Many mothers experience perinatal mood and anxiety disorders (PMADs).
But how do you know if you are more likely to experience it and what can you do?
We will review some risk factors so you can be proactive with your mental wellness.
20% of women experience PMADs! Remember that this is more common than many medical issues that are tested for during and after pregnancy. PMADs include postpartum depression, postpartum anxiety, Panic disorder, Postpartum OCD, Bipolar disorder, PTSD, and Postpartum Psychosis.
This is not something that you caused or a reason for shame or guilt!
TRUE! Left untreated PMADs can affect the entire family, including on cognitive and emotional development of your baby. It can also lead to marital discord and impaired social functioning.
That is why it is so important to recognize and seek help if you have symptoms of PMADs.
Just as important as treatment when an issue arises is prevention!
The first step is evaluating what are your risk factors.
All of the above can increase the chance to experience a PMAD.
Here are some known risk factors:
Personal history of depression or anxiety or mood disorder
Family history of mood disorder
History of physical or sexual abuse
Unplanned or unwanted pregnancy
Current stressful life events
Pregnancy complications (e.g., gestational diabetes, preterm delivery or pregnancy loss).
Financial stressors
Relationship difficulty with partner or family
Lack of social support
Also, if you are experiencing “postpartum blues” you may be at increased risk of PMADs.
It is important to be aware if you have a higher chance based on your risk factors because you CAN take steps to try to prevent this.
True! See you have already taken steps to reduce your chances!
Women and partners who are unaware of PMADs are left blind sighted when they experience this and can delay seeking support and help.
Knowing your risk factors for PMAD and how common this issue can help remove the stigma if you experience any symptoms and seek treatment sooner. Women who are aware of their risk factors are more likely to take measures to be more proactive. Don’t forget, your partner or family member is also an important part of this dialogue.
All of the above.
Studies have shown that sleep, physical activity, hydration and nutrition can all impact your mood. Social support has also been shown to help mitigate postpartum depression/anxiety.
Sleep: Nap when the baby naps. Enlist nighttime help if need for diaper changes, burps in between nursing.
Activity: Okay you don’t have to run a marathon or hit the gym. Just. Move. Your. Body. Initially your walking will be inside round the house but going outside for a 10-15 minute walk around when you are able to can help tremendously. Now don’t put yourself on a strict walking schedule…remember babies are unpredictable so it is important to stay flexible!
Hydration: Just like being “hangry”, your mood is affected by your hydration (dehydration can affect the dopamine and serotonin balances in the brain.) Low water intake can also contribute to decreased energy and clarity of thought. Postpartum and especially if you are nursing you will need to increase your H20 intake! So gulp down that H20!
Nutrition: Eating nutrient rich foods with protein, complex carbohydrates and foods rich in omega fatty acids, B vitamins and selenium can help keep you well.
Social Support: Friends and family can be helpful. However, peer groups of other moms going through your journey can be very effective.
TRUE! The USPSTF (US preventive services task force) found convincing evidence that counseling interventions, such as cognitive behavioral therapy and interpersonal therapy, are effective in preventing perinatal depression in women with risk factors.
Other types of counseling interventions could be effective but not yet studied.
Type of services include:
Cognitive behavioral therapy - Helps you to identify and explore the ways your emotions and thoughts can affect your actions. In doing so you can learn to reframe your thoughts in a more positive and helpful way.
Interpersonal therapy - Designed to help people address current concerns and improve interpersonal relationships.
Mindfulness therapy - Combination of cognitive therapy, meditation, and the cultivation of a present-oriented mindfulness.
Psychoanalysis - A deep, individualized form of talk therapy delving into unconscious thoughts, feelings, desires, and memories.
FALSE. SSRI medications are used to treat depression and anxiety before, during and after pregnancy. Studies show that taking SSRI medication after delivery may prevent postpartum depression/anxiety for women who have experienced this in prior pregnancies.
We don’t know yet if this may prevent postpartum depression/ anxiety in other groups of mothers (especially those with a history of depression prior to pregnancy). If you experienced this in your past pregnancy, talk to your healthcare provider if this would work for you.
Even if you enlist every strategy above to prevent PMAD - the fact is you STILL could be affected. That goes for any medical issues. Even if we eat right and exercise some of us still end up getting diabetes.
This does not mean you are a failure or you didn’t do enough! You are still ahead of the game by being aware and getting the care you need early!
PMADs are a common medical issue for postpartum women. Without treatment it can have a long-lasting impact on families. Don’t let this disease steal your time from you!
Know if you are more at risk!
Be proactive!
Be aware of your mental health!
Seek support!
MaternalWell specialists in postpartum mental health are available through secure telehealth consultation to support you.
