How to Manage Low Mood After Giving Birth

For many families, a new born is something to celebrate. But while you might have desperately wanted your child, and things might have even seemed to have gone as smoothly as you could have hoped for, some parents still struggle with low mood. This is most likely to happen to new mothers, but fathers can also experience emotional difficulties. The important thing to establish first is that this isn’t a sign that you’re a bad parent or that something’s wrong. It is common, and it’s temporary, and it can feel impossible to deal with in the moment. But it’s manageable. Here are some ways to help parents manage their low mood.

Reasons for Low Mood

First, it’s important to understand why parents can struggle with low mood after childbirth. The most obvious one that most people think about is postnatal depression. This is caused by major hormonal changes after giving birth, and while it’s temporary, it can cause some significant mental health symptoms. Even fathers experience changes in hormone levels once their baby is born, which can cause some changes in their mood. 

Another common reason is that having a baby is a massive life-changing event, even if it’s a wanted one. Some parents struggle to adapt. Combine that with the fact that parents might not get enough sleep and, certainly in the case of the mother, have just been through a massive change in their body. Childbirth is rough on the body. Many mothers have to take time to recover and manage pain and exhaustion in the meantime, along with physical changes they might not expect. All of this can affect how they feel.

Postnatal Depression

It’s important to rule out postnatal depression, as this can require specific treatment and management. The Edinburgh perinatal depression scale is a useful questionnaire designed to help identify women who might benefit from additional support, including a mental health assessment. It doesn’t diagnose postnatal depression, but it can spot symptoms.

If you do receive a diagnosis of postnatal depression, your doctor might recommend medication and other additional support to help you manage your symptoms. Some women experience different symptoms as well. While one person might have symptoms of depression, the next might struggle with anxiety. 

Light Exercise

Exercise can help your mental health, as well as your physical recovery. But it’s important to take it slow and build yourself up to becoming as fit as you’re used to. Some light stretches are a great place to start, specifically exercises that engage your core and pelvic muscles. 

These are the muscles that are most likely damaged, so take it slow and build yourself up. You’re more trying to test them and get them used to normal movement than really stretch them, because you don’t want to cause more damage.

Family Support

A common saying is that “it takes a village to raise a child”. While you have primary responsibility over your child, this doesn’t mean you can’t seek support elsewhere. Trusted family members can help by babysitting your child so you have some time to yourselves. You can also talk to other parents about your experiences.