Mama's Mental Health. Postnatal Depression And Anxiety
Pregnancy, childbirth and motherhood are times of pure joy and happiness, but this period of our lives is also associated with a significant risk of the onset and relapse of mental health conditions. We are at a higher risk of developing depression and anxiety than in any other time in our life. So, while we focus on preparing for the birth, setting up the babies’ room and thinking of names during our pregnancy, I encourage every woman to understand perinatal mental health, the extraordinary mental reorganisation that happens in the transition to motherhood and have your support networks in place.
In Australia more than 1 in 7 new mums experience postnatal depression. Postnatal anxiety is just as common and both can exist at the same time. That’s likely to mean that at least 1 of the mums in your mothers group may have these symptoms. Symptoms can be mild, moderate or severe and can begin suddenly or appear gradually in the weeks and months after birth. It’s not just the mum’s either. 1 in 10 dads struggle with depression after the birth of their baby. It is often the mother who notices these changes and can offer support and guidance in seeking help.
A trigger for a lot of people, in the development of depression or anxiety, is the sudden loss of control that comes with parenthood. Prior to having children, we often strive to maintain rational control over our lives, and for good reason. Our work demands are often predictable and there is usually some recognisable routine to the day. Once a baby arrives, this will turn to shit. Pardon me. We spend our time in spontaneous activities, trying to figure out how to keep our babies alive and thriving. We rely heavily on our intuition and it can be hard. But even through the difficulties, we get to know our babies and begin to trust our intuition. Or if not, we keep trouble shooting until we get it right. Motherhood is unpredictable, and just when you think you have it worked out, it will all change again. This is normal. And it is hard.
The one thing I want you to remember is that postnatal depression and anxiety is TREATABLE. It is an illness; it is not your fault and it is TEMPORARY. You didn’t do anything wrong and you are a wonderful mother, regardless of your mental health status today or your history.
So how do you know if you have postnatal depression or anxiety? I know from my own experience that it can be hard to know what normal mental health struggles are, because of, well, “mum life”, or what is more serious. A good question to ask yourself is “are these feeling affecting my ability to function day to day and enjoy my baby and motherhood”. If yes, then it is time to ask for help.
Below is a list of symptoms from PANDA (Perinatal Anxiety and Depression Australia)
Panic attacks (a racing heart, palpitations, shortness of breath, shaking or feeling physically ‘detached’ from your surroundings)
Persistent, generalised worry, often focused on fears for the health, wellbeing or safety of the baby
The development of obsessive or compulsive thoughts and/or behaviours
Abrupt mood swings
Feeling constantly sad, low, or crying for no obvious reason
Being nervous, ‘on edge’, or panicky
Feeling constantly tired and lacking energy
Having little or no interest in all the normal things that bring joy (like time with friends, exercise, eating, or sharing partner time)
Sleeping too much or not sleeping very well at all
Losing interest in intimacy
Withdrawing from friends and family
Being easily annoyed or irritated
Feeling angry
Finding it difficult to focus, concentrate or remember (people with depression often describe this as a ‘brain fog’)
Engaging in more risk taking behaviour (e.g. alcohol or drug use)
Having thoughts of harming your baby
Having thoughts of death or suicide.
Ben, Olivia and baby Hazel.
Start here.
1. Reach out to PANDA for phone support or complete this checklist. They will be able to give you confidential support and guide you on further management. https://www.panda.org.au/info-support/checklists/new-mums
2. Call your GP, arrange a Telehealth Appointment if you are finding it hard to leave the house and simply say:
“I am struggling with my mental health and I would like to talk to someone about it. Can you please help me set up a mental health plan”?
These are the exact words I used when I was really struggling myself. I put if off for weeks and weeks (probably months if I am honest) but when I did make that call, everything changed. I felt lighter and so proud of myself for beginning the process and was put in contact with a wonderful Psychologist who helped me a lot. The first step of reaching out can be really challenging but it will make all the difference.
3. Talk to your partner, family member or friend that you trust. When they ask how are you, instead of saying fine thanks, say “actually I am having a hard time at the moment” and see where the conversation goes. That may be all you need to begin to feel better.