CARING FOR TWO: A Holistic Approach to Postpartum Wellness

What Your Nurse Wants You to Know About Postpartum Depression

WRITTEN BY ALICE ROCHETTE LEWIS

When I had my first baby, I was young, healthy and confident. I had spent 10 months preparing for the arrival of my little one, reading all the books about parenting and decorating the perfect nursery. Yes, I knew about postpartum depression, and that some moms experienced it, but I was sure that wouldn't be my story. I was wrong. Postpartum depression affects one in eight moms and one in 10 dads. A lot more cases go undiagnosed, leaving parents to feel alone in their struggle. But we are not alone.

Having a baby is easily the largest hormonal shift one will experience in a lifetime, and it happens in the shortest amount of time. You can feel exhausted, overwhelmed, isolated, anxious, angry, indecisive and struggling with your postpartum body – as I was all at a once. I couldn’t drive past the hospital where I had my daughter, I ignored messages from friends and family, I isolated myself and I was filled with intrusive thoughts. But I didn’t think I was depressed. Turns out postpartum depression can look a lot different than “typical depression” and I was right in the middle of it.

OK, so you know you’re not doing as well as you should be. But what do you do? A pedicure once a month or a 15-minute shower sans baby, while very nice, won’t really cure anything. This precious postpartum period is temporary. It does not define you as a parent. It does not define your relationship with your child. Postpartum depression is not what you are, it is something you have and that can be treated.

This is a time in which self-care is of utmost importance. If mama is doing well, then the baby and family will do well. Taking the best care of yourself will in turn teach your child that they should also love themselves and deeply care for themselves as they grow. It is not selfish, it is not a luxury, it is essential for the health of the whole family.

How exactly do you practice this self-care?

Start with the basics. Everything an infant needs cuddles, nutrition, sleep, play and basic hygiene—are all the things a new mama needs. Everything else beyond this (cooking, chores, dog walking, entertaining friends, etc.) can wait or be delegated to someone else. Ask for and accept help. Use that mama bear instinct to protect your infant to protect yourself as well.

I like the acronym SUNSHINE (adapted from the Utah Department of Health and Postpartum Support International Utah). It means:

S: sleep - Deliberate sleep deprivation is a common form of torture. No wonder why we feel crazy during those first few months with an infant. Aim for at least a four- to six-hour stretch of sleep per day. Make a plan with your partner or a friend to care for the baby while you sleep. Consult with your pediatrician or a local lactation counselor to make a feeding/breastfeeding plan that allows you to maximize rest.

U: understand – Get counseling with a perinatal mental health professional to prevent and treat the issue. I added some local resources at the bottom of this article.

N: nutrition - Continue to take a prenatal vitamin through the first year postpartum. Aim to eat enough protein and healthy fats in each meal and drink two large pitchers of water daily. If friends and family ask how can they help, accept help and ask for meals or restaurant gift cards.

S: support - Share your feelings with a trusted friend or family member or find a support group online or in person. Getting at least an hour to yourself daily is essential.

H: humor - Make time for silliness and joy each day. A funny movie or comedy special, time with friends and tickling your children can all improve your mood. If laughing seems impossible, it is time to seek more support.

I: information - Take the Edinburgh postnatal depression scale monthly to track your mental health. Call your provider if your score is 10 or above, or if you marked anything other than never on question 10 about self-harm.

N: nurture - Care for yourself through nature, spiritual practices, music and art, meditation, dates with friends, etc. Schedule weekly time in your calendar to do things you enjoy outside of motherhood.

E: exercise - Walking 10 to 20 minutes per day can help your body, mind and spirit heal and stay emotionally healthy. You can also try yoga or gentle stretching once your provider gives you the go-ahead.

Having a baby is so magical, but also “crazy bananas stinky farty” as my 3-year-old would say. As a mother of two and postpartum nurse, I hope to reach each family I meet and let them know they are not alone in this.

Alice Rochette Lewis is a mother baby nurse at Bozeman Health Deaconess

Resources:

• Postpartum Support InternationalMontana https://psichapters.com/mt/

• SAMHSA’s National Helpline, 1-800-662-HELP (4357)

• National Maternal Mental Health Hotline - Call or Text 1-833-943-5746 (English and Spanish)