How to Create a Postpartum Wellness Plan for Mental Health

If you thought pregnancy was challenging, think again. The postpartum period may be even harder, with caring for a newborn, recovering from birth, and adapting to the new normal.

​Unfortunately, some women struggle with more than just physical changes and changes in routine at this time. They struggle with mental health issues. There's only so much we, as women, can do to prevent the onset of mental conditions post-pregnancy. But it is up to us to create a postpartum wellness plan for mental health that ensures we get back to our usual selves in no time.

Mental health issues that often occur during the postpartum period

Mental health issues that often occur during the postpartum periodAre mental health conditions during the postpartum period a real thing or just a sham? According to the CDC, they are as real as ever. That said, they report that about 1 in 8 women experience symptoms of postpartum depression (PPD).

​At the same time, approximately 70-80% of new mothers develop some form of postpartum anxiety or just feel plain angry after birth.

​Now, apart from PPD and anxiety, a significant portion of women also experience so-called ''baby blues.'' This condition develops shortly after birth and is characterized by:

• Sudden sadness
• Short-lived episodes of anxiety

Baby blues are less severe than postpartum depression and usually resolve without medical intervention. Nonetheless, if they last for longer than two weeks or gradually become worse, it's possible they weren't baby blues to begin with but, rather, the much more serious postpartum depression.

Speaking of which, postpartum depression can manifest as:

• Overwhelming sadness,
• A lack of interest in activities,
• Difficulty bonding with the baby,
• and feelings of worthlessness or guilt,

That may last for months or years after birth!

​It is important to seek professional advice and support as soon as possible. That's why recognizing signs of postpartum depression on time is a must. That’s why expectant mothers should learn more about the potential mental health conditions before giving birth. It is also a good idea to take a postpartum depression quiz after having a baby as a means to catch the condition before it progresses.

How to create a postpartum wellness plan for mental health: 4 steps to take

1.) Assess your mental health condition

You can't solve a problem you don't know exists. So, the first step you should take to create a postpartum wellness plan is to examine your state of mind honestly.

Begin by asking yourself:

• How am I feeling?
• Am I experiencing any symptoms of depression or anxiety?
• Do I find myself crying more often than usual?
• Am I having trouble bonding with my baby?

Don't sugarcoat your answers. Be straight with yourself, regardless of how scary that is. And no, admitting you're having a tough time doesn't make you a bad mom. Quite the opposite--it makes you a responsible one.

Also, think about your history with mental health. Have you ever had episodes of anxiety or depression? If yes, you might face a higher chance of postpartum mental health problems. Take this into account when you evaluate yourself.

​If you find assessing your mental state challenging, seek out a professional who can do the assessment for you.

2.) Get support

Motherhood isn't a one-woman show. It takes a village, as they say, and your postpartum wellness plan should include a support network ready to help. That can include your partner, family members, close friends, or even a therapist or postpartum doula. Don't be shy about reaching out, though. After all, people can't help if they don't know you need it.

3.) Devise a self-care routine

Your postpartum wellness plan must include time to recharge and reconnect with yourself.

You’re probably thinking: "When am I supposed to find time for that?" Nonetheless, you can make it happen with creativity and planning!

You don't have to rush into it. Start small, even if that means dedicating just 5 minutes a day to yourself at the beginning. Your self-care routine doesn't have to be perfect, either. The goal is to do something--anything really—that helps you feel more like yourself.

​And don't you dare feel guilty for taking some time off of baby-watching! Your little one needs a happy, well-rested mom, just as you do!

4.) Set realistic expectations

The goal of your postpartum mental wellness plan is to help you regain your sanity and not overwhelm you further. But how do you ensure that happens? By setting realistic expectations.

Picture-perfect Instagram posts of glowing new mothers with immaculate homes and Pinterest-worthy baby nurseries are about as realistic as expecting your newborn to sleep through the night from day one. You need to realize that your house will be a huge mess 99% of the time. Babies come with a lot of stuff, and keeping everything tidy 24/7 is not a priority right now.

Speaking of realistic expectations, don't pressure yourself to fit into your pre-pregnancy jeans right after birth. Recover first, worry about your weight second.

Finally, you'll make mistakes. We all do, so don't beat yourself about it. Instead, use mistakes as learning opportunities.

Create a postpartum wellness plan for mental health and ultimate peace of mind

Your postpartum journey is one-of-a-kind, and comparing yourself to others will make you feel inadequate. Instead, zero in on what's effective for you alone and create a postpartum wellness plan for mental health based on that. Don't shy away from tweaking your plan as you go, though. What helps in week one might not work in week 4. So, stay adaptable, be gentle with yourself, and reach out for support when needed. Your mental well-being is crucial—more than you realize. Ensure you look after it to properly care for your baby.

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Sources:
https://www.cdc.gov/reproductive-health/depression/index.html
https://www.upmc.com/services/south-central-pa/women/services/pregnancy-childbirth/new-moms/postpartum-depression/risks-treatment

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