Self Care After Birth
You won't need anyone telling you that life after baby can be at times overwhelming. Your hormones will also most likely have you feeling like you're on an emotional rollercoaster. Your placenta's birth, lactation, birth event itself and becoming a parent (even if it's not your first child) all contribute and this is completely normal/natural and can't be prevented.
The Baby Blues
Occurring 3-5 days after birth and lasting for a week or two. Symptoms and feelings can include;
feelings of being overwhelmed or emotional
feeling low or worried
crying and sometimes not knowing why
becoming easily annoyed or "snapping"
Because these feelings are to be expected, they will eventually pass leaving you more balanced and centred,
be kind to yourself, starting with giving yourself time.
When possible practice self care and pampering to help cushion the effects of this period. Although I recognise having a new baby doesn't leave time or space, where possible utilise friends and family to facilitate you looking after yourself. Here are some things that might help;
Taking naps (whenever you can, get someone else to tidy/cook/hold baby). Severe sleep deprivation can deepen a low mood.
Talk to a loved one; your partner, a friend a family member. Having your feelings aired can help you feel lighter and not feel as isolated.
Eat foods that are good and make you feel good (in the short and long term) and drink plenty of fluids.
Baths/long showers (if able to i.e post surgery)
Meditation (even if it's 5-10 minutes)
Listening to your favourite music.
Massages.
Go for walks (even if it’s around the block)
Keep a journal, writing down stuff can help you lighten the load.
Aromatherapy - Essential oils at pulse points or burning incense (away from baby).
Postnatal/Postpartum Depression & Anxiety
1 in 10 women can be affected by sustained depression and anxiety after birth. If you are experiencing Baby Blues lasting more than a fortnight, it's important to seek help from your Midwife or Doctor as early help is associated with improved outcomes. Postnatal depression/PND changes how you actually think, according to the Royal College of Psychiatrists these are some of the symptoms;
you might think that you are not a good mother or that your baby doesn't love you
you may feel guilty for feeling like this or that is your fault
you may lose your confidence
you might think you can't cope with things
feeling your baby is very ill
nowhere is clean or safe enough for your baby
your baby is too quiet and might have stopped breathing
you might harm your baby
you have a physical illness
your PND will never get better.
If you are experiencing these feelings please contact your Midwife or Doctor as soon as possible for help and support.
Or self referral to your local Improving Access to Psychological Therapies/IAPT counselling.