parenting expert, encourages parents to normalize asking for help and to use compassionate self-talk:
“It’s okay to need support. Reaching out is a sign of strength, not weakness.”
10 Ways to Support Your Postpartum Wellness:
1. Reach Out & Connect
Talk openly with friends, family, or a trusted professional about your feelings. Social support is a proven protective factor against postpartum depression.
Join a support group—online or in-person—to share experiences and reduce isolation.
2. Seek Professional Help Early
Therapies like Cognitive Behavioral Therapy (CBT) are highly effective for PPD and evidence based. I also like to use a lot of somatic, depth, and creative arts therapy to navigate PDD.
3. Prioritize Self-Care (Even in Small Ways)
Make time for activities you enjoy, even if it’s just a few minutes a day.
Celebrate small accomplishments, such as taking a shower or stepping outside and getting fresh air.
Prioritize getting sunlight if possible and/or supplementing vitamin D. If possible to get morning light, this can be helpful for your circadian rhythms.
4. Move Your Body
Regular, moderate exercise like walking with your baby can significantly reduce depressive symptoms.
Aim for 30 minutes most days, but remember: any movement counts.
5. Rest When Possible
Sleep deprivation can worsen PPD symptoms. Nap when your baby naps or ask for help with nighttime care.
6. Practice Mindfulness and Relaxation
Mindfulness techniques (meditation, deep breathing, yoga) are shown to reduce stress and improve mood in new mothers.
Practice Box Breathing and/or diaphragmatic breathing.
7. Set Healthy Boundaries with Social Media
Limit exposure to unrealistic portrayals of parenthood online.
Follow accounts that promote honesty and support, and take breaks when needed.
Set time limits and alarms to help boundary the scrolling
8. Accept Help from Others
Allow friends and family to assist with chores, meals, or errands. Accepting help is a sign of strength, not weakness.
9. Nourish Your Body
Eat balanced meals and stay hydrated. Nutrition plays a role in mood regulation and energy levels.
Hydrate, hydrate, hydrate!
10. Remember: Healing Is Possible
Postpartum depression is temporary and treatable. Seeking help is the first step toward recovery. You are not alone.
If you or someone you love is experiencing symptoms of postpartum depression, know that you are not alone — and that reaching out for help is a courageous and important step. Healing is possible, and support is available.
“You are good inside, even when you’re struggling. Asking for help is a gift to yourself and your family.” ~ Inspired by Dr. Becky Kennedy
Influencers and Authors Raising Awareness
Dr. Becky Kennedy advocates for compassionate parenting and mental health support.
Sarah Michelle Gellar, Gwyneth Paltrow, Cardi B and Behati Prinsloo: Have spoken publicly about their struggles with PPD, helping to normalize the conversation
Evidence-Based Resources
[National Institute of Mental Health: Perinatal Depression]
[Mayo Clinic: Postpartum Depression]
[Office on Women's Health: Postpartum Depression]
