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POSTPARTUM DEPRESSION, RECOVERY AND HELP - WHAT TO EXPECT

Postpartum depression (PPD) is a mood disorder that can affect mothers after childbirth, characterized by feelings of extreme sadness, anxiety, and exhaustion that may interfere with a woman’s ability to care for herself or her family. Recovery from PPD involves a combination of treatments, including counseling, medication, and support from family and friends. It is very important to reach out for help and discuss your feelings with a healthcare provider who can guide you through the recovery process.  
For immediate support and resources, you can contact the following helplines:
Remember, you’re not alone, and help is available. Taking the step to reach out is a strong and positive action towards recovery.
After childbirth, the postpartum period is a time of adjustment and healing for mothers. Most new moms like me don't know what generally you can expect during the postpartum period. Below i listed some of the symptoms:
  • Physical Recovery- No matter how you gave birth, the first six weeks postpartum are considered a “recovery” period. Even if you had the easiest pregnancy and delivery on record (and especially if you didn’t), your body has been stretched and stressed to the max, and as you can already tell, it needs a chance to regroup and heal. 
    Keep in mind that every new mom is different, so every woman will recover at a different rate with different postpartum symptoms. Most of the symptoms will ease up within a week, while others like sore nipples, backache and sometimes perineal pain (Tears during childbirth, Infections, Pelvic floor problems, Urinary tract infections) may continue for at least a few weeks, and still others like leaky breast (also known as nipple discharge) might stick around until your baby is a little older.
    If you’ve had a vaginal birth, you’re probably also wondering how long it will take for soreness to go away and your perineum to heal. Recovery can take anywhere from three weeks if you didn’t tear to six weeks or more if you had a perineal tear or an episiotomy (An episiotomy is a surgical procedure that involves making an incision in the perineum, which is the area between the vagina and the anus. This is done during childbirth to enlarge the vaginal opening and facilitate the delivery of the baby) To ease discomfort, your doctor may advise you to try sitting on a pillow or padded ring or cooling the area with an ice pack. A warm sitz bath can also help.
    You might be wondering if your vagina will ever be the same after birth? Not exactly — though it will likely be very close. Expect the swelling to recede, and within a few weeks your vagina will have contracted and regained much of its muscle tone. Your uterus should also be back to its normal size by the sixth week. If you have any concerns, be sure to express them to your doctor. 
    If you delivered by C-Section like me, expect to spend the first three to four days postpartum in the hospital recovering, it will take four to six weeks before you’re feeling back to normal. Depending on whether you pushed and for how long, you can also expect to have some perineal pain.
    Walking after a C-section can help speed up your recovery. But everyone is different, so chat with your OB/GYN or midwife about how much walking you should do and when it's okay to start. Your doctor may also prescribe pain medication as you heal.
  • Bleeding- Yes, bleeding after giving birth, known as lochia, is a normal and natural part of the postpartum healing process. It is how your body expels the extra blood, tissue and mucus that lined your uterus during pregnancy.  The initial stage, where the discharge is bright or dark red and may include small clots and it is similar to heavy periods will last 3 to 4 days post-delivery. After this, the discharge turns pinkish-brown and becomes more watery. This stage can lasts 4 to 12 days. The final stage is characterized by a creamy, yellowish-white discharge and lasts from about 12 days up to 6 weeks. While bleeding is a normal part of the postpartum recovery, it’s important to monitor the bleeding. If you experience any of the following, you should contact your healthcare provider  
  1. Bleeding that soaks through more than one pad per hour and doesn’t slow down.
  2. Passing blood clots larger than a plum.
  3. Symptoms such as blurred vision, chills, clammy skin, rapid heartbeat, dizziness, weakness, nausea or fainting
These could be signs of a postpartum hemorrhage, which is a serious condition requiring immediate medical attention. Always follow your healthcare provider’s guidance and don’t hesitate to reach out to them if you have any concerns about your postpartum recovery.
  • Hormonal Changes- You may experience hormonal shifts that can cause mood swings, hot flashes, and headaches. 
