Managing Stress After Childbirth: 7 Effective Ways to Cope

 A baby's birth is a very exciting and heartwarming moment for every women, but it can also trigger a flurry of emotions. It is a phase where most women experience their highs and lows every now and then. There will be times when you will feel sad or lose interest in activities you once enjoyed. Are you experiencing this?

 This could be a sign of a mental health issue which can lead to a variety of emotional and physical problems. Do you know one in eight women suffers from postpartum depression? Nevertheless, it is absolutely normal to feel stressed, we will only need to learn to manage it in an effective manner.

Here’s what you need to know about your postpartum body and its recovery from childbirth.

Take care of your body

 No matter how you give birth, the first six weeks postpartum are considered a “recovery” period. Your postpartum body has been through a lot and is still healing. You need to take good care of yourself to rebuild your strength. You will need plenty of rest, good nutrition, and help during the first few weeks. 

Your food matters

 Eating well when you’re nursing means getting a variety of nutritious foods. And since a varied diet changes the taste and smell of your milk, it will expose your baby to many different flavours. So ensure you add some carrots, fresh fruits, and leafy greens to your regular diet. Remember your milk will help your baby with growth hormones necessary for brain development, and also anti-infective properties to protect the your munchkin from infections and diseases.

Take Enough Nutrition

 Nutrition is a critical part of your good health and your child's development. Some of the foods that you need to include in your diet are:

Protein-filled foods- Aim for a minimum of three servings daily, including yogurt, eggs, cheese, meat, lentils, beans, etc.

Whole grains- You'll want three or more servings of fiber-filled complex carbohydrates like oatmeal, brown rice, and barley per day to keep you energized.

Vegetables and fruits -Four to five servings daily, which should include leafy green and yellow veggies.

High-fat foods- Foods rich in Omega 3 fatty acids reduce depression. Avocados, low-mercury fish, nuts, and seeds contain good-for-you fats.

Sleep Better

 Experts recommend that a new mom should get at least seven hours of sleep daily. One of the main functions of sleep is to allow the brain to recover and repair itself. You can ensure you have adequate sleep by sleeping when your baby sleeps. Cleaning and cooking can be done later. When help is offered, take it. Seek help from your spouse, friend, older children, or domestic help. This phase is very crucial for you.

Speak Up and Take help when needed                 

 This is a difficult phase for you. You have mixed emotions. Vent them out to some you can trust. Talk about your feelings. When you’re happy, you can share your joys, and when you’re sad, you can have a shoulder to cry on. Despite the nature of our feelings or whatever happens in our lives, it is reassuring to know that we have people around us who care and help us. 

Find Time for yourself   

 It is not a selfish act to get some time for yourself alone, which is good for your emotional well-being. At least get half an hour and do what you truly enjoy. Listen to your favorite music. Read a good book. Spend some time in nature, watch your favorite show. Do whatever helps you to feel relax.

Seek Professional Advice

 If you feel stressed, sad, or depressed for longer time, then it is higly recommended to see mental health professionals. They offer effective counselling to help you cope with all mixed emotions in a better way.

Bottom Line:

 It is normal to feel overwhelmed emotions, and trust us it won’t last forever. Nevertheless, it might result in postpartum depression in some cases (10-20%). If that is the case, consult a counselling psychologist as soon as possible.

Learn to embrace change, Enjoy the beautiful phase of your life with your bundle of joy, and don’t forget to love yourself equally.