Perinatal Depression and Baby Blues
By Dr. Aparajita Arora, M.B.B.S, MD (India), Member of Royal College of Psychiatry (UK)
Perinatal Depression
If you experience depression during pregnancy or after delivering a baby, it may be known as:
• Antenatal depression: occurring while you are pregnant
• Postnatal depression (PND): occurring during approximately the first year after childbirth
• Perinatal depression: occurring in the period from becoming pregnant to around one year after giving birth.
Postnatal depression is widely recognized, but it is less acknowledged that many individuals experience antenatal depression, and some may even experience both conditions simultaneously.
Are ‘baby blues’ and postnatal depression the same?
‘Baby blues’ refers to a short-lived phase characterized by feelings of low mood, heightened emotions, and tearfulness that typically occurs around three to 10 days after childbirth. Given the numerous new demands and lack of sleep during this time, it is natural to experience emotional fluctuations and a sense of being overwhelmed. Usually, these feelings subside within a few days and are generally manageable.
On the other hand, postnatal depression is a more profound and enduring form of depression. It typically emerges within six weeks after giving birth, and its onset can be gradual or sudden. Postnatal depression can range in severity from mild to very severe.
Signs and symptoms of perinatal depression
How you may feel:
- Sad, or frequent tearful
- Restless, agitated, or irritable
- Guilty, feelings of worthlessness, and hopelessness
- Emptiness and emotional numbness
- Loss of interest or pleasure in activities you used to enjoy
- Low self-confidence and self-esteem
- Hostility or indifference towards your partner
- Hostility or indifference towards your baby
- Thoughts of self-harm or suicide
How you may behave:
- Not able to concentrate
- Having trouble sleeping
- Loss of appetite
- Lack of interest in sex
Treatment options for perinatal depression
Several treatments are available for perinatal depression, and your doctor will discuss these options with you to help determine the most suitable approach. These treatments may include:
Talking therapy
You may be offered talking therapies such as cognitive-behavioural therapy (CBT) or interpersonal therapy (IPT). These are short-term approaches that are commonly advised for managing depression.
Medication
This is most likely to be an antidepressant.
A combination of talking therapy and medication
For some people, a combination of talking therapy and medication is found helpful in achieving stability and maximizing the benefits of therapy. However, others may find either medication or talking therapies to be more effective as standalone treatments.
Self-care
Coping with perinatal depression can be extremely challenging, but there are things you can do that may help:
Be kind to yourself
As a parent, it’s common to have a lot of expectations for yourself but it’s important to recognize that it’s impossible to meet all expectations all the time. Instead of being hard on yourself for not accomplishing everything or experiencing setbacks, try treating yourself with the same kindness and compassion you would offer a friend.
Maintaining a mood journal
Keeping a mood diary can help you in monitoring fluctuations in your emotions. You may discover that you have more positive days than you realize. Additionally, this can help you to identify any activities, locations, or individuals that positively or negatively impact your mood.
Look after yourself
Thinking about self-care can be challenging when you are pregnant or caring for a baby. However, small adjustments can have a significant impact on your mental well-being.
Stay active
Activities such as taking a stroll with the stroller, dancing to music in the comfort of your home, or practicing gentle yoga can have a positive impact on your mood. Physical exercise not only uplifts your spirits but also provides a sense of doing something beneficial for yourself.
Find time to relax
It’s understandable to feel like you have little to no personal time or that you spend most of it at home. However, it’s essential to carve out even a few minutes for activities that bring you joy. Consider what truly helps you unwind, whether it’s immersing yourself in a book, watching TV, or doing crafts. Taking the time to do something that brings you a sense of fulfilment and relaxation, no matter how brief, can make a significant difference.
Say yes to help
If you have loved ones who are willing to offer practical help, there’s no shame in accepting their support. Embrace the assistance they offer, whether it’s helping with grocery shopping, preparing meals, or taking care of cleaning tasks. Recognize that accepting help can reduce some of the burdens and allow you to focus on your well-being.
Remember, this too shall pass!