  • Breast Changes- Your breast will produce milk, leading to engorgement, which can be very painful and swollen, even if you are not breastfeeding. Couple time my breast started hurting and there were huge lumps. This is called breast engorgement and is a common condition that occurs when the breasts become overly full of milk, leading to swelling, firmness, and a lot of pain. A clogged milk duct is a hard tender lump that forms within your breast’s milk ducts. These little lumps can interfere with the flow of your milk to your little babe and can cause redness, swelling, and pain in the areas that are clogged.  I was constantly massaging them, especially in the shower or i would use a heated pad. That helped a lot and i increased the amount of pumping sessions. Within couple days i was feeling better.  If you are producing too much milk you might want to stop pumping and hand expressing instead. That means manually compressing the breast to express milk. This method can be efficient at relieving engorgement. The Haakaa Hack is extremely helpful too. While the Hakaa Pump most popular use is to collect extra breast milk easily while breastfeeding, another great use is to remove a clogged duct. You will need a Haakaa Manual Breast Pump and Epson Salt. Add 2-3 tablespoons of Epson salt in the Haakaa Manual Pump and fill it up with warm water until it touches your nipple or the crease on the Haakaa and stir it. Be careful that the water isn’t too hot- you don’t want to burn yourself! Squeeze the bottom of your Haakaa creating suction and attach the pump to your breast. Leave the Haakaa on your breast between 10-15 minutes. It will take some adjustments, you can start horizontally and then change the angle. It is a very helpful method to clear a clogged duck. If you have a particularly stubborn clogged duct you may need to repeat this process several times until you find relief. Comfortable bra is essential. I highly recommend the Momcozy Nursing Bras and Momcozy 4-in-1 Pumping Bra Hands Free. Your nipples might get sore and Earth Mama Organic Nipple Butter is the best in my opinion. You will also need Wearable Breastmilk Collector Shells and Disposable Nursing Pads
  • Fatigue- Taking care of a newborn can be exhausting, and it is very important to get as much rest as possible to aid in your recovery. I know it is easier said than done, especially if you don't have a good support system like me. Don't be afraid to ask for help from family and friends. 
  • Emotional adjustments- Feelings of sadness, anxiety, or mood swings can occur, which are often referred as " baby blues ". If these feelings are intense or last more than couple of weeks, it could be a sign of postpartum depression. 
These are the general symptoms that you might experience during postpartum recovery. While doing my research and talking to a lot of new moms i learned a lot more new symptoms that you can experience as well. Below i listed some of them. 
  • If you have heard your baby crying, sprung from bed, and dashed over the crib only to realize he or she is fast asleep, this is totally normal according to doctors. The phenomenon is sometimes called phantom crying, and if you've caught these nonexistent calls for help from your little one, you aren't crazy.
  • I wasn't aware of the postpartum hair loss, called shedding. It's no secret that our hair changes a lot with pregnancy. if you’ve begun to see some postpartum shedding, you’ll want to show your scalp some love. Postpartum hair loss is a common occurrence for new mothers. It can be a stressful, frustrating and scary experience, seeing clumps of hair falling every day. I thought i was going to lose all my hair. Luckily there are products available to help this issue. Volumizing Shampoo made shedding look not so obvious for me, especially because i already had thin hair to begin with, but it's important to choose a shampoo that is gentle and won't further damage already fragile hair. The one I've been using is the EVOLVh - Natural InstaVolume Cleansing Treatment and i absolutely love it. Another shampoo and conditioner that is really good is INNERSENSE Organic Beauty - Natural Pure Harmony Hairbath Shampoo and INNERSENSE Organic Beauty - Natural Pure Inspiration Daily Conditioner . Nutrafol has Postpartum Hair Growth Supplements that you can take to help shedding after giving birth. I personally didn't use them, and received mixed reviews when i talked to moms who took it. Some seen improvement, some didn't. Trimming your hair also helps a little, that's what i did. Hair treatments might help, but honestly in my opinion after talking to so many new moms it seems that nothing really helps, or a makes a huge difference, unfortunately we just have to pass through that period. After few months your hair will start growing and be back to normal. It is recommended to continue taking your prenatal vitamins too.
