Although decades ago it was assumed that motherhood is always an experience that generates well-being and happiness, as social sensitivity around gender-related issues has increased, we have realized that reality is somewhat 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 experienced as something emotionally odorous or, at the very least, bittersweet.
Postpartum depression is just one part of this complex reality that encompasses motherhood. Luckily, there are some 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 (as much as possible).
As its name suggests, postpartum depression is a mood disturbance that causes depression-like symptoms, which is associated with the weeks after childbirth, and which 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 pregnant.
On the other hand, since this type of depression has an effect on the way in which the person relates to the environment and to others, it also tends to be a source of discomfort for family members, so that they are often the ones who insist in the need to go to psychotherapy.
Tips to prevent postpartum depression
First of all, it should be kept in mind that there are no “magic recipes” to get rid of the risk of suffering from postpartum depression 100%; 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
Everyone knows that you should avoid using drugs if you are pregnant; However, it is often overlooked that the harmful effect of these substances can continue to be present even when the body has already expelled them from the body, because those who have internalized the habit of consuming these products or have even previously developed an addiction, are more likely to be less equipped to adequately manage stress and anxiety. We must not forget that the effects of addictive disorders never completely disappear, and they affect the individual even if a relapse does not occur.
Therefore, 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.
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. Therefore, 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 assumed that it is a justified reason to need support in the face of certain daily challenges.
3. Sleep well and for enough time
Having adequate sleeping habits is very important to protect our emotional balance, and if there is a pregnancy involved, even more so. Therefore, another way to prevent the onset of postpartum depression is set a very clear schedule that specifies when you have to go to bed and sleep. We must avoid falling into the trap that since it is not a “deadline 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” to the challenge of promoting an adequate pregnancy and the first few months of healthy care for the baby, they must dedicate almost all of their free time to finding out about what to do, talking to other mothers, going to to 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 in the present moment, but also to avoid suffer great pressure when we feel that we have to apply everything we have learned for hours and hours to read, to speak, to participate in training, etc. We should not set ourselves 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.
5. Do not assume that motherhood is happiness
As I have anticipated, pregnancy and everything associated with motherhood is very culturally linked to certain gender roles that lead to idealizing this experience, seeing it as the high point of a woman’s life. That is why those who do not feel completely 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 prior work to question those feminine gender roles and those expectations placed there through social pressure and certain traditions that have been passed from generation to 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: that which 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 specialized in cognitive-behavioral psychology; I can assist you in person or online via video call.
