How to prevent postpartum depression?

Although decades ago it was assumed that motherhood is always an experience that generates well-being and happiness, as the As social sensitivity around gender-related issues has increased, we have been realizing that reality is something more complex.

Yes, it is true that for millions of women having a baby is one of the happiest moments in life; however, this does not have to be the case in all cases, and there are not rare occasions in which said experience is lived as something emotionally smelly or, at least, bittersweet.

Postpartum depression is just one part of this complex reality that encompasses motherhood. Luckily, there are a few things we can do to reduce the chances of it appearing and causing unnecessary discomfort. So that, let's look at some strategies to prevent postpartum depression (to the extent possible).

• Related article: "Types of depression: its symptoms, causes and characteristics"

What do we understand by postpartum depression?

As its name suggests, postpartum depression is

a mood disturbance leading to depression-like symptoms, which is associated with the weeks after childbirth, and that can last several months, up to a year after birth. It can affect both sexes with greater or lesser intensity, although its intensity and frequency are greater in the case of women. In fact, it is estimated that it affects approximately 14.5% of women who have been going through pregnancy.

On the other hand, since this type of depression has an effect on the way in which the person relates to the environment and with others, it also is usually a source of discomfort for family members, so that many times they are the ones who insist on the need to go to psychotherapy.

• You may be interested in: "Mental health: definition and characteristics according to psychology"

Tips to prevent postpartum depression

First of all, it should be borne in mind that there are no "magic recipes" to get rid of 100% of the risk of suffering from postpartum depression; everything related to emotions and mood is, by nature, beyond the psychological processes that we control at will. Therefore, what you will find below are general tips that directly or indirectly influence the main causes of this alteration, although there is never a single cause or a single trigger that explains this psychological problem, but rather a combination of several factors.

Finally, keep in mind that if even following these steps you develop postpartum depression, you should not blame yourself for it, precisely because of what was mentioned above: you do not have absolute control over your mind. So, in that case, go to psychotherapy.

1. Avoid drug use before pregnancy

Everybody knows that you have to avoid the use of drugs if you are pregnant; however, it is often overlooked that the harmful effect of these substances may still be present even when the body is no longer using them. has been expelled from the body, because those who have internalized the habit of consuming these products or have even developed an addiction previously, are more susceptible to being less equipped to adequately manage stress and anxiety. It must not be forgotten that the effects of addictive disorders never completely disappear, and affect the individual even if a relapse does not occur.

For this reason, it is important to stop using legal or illegal drugs as soon as possible, so that their influence is minimal during pregnancy and the following months.

• Related article: "Types of drugs: know their characteristics and effects"

2. Ask for help

People who are aware of having a support network in their families or friends they are less likely to develop mood disorders such as postpartum depression. For this reason, it is important to leave behind that inertia that inclines many people to try to give an image of "strength", and ask for help if needed, even beforehand. Pregnancy is a key stage, and it is taken for granted that it is a justified reason to need support in the face of certain day-to-day challenges.

3. Sleep well and long enough

Having adequate sleep habits is extremely important to protect our emotional balance, and even more so if there is a pregnancy involved. Therefore, another way to prevent the onset of postpartum depression is set a very clear schedule that specifies when to go to bed and sleep. It is necessary to avoid falling into the trap that since it is not a "limit time" forced or imposed by others, it is less important.

4. Prepare for motherhood, but without overdoing it

Many mothers assume that in order to "measure up" in the face of the challenge of promoting an adequate pregnancy and a few first months of healthy care for the baby, they must spend almost all their free time finding out what to do, talking with other mothers, attending courses and workshops, etc It is clear that getting involved in learning processes related to pregnancy and motherhood is fine, but you have to be able to disconnect from all that, and from responsibilities in general.

Not only for the sake of our mental health at the present moment, but also to avoid suffer great pressure at the moment in which we feel that we have to apply everything we have learned for hours and hours reading, speaking, participating in training, etc. You don't have to set yourself the goal of being the perfect mother or the perfect father, or those expectations will wear us down psychologically, giving way to stress and frustration.

• You may be interested in: "10 basic principles for good sleep hygiene"

5. Do not assume that motherhood is happiness

As I have anticipated, pregnancy and everything associated with motherhood is closely linked culturally to roles of a certain gender that lead to idealize this experience, to see it as the high point of the life of the women. That is why those who do not feel totally filled with happiness when going through this, they tend to feel bad, or even feel guilty for being "bad mothers".

In this sense, it is important to do a preliminary job of questioning those feminine gender roles and those expectations placed there through social pressure and certain traditions that have been passed from generation to generation generation.

6. Go to psychotherapy if we feel emotionally vulnerable

In the psychologist's office you will find the help you need in these cases: the one that adapts to your needs and problems as a unique and unrepeatable person.

Are you interested in having professional psychological assistance?

If you want to go to a psychologist to address emotional problems related to pregnancy or motherhood, I invite you to contact me. My name is Thomas Saint Cecilia and I am a psychologist specializing in cognitive-behavioral psychology; I can assist you in person or online via video call.