Perinatal Depression: You're Not Alone

You may be familiar with postpartum depression, which refers to depression that occurs after childbirth. However, research has shown that some people start to feel depression during pregnancy. Thus, we have the term “perinatal depression,” which includes both prenatal (during pregnancy) and postpartum (after childbirth) depression, meaning it can hit anytime during pregnancy or up to one year after giving birth. It's not just feeling a little sad. It's more than just the "baby blues," which affect up to 80% of people who give birth. Those teary, emotional days right after birth are totally normal and usually clear up within ten days. Perinatal depression is a whole different ballgame; it is more intense and long-lasting (more than 14 days) and impacts quality of life. It's not just a bad day or feeling overwhelmed; it's a serious condition that needs attention and care, and it is more common than you might think, affecting about 1 in 7 people during pregnancy or after giving birth. That's a lot of us!

Photo credit: Cottonbro Studio

So, what does perinatal depression look like? It can manifest in various ways, including:

• Persistent sadness or low mood

• Lack of interest in activities once enjoyed

• Significant changes in appetite or weight

• Sleep disturbances (too much or too little)

• Feelings of worthlessness or guilt

• Difficulty bonding with the baby

• Thoughts of harming oneself or the baby

These symptoms can be distressing, especially when society often expects new parents to be glowing and blissfully happy. It's crucial to remember that it's okay to feel this way, and you're not alone.

Risk Factors

Perinatal depression doesn't discriminate. It can affect anyone, regardless of race, ethnicity, or economic background. But some factors might increase your risk of developing perinatal depression, such as:

• History of depressive, bipolar, or anxiety disorders, either during pregnancy or at other times

• Family history of depressive disorders or perinatal disorders

• History of physical or sexual abuse

• Diagnosis of substance abuse disorder

• Lack of support from family and friends to help you care for your baby

• Experiencing financial difficulties

• Unplanned pregnancy

• Giving birth to twins or other multiples

• A difficult pregnancy or birth experience

• Ongoing health problems with the baby

• American Indian/Alaska and Hawaii Native heritage(these groups have a 30% higher incidence of perinatal depression)

Understanding these risk factors can help in identifying and addressing the condition early.

The Impact on Families

Perinatal depression doesn't just affect the pregnant person; it impacts the entire family. Partners can experience depression, too, with up to 10% reporting symptoms during the perinatal period. This condition can strain relationships and affect the emotional development of the child. But with the proper support, families can navigate these challenges together.

Seeking Help and Treatment

The good news? It's treatable! The first step is recognizing it and reaching out for help. If you or someone you know is experiencing symptoms of perinatal depression, it's essential to seek help. Your healthcare provider can be a great starting point. This isn't something to battle alone.

Treatment options include:

• Therapy: Talking to a mental health professional can be incredibly beneficial. Cognitive-behavioral therapy (CBT) is particularly effective.

• Medication: Antidepressants can be prescribed, and many are safe to use during pregnancy and breastfeeding. Always consult a healthcare provider.

In addition to treatment, here are some things you can do that may help you feel better:

• Connecting with other parents going through similar experiences can provide much-needed support and reduce feelings of isolation. Postpartum Support International (PSI) can help you locate groups in your area. Postpartum Progress® offers a private online community where you can connect with other moms no matter where you live.

• Take some time each day to do something, like getting out of the house, enjoying a hot bath without interruption, listening to music, reading a book, or watching a favorite movie. If you can, have your partner, a family member, or a babysitter watch the baby regularly and go visit a friend or run an errand.

• Be realistic about what you’re able to do. It’s impossible to do everything, and you don't have to. You don't have to be “perfect,” have the "perfect" home, or have the "perfect" baby. Just do what you can, and don't be afraid to ask for help from family and friends, whether caring for the baby or doing household chores.

• Rest. Sleep is just as important for you as it is for the baby. Sleep when the baby sleeps, during naps and at night.

• Spending time with other adults, like family and friends, who can provide comfort and help keep you from feeling isolated. Create a special time for you and your partner or a friend to be together regularly.

Breaking the Stigma

One of the biggest barriers to seeking help is the stigma around mental health, especially for new parents. It's time to break down these walls. Perinatal depression is not a sign of weakness or failure. It's a medical condition that deserves the same attention and care as any physical illness. We can create a more understanding and compassionate world by discussing it openly and supporting each other.

If you're reading this and resonating with the symptoms, or if you're feeling overwhelmed, anxious, or not like yourself, don't hesitate to speak up. You're not alone, and there is no shame in what you're feeling. In the U.S., around 600,000 people are diagnosed with postpartum depression each year. That's a lot of parents going through similar struggles.

There's no shame in asking for help. You've got this, and there's support out there for you. Reach out to a healthcare provider, a trusted friend, or a family member. Taking the first step is the hardest but also the most important.

To all the parents and parents-to-be out there, you're doing an incredible job. Remember to take care of your mental health just as much as your physical health. And to everyone else, let's support our loved ones and break the stigma around perinatal depression together.