How to Prevent Postpartum Depression

Preventative Strategies

Preventative strategies aimed at avoiding postpartum depression or keeping it from worsening include things like focusing on having a supportive network and prioritizing self-care. There are other things that can lessen the impact PPD has on overall physical and mental well-being.

Prenatal care and mental health screenings

Prenatal care and mental health screenings are crucial components in preventing severe postpartum depression. Early detection through a postpartum depression screening is a determinant in recovery, and access to comprehensive prenatal care allows expectant moms to share mental health concerns they’re worried about or might be experiencing. 

Mental health screenings are designed to identify risk factors and early symptoms of anxiety or maternal depression. Addressing issues as soon as possible — before things escalate — is a proactive approach to care that contributes to a healthier outcome.

Supportive home environment

Having a supportive home environment is crucial for all new moms, but it becomes even more essential for mothers with symptoms of PPD. When moms feel safe, understood, supported, and valued, it can reduce the risk of postpartum depression becoming severe without anyone noticing.

Partners and other family members can play a significant and supportive role by sharing responsibilities with new moms. Helping with household chores, shopping, caring for the baby, and offering other practical and social support can alleviate some of a new mother’s stress and help her deal with the exhaustion she’s likely facing. 

Nutritional and physical health

Focusing on good nutritional and physical health ensures new moms get the nutrition they need to fully recover from childbirth. Proper diet and regular exercise can also create a strong foundation for emotional resilience, so new mothers can manage both the physical and emotional demands of the postpartum period.

Psychological and Emotional Preparedness

Being psychologically and emotionally prepared for motherhood is critical in managing the transition as seamlessly as possible. Preparing mentally might look like: 

• Educating yourself about changes to expect or challenges you might face
• Taking prenatal classes or reading to gain valuable insight
• Learning healthy coping skills for depression, like mindfulness or deep breathing 

Even if you’re doing everything you can to prevent postpartum depression, you should understand that experiencing a range of emotions is normal.

Building a Support Network

Having a support network is critical for reducing postpartum depression. Support from friends, family, and partners will help mothers feel safe so they can discuss their needs or concerns openly. Open dialogue with partners is important to help them understand how they can provide emotional support and do what Mom needs most.

Beyond the social support that friends, families, and partners can offer a new mom, professional resources that specialize in maternal health and the postpartum period can also be beneficial. Support groups, therapists, and counselors can all help new moms address emotional challenges and learn about effective coping strategies.

Lifestyle Adjustments

Simple lifestyle adjustments can help moms manage the demands of their experiences and reduce the risk of postpartum depression. Lifestyle adjustments don’t always need to be major transitions. They can be simple things that help create a balanced routine or prioritize rest and self-care. 

For example, new mothers should try to get as much sleep as possible, so napping when the baby naps and accepting help throughout the day or during nighttime feedings can be really advantageous. Other ideas include prioritizing self-care in day-to-day routines, simplifying daily tasks, and being willing to let go of nonessential activities.  

Medical and Therapeutic Interventions

Medical and therapeutic interventions are essential in minimizing the impact postpartum depression can have on a woman. If symptoms of depression or anxiety last for longer than a few weeks, become worse, or start to interfere with the ability to function or care for a baby (or yourself), it’s vital to seek professional help from your healthcare provider as soon as possible.

Types of therapeutic options might include:

• Individual therapy for depression
• Support groups
• Depression medication
• Couples therapy
• A comprehensive treatment plan

Creating a Postpartum Plan

A postpartum plan can help new moms navigate the demands of this time more smoothly. A plan should include who to ask for help post-delivery and create long-term strategies for mental health checks that ensure a mother’s well-being.

A postpartum plan can include the following:

• Dedicated help for post-delivery needs: It’s easy to alleviate a lot of the stress associated with the beginning of motherhood by doing simple things like arranging for friends and family members to help with meal preparation, household chores, and childcare. Another idea is preparing and freezing meals before the baby comes so it’s easy to access healthy food the whole family likes with minimal effort.
• Long-term strategies for mental health check-in: Scheduling regular mental health check-ins with a healthcare provider long before giving birth will help ensure that early symptoms are caught and treatment can start as soon as possible.
• Support network: Social networks can offer a new mom emotional support and provide social interaction when she’s ready. New mothers should communicate with friends and family and be open about their experiences to reduce feelings of isolation.

Online Support for Mothers Experiencing Postpartum Depression

New motherhood is an exciting time, but it can also cause a range of other emotions. It can be overwhelming, exhausting, daunting, and so much more than new moms expect. Being prepared psychologically and emotionally, having physical support, practicing self-care, and creating a comprehensive postpartum plan can help mothers navigate this time in life as successfully as possible. 

If you’re wondering how to prevent postpartum depression or avoid it from getting any worse, Talkspace can be a lifeline. Talkspace makes getting help from a mental health care provider convenient from the comfort of your home — so as a busy mom, it’s one less thing you need to figure out. Online therapy from Talkspace ensures you have continued access and help when, where, and how you need it. Get online treatment for depression today by reaching out to Talkspace.