Self Help for Postpartum Depression

The postpartum period is a time of intense physical and emotional changes for new mothers as they adapt to life with a newborn. However, sometimes the changes in emotions can be overwhelming, and many new mothers can feel like they can’t cope. Brief periods of low emotions, known as the ‘baby blues’ are common after having a baby, but sometimes, these feelings can linger and negatively affect a new mom’s wellbeing. This could be postpartum depression, which affects up to 15% of new moms.

If you believe you are experiencing postpartum depression, or you can see the signs of postpartum depression in someone you know, keep reading to see how you can support them during this time.

What is Postpartum Depression?

Postpartum or postnatal depression is the onset of depression after having a baby. Having a baby is a stressful, emotional and physically exhausting process, with the first months after giving birth being very intense and tiring. During this time, it is normal to feel some negative emotions, with as many as 80% of moms experiencing sadness, tearyness, and anxiety after giving birth, known as the ‘baby blues’.

Baby Blues or Postpartum Depression?

If you feel as though the ‘baby blues’ are persisting throughout the first few months after giving birth, you could be experiencing postnatal depression. Some symptoms of postnatal depression include:

• A continuous low or sad mood
• Lack of enjoyment or interest in things you previously enjoyed
• Lack of energy, trouble sleeping and feeling tired constantly
• Finding taking care of you or your baby difficult
• Withdrawing contact from your social circle or family
• Thoughts of hurting yourself or your baby*

These symptoms can develop gradually over the first year, so postpartum depression can often go unrecognized. Usually, OBGYNs will screen new mothers for postpartum depression, but due to stigma or fear of being reprimanded, many new mothers will not discuss it. Knowing the signs of postpartum depression can allow you to carefully monitor your mental wellbeing during the postpartum period.

Why Does Postpartum Depression Occur?

There are many reasons why a new mother could develop postpartum depression. Being aware of the risk factors can allow you and your loved ones to keep an eye out for changes in your mental wellbeing in the postpartum depression. Some reasons why postpartum depression develop could be:

Hormonal Changes: The postpartum period involves many physical changes, especially hormonal changes. After having a baby, your body experiences a drastic change in estrogen and progesterone. These two hormones could have direct and indirect influences on other hormones in your body that can influence your mood and wellbeing. Specifically, some researchers suggest that the changes in hormones can influence your serotonin, one of the ‘happy hormones’ which is often affected in depression.

History of Depression or Anxiety: If you have experienced depression or anxiety prior to having a baby, there is a higher chance you could develop postpartum depression. Studies have shown that having a history of depression or anxiety are 20 times more at risk for developing postpartum depression. Likewise, if you experienced antenatal depression, you are more at risk of developing postnatal depression as well. 

Gut Microbiome Disruptions: Did you know your gut plays a key role in your mental wellbeing? This is due to the Gut-Brain Axis (GBA), a bidirectional relationship between these two important organs. Disruptions in the gut microbiome can influence the GBA, having consequences for your mental health.

Specifically, your gut is responsible for producing 90% of your body’s serotonin – which is one of those ‘happy hormones’ we mentioned earlier. What’s even more interesting is recent research showing that the gut microbiomes in women who have postnatal depression are different to those who do not.

What to Do If You Notice Signs of Postpartum Depression

If you think you might have postpartum depression, or if you notice the signs of postpartum depression in someone you know, there are some things you can do:

Self Care: It is normal for routines to go out the window after having a baby. If possible, try to incorporate some healthy self-care into your day, so you can stay on top of your physical and mental wellness. Remember to try to get some activity, eat nutritious foods, and find time each day to unwind and focus on yourself.

Seek Support: Confide in someone you trust, and mention you are struggling with your mental health after having your baby. You can first start by talking to one person, so you feel less alone, and then seek support from other sources if necessary. Try talking to someone you trust, such as your partner, family or doctor. Having someone else keep an eye on your wellbeing can allow you to make sure you are not ignoring any important signs of depression. If you are experiencing severe depression, reach out to a psychologist or doctor for more formal help.

Support Your GBA: As mentioned before, your GBA is a key player in your mental wellbeing. The bidirectional communication between your gut and brain can influence your mental health, due to your gut’s ability to produce serotonin. Research shows that the microbiome changes during pregnancy and can be a risk factor for developing postpartum depression, so supporting your gut with probiotics is an easy way to have a well-rounded approach to postpartum depression.

Bonding: Postpartum depression can influence how you feel as a mother, and also affect bonding with your baby. Regularly having skin to skin contact with your baby can be a great way to practice bonding, and also has been shown to potentially improve symptoms of postnatal depression in new mothers. Likewise, skin-to-skin contact has also been shown to positively influence your baby’s microbiome, making it an accessible and convenient way to improve wellbeing for you and your baby.

How Can I Support My GBA With Probiotics For Postpartum Depression?

If you are interested in supporting your GBA during the postpartum period, you can start by taking a probiotic. Probiotics are ‘good bacteria’, and a healthy gut has a diverse variety of bacteria. Probiotics are found in a number of supplements and foods such as kefir and yogurt, however not all probiotics will effectively support your gut-brain axis.

One type of probiotic that has been scientifically proven to act on the GBA is PS128, a specific strain of Lactobacillus Planatarum. Although there are thousands of strains of Lactobacillus, only PS128 has been shown to improve the GBA’s communication and production of serotonin. PS128 has even been studied as an option for people with depression, with promising results showing improvements in both sleep and symptoms of depression after 30 days.

PS128 achieves this by supporting the gut to produce more serotonin, which can then be utilized by your GBA. Due to its ability to influence the GBA, PS128 is a specialized type of probiotic, known as a psychobiotic.

Remember, You Are Not Alone

Handling postpartum depression as you take care of your new baby can be a stressful experience. Remember, you are not alone, and to lean on the support system around you – whether it's your partner, family, friends or doctors, there will be someone to support you.