  • Feeling lonely during the postpartum period is a common experience for many new mothers, and it’s important to know that you’re not alone in feeling this way. This symptom might be intensified by the physical and emotional changes occurring during this time. It is very important to recognize that these feelings are valid and deserve attention. Identify friends, family, or professionals who can provide emotional and practical support. Sharing your feelings with them can make a huge difference.  Engage in activities that you enjoy and that can provide a sense of relaxation and normalcy. Whether it is watching your favorite show, reading, or taking a walk, these activities can help alleviate feelings of loneliness. 
  • The uncontrollable crying for no reason. This happened to me for the first 3 month. I just couldn't stop crying, no matter how much I wanted too. I'm the type of person that can easily control my feelings, but when I was in my postpartum period that was not possible and i had very hard time understanding why i couldn't stop crying. Eventually it passed, and it was huge relieve not to feel that way.
  • The absolute anxiety and fear over everything that is related to the baby, especially about the baby’s health, development, or safety. I can't even explain how many times a day or night i checked if the baby was breathing. Also, the anxiety that comes with other people holding your baby. This can be part of the normal stress and worry that comes with the responsibility of caring for a new life. It’s important to differentiate between normal new parent worries and postpartum anxiety. If you find that your anxiety is interfering with your daily life or ability to care for your baby, it’s crucial to seek help from a healthcare provider.
  • Another symptom that a lot of new mom's experience is how long it takes to find your mom groove and feeling like yourself again. A lot of times we see moms on social media bounce back immediately and everything is sunshine and rainbows. Unfortunately, that is unrealistic, and real life is much different. This is a deeply personal journey that varies for each individual. It’s common to go through a period of adjustment as you navigate the new responsibilities and changes in your life.
    The time it takes to feel like yourself again can range widely. Some mothers start to feel more like themselves within a few weeks, while for others, it may take months or even longer. For example, some resources suggest that it may take 4-6 weeks to start feeling like yourself again, others find that routine and rhythms often start to settle in around one year postpartum, which is when many new moms say they feel closer to themselves again. It is also not uncommon to hear that it can take up to two years to fully adjust to the new identity of being a mom.  This doesn’t mean you’ll feel out of sorts for two whole years, but rather that the process of integrating your new role into your sense of self can be gradual.
    Here are some tips that might help you find your groove faster:
  1. Keep it simple. Don’t put pressure on yourself to get everything
  2. Try not to set high expectations for yourself or your baby. Learn to embrace and go with the flow of newborn life 
  3. Gentle exercise like walking and yoga can help improve your mood and energy level.  
  4. A balanced diet can support hormonal balance and overall well-being. 
Remember, it’s okay to take it slowly and not push yourself. Every mother’s experience is unique, and it’s important to give yourself grace during this time. If you’re finding it particularly challenging, don’t hesitate to reach out for support from family, friends, or healthcare professionals.
  • Struggling with body image and gaining weight. Your body has done something incredibly powerful and transformative, and it is important to give yourself time to recover after childbirth. Treat yourself with kindness and patience as you adjust to the changes. Recognize that the ideal body image is often a social construct. Avoid comparing yourself to others and curate your social media to promote body positivity. 
  • The gilt of not being able to produce enough breastmilk for your baby. Some women produce more than enough, and some don't. It’s crucial to remember that how you feed your baby does not determine your success as a parent. Your baby needs a happy and healthy mother, and there are many paths to ensuring they receive the nutrition they need. Consult a lactation specialist who can provide a personalized advice to increase your milk supplies. 
Remember, postpartum is a period of immense change, and it’s natural to feel overwhelmed at times. Taking steps to care for your mental health is just as important as taking care of your physical health.
 Every woman’s experience is unique, and recovery can vary. It’s crucial to follow up with your healthcare provider for postpartum checkups and discuss any concerns you may have. If you’re feeling overwhelmed, don’t hesitate to reach out for support from family, friends, or professional services. Your well-being is just as important as your baby’s, and there are resources available to help you through this time.
With love and best wishes
Mommy, Me and Beyond Team
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