How to Advocate for Your Mental Health Postpartum

Navigating motherhood is a profound journey that can bring unexpected mental and emotional challenges. In the whirlwind of caring for a newborn, it is easy to let your own needs fall to the bottom of the list. However, you cannot pour from an empty cup, and self-care is essential for yourself and your family. Advocating for your mental health postpartum empowers you to navigate this new chapter in your life.

Use the following practical steps to communicate your needs and build a supportive network.

The Baby Blues

The baby blues are a common experience for many new moms, usually starting a few days after giving birth and lasting about two weeks. They can make you feel emotional, overwhelmed, or tearful for no clear reason, even though you’re happy to have your baby.

These feelings are often caused by the sudden drop in pregnancy hormones, combined with exhaustion, sleep deprivation, and the big life changes that come with a newborn. While the baby blues are normal and temporary, it’s important to rest, ask for help, and talk about how you’re feeling with loved ones.

While the baby blues are common, sometimes intense emotional and mental stress can be an indication of perinatal mood and anxiety disorders (PMADs). 

What are Perinatal Mood and Anxiety Disorders?

Perinatal mood and anxiety disorders are mental irregularities that mothers may experience during pregnancy, delivery, or during the first-year post birth of a child. PMADs are common and can include any of the following mental health disorders. 

• Anxiety
• Depression
• Bipolar Mood Disorder
• Postpartum Psychosis
• Post-Traumatic Stress Disorder

Recognizing Pre-Existing Mental Health Challenges

The postpartum period brings emotional and physical changes that can highlight mental health challenges that may have existed well before pregnancy. Sometimes, these challenges went unnoticed or were managed with coping mechanisms that no longer work under the pressures of caring for a newborn. For instance, one of the reasons ADHD often goes undetected in women is that they have developed strategies to mask or compensate for their symptoms. These strategies may fall apart when routines drastically change, as they often do with a new baby.

The demands of motherhood can make it harder to overlook untreated issues, but this is also an opportunity to address them with the right support. Whether it’s speaking with your doctor, connecting with a therapist, or joining a support group, there are resources and professionals ready to help you feel more in control and supported.

When To Seek Help

Trust your intuition; if you feel that something is not right, it is worth exploring with a professional. Postpartum mental health conditions and PMADs can emerge anytime within the first year after giving birth. You do not need to wait for a crisis to reach out for support.

Common signs that it's time to speak with a healthcare provider include:

• Feelings of sadness or hopelessness that last more than two weeks.
• Severe anxiety, panic attacks, or racing thoughts.
• Difficulty bonding with your baby or thoughts of harming yourself or your baby.
• Excessive irritability or anger.

If you’re ready to reach out to a mental health professional, here are some tips on how to get the best support possible. 

Prepare for Doctor's Appointments

Going into an appointment prepared can help you communicate your concerns clearly and effectively. Before you go, write down your symptoms, questions, and any specific examples you can think of. These notes can help your provider understand your situation.

Use a notebook or a phone app to track your moods and symptoms in the days leading up to your visit. Note their frequency, intensity, and any potential triggers you have noticed. Having this information organized will help you present a clear picture of what you have been experiencing.

Use Clear Communication Strategies

When speaking with your doctor, be direct and honest about how you are feeling. It can be helpful to start the conversation by saying, "I am concerned about my mental health postpartum," to set a clear focus. Use "I" statements to describe your experience, such as "I feel overwhelmed," rather than vague descriptions.

If you feel nervous or are worried you will forget something, consider bringing a trusted friend or family member with you. This support person can help you remember your questions and advocate on your behalf if you feel unable to. Remember, your healthcare provider is there to help you, and open communication is the key to getting the right care.

Build a Strong Support System

Your support network extends beyond your healthcare provider and is crucial for your well-being. This network includes your partner, family, friends, and other new mothers who understand what you are going through. Do not be afraid to lean on these people and ask for practical or emotional help when you need it.

Practical support includes help with everyday tasks like cooking, cleaning, or watching the baby so you can rest and recharge. Having someone step in to handle these responsibilities can make a big difference in easing the stress of your new routine. Emotional support, on the other hand, is about having people who listen, understand, and offer encouragement. Feeling understood and validated can significantly improve your sense of well-being and strengthen your resilience.

Explore Treatment Options

Several effective treatments are available for postpartum mental health conditions. Your provider may recommend therapy, medication, or a combination of both. It is important to discuss all options to find the approach that feels right for you.

Therapy

Psychotherapy, or talk therapy, provides a safe space to process your feelings and develop coping strategies. A therapist can help you navigate the emotional challenges of new motherhood and address underlying issues contributing to your distress. Cognitive behavioral therapy (CBT) is often used to help change negative thought patterns.

Medication

Antidepressants or anti-anxiety medications can be very effective in managing symptoms. Many of these medications are safe to use while breastfeeding, but you should always discuss the benefits and risks with your doctor. Finding the right medication and dosage may take time, so patience and open communication with your provider are essential.

Connect With Other Mothers

Connecting with other new moms can be incredibly validating and reduce feelings of isolation. Hearing from others facing similar struggles can normalize your experience and foster a sense of community. Look for local or online support groups specifically for new mothers or those dealing with postpartum mental health challenges.

These groups offer a judgment-free zone where you can share openly and receive encouragement. You might learn new coping strategies or simply feel better knowing you are not alone. Sharing your story can be a powerful part of your own healing journey.

Resources for Seeking Help 

Not sure where or how to get started seeking help? Check out these resources below that support women experiencing postpartum stress. 

• Postpartum Support International 
• Office of Women’s Health 
• March of the Dimes 
• National Maternal Mental Health Hotline (1-833-9-HELP4MOMS)

Learning how to advocate for your mental health postpartum is an ongoing practice of prioritizing your well-being. Building a support system, seeking professional help, and giving yourself grace are all steps toward a healthier, happier you. Take these steps to get the care you need to thrive as a new mother and enjoy this precious time with your baby.