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5 Ways to Care for Your Postpartum Mental Health Amid Covid-19

5/24/2020

We all know the saying “it takes a village to raise a child,” but what happens when your village can’t come through the front door?

This is the unique and unprecedented reality for parents bringing home newborns amid COVID-19.

Lockdown measures are keeping support systems at bay for new parents. And rather than having loved ones able to visit and help out, exhausted moms and dads are pretty much going it alone right now.

The pandemic has also suspended social gatherings and religious ceremonies, meaning everything from baby showers to baby namings, are on hold for the moment.

Lastly, physical distancing rules have decreased access to in-person care, including doctor visits, physiotherapy and lactation clinics, making it difficult for parents to get the postpartum support they need.

It’s a lot of unexpected change in a very short time.

WHAT IMPACTS CAN ALL THIS HAVE ON POSTPARTUM MENTAL HEALTH?

Caring for a newborn is demanding and delicate without the weight of a pandemic. The stress and restrictions of COVID-19 have only exacerbated these challenges.

For first-time parents especially, being isolated from loved ones and having decreased access to certain supports can breed feelings of fear for having to go through this experience alone. Add to that the pressure of protecting a fragile newborn from a global virus and it’s understandable why moms and dads may be feeling extra anxious or afraid.

Physical distancing measures can also compound feelings of loneliness, exhaustion and sadness that are already common in the weeks following childbirth. New parents may also experience feelings of disappointment that their postpartum reality bears little resemblance to their hopes and expectations for this time in their lives.

Among the biggest concern for Canadian health officials, however, is the impact long-term isolation could have on postpartum depression — a serious mental health disorder impacting approximately 15 percent of postpartum women. Symptoms of postpartum depression can vary from woman to woman, but common signs include excessive feelings of sadness, withdrawal, exhaustion, guilt and trouble bonding with the baby. Postpartum depression is not limited to first-time parents and can last for weeks or months following delivery.

COPING AMID COVID

Below are some strategies that may be helpful if you or a postpartum loved one are struggling to cope amid COVID-19.

Seek Out Support: Despite the physical distancing measures in place, there are still options for accessing the medical, social and emotional support you need. Many therapists, including me, are offering virtual counselling during the pandemic, resources like Telehealth Ontario are available 24/7 for confidential health advice and information, and many specialists, including lactation consultants, have shifted their practices online. You don’t have to face your challenges alone.

Connect with Community: Technology has made it possible for us to stay connected with our village even while physically isolated in our own homes. Consider joining a virtual baby group and video chat with loved ones to reclaim your sense of community. Nothing makes people happier than seeing a brand-new baby!

Practice Self-Care: New parents get very little time to themselves, but it’s more important than ever to carve out precious minutes for self-care. This can be as simple as taking a shower or going for a solo walk around the block — the important thing is that it feels good and helps you recharge. Eating right, spending time outdoors, getting adequate rest and maintaining good hygiene are vital to your wellness now more than ever.

Prioritize Healing: Pregnancy and childbirth take a physical toll and it’s natural to experience certain discomforts, including bleeding, breast tenderness and abdominal aches, as your body starts to heal. With your body working overtime to care for your newborn right now, it’s critical not to neglect your own health and recovery. Monitor your post-birth body for any unusual pain or symptoms and always contact your doctor if something feels wrong.

Lean on Your Partner: This is always a good rule of thumb, but especially right now as postpartum moms have limited access to outside help. Whether it’s laundry that needs folding, meals that need cooking or a baby that needs holding, don’t be afraid to lean on your partner for extra support so you can catch a much-needed (and most likely, long overdue) break.

This is a particularly challenging time to be bringing a baby into the world. If you or a loved one are finding it difficult to cope, consider the above strategies and always reach out to a therapy professional for additional support.

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Pregnancy and Mental Health Amid COVID-19

5/5/2020

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In this two-part series, I explore the unique challenges of pregnancy and childbirth amid COVID-19 and how women can prioritize their mental health at this difficult time.

Pregnancy and childbirth are challenging under normal circumstances, but especially right now as shifting healthcare policies and social distancing measures have turned even the most routine checkup into anything but, well…routine.

Add on the weight of job losses or salary cutbacks and fears around getting sick and it’s understandable why there are heightened concerns around mental health in the prenatal community.

WHAT’S CHANGED FOR PREGNANT WOMEN DURING COVID?

There are many things out of the ordinary right now, but the most obvious changes for expectant mothers are logistical.

Hospitals and clinics have adapted their policies to fit the pandemic, including limiting the number of people allowed during prenatal visits and inside the delivery room. Doctors and midwives have, in some cases, been asking their patients to skip routine check-ups or replace them with virtual appointments to minimize contact.

When it comes to blood tests, ultrasounds and other appointments that can’t be done via tele-medicine, women are likely to face enhanced health and safety measures at their clinic(s) — including restrictions around their movement and mandatory masks — that are beyond what they’d experience under normal circumstances.

WHAT IMPACTS CAN ALL THIS HAVE ON MENTAL HEALTH?

We’re living through a time of great uncertainty when emotions are running high. Put pregnancy on top of that and the mental health toll can be significant for expectant mothers.

Fear and Anxiety: What happens if I get sick? Is the hospital a safe environment for me and my newborn? These questions and many more are likely swirling through the minds of pregnant women right now and it’s understandable why, even as extra precautions are being taken to keep moms and newborns safe. There are still more questions than answers about COVID-19 and uncertainty can be a breeding ground for fear.

Discouragement and Frustration: The disruption and inconvenience caused by COVID-19 is compounding an already challenging time and you could be feeling resentful (or frankly, just mad) about having to deal with it. These feelings are valid and reasonable; you were not expecting to have to overcome these additional hurdles while growing a baby.

Sadness and Grief: Pregnancy can be a time of great joy and the restrictions imposed by COVID-19 are depriving women of many exciting experiences from baby showers and baby shopping to prenatal classes. This feeling of loss is understandable as women try and reconcile their hopes and expectations with this new reality.

COPING AMID COVID

Below are some strategies you may find effective if you or a pregnant loved one are struggling to cope amid COVID-19.

Reach Out: Even though we can’t physically connect right now, it’s important to stay in touch with loved ones and health professionals to ensure you’re feeling emotionally and medically supported. Virtual platforms, like Zoom and FaceTime, are ideal for staying connected with your inner circle.

Stay Informed: Research and guidelines are changing all the time so be sure you’re staying on top of updates related to pregnancy and childbirth during COVID-19. Online prenatal classes, like this one offered by the City of Toronto, are another way of accessing important information from the safety of your home. Don’t be afraid to ask questions; knowledge is empowering!

Get Grounded: During stressful moments, it’s helpful to engage in activities that feel grounding, healthy and/or personally fulfilling. For example, exercising, meditation or simply going for a (socially distanced) walk are healthy distractions that can do wonders for your psyche.

Speak With a Professional: Many therapists, including me, are shifting their practices online to accommodate clients during the pandemic. Connecting with a mental health practitioner, either virtually or by phone, can be a healthy way to express and manage what you’re going through.

This is a challenging time to be pregnant and it’s necessary to treat your mental health as importantly as your physical health. If you find yourself struggling right now, consider the above strategies and always reach out if you need additional support.

RELATED LINKS:
Covid-19 and Your Mental Health: FAQS
7 Tips for Coping with Coronavirus Anxiety
The Underexplored Issue of Postpartum Anxiety
Baby Blues or Something More?
Surviving Motherhood: 5 Tips To Help Avoid Burnout

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5 Ways to Care for Your Postpartum Mental Health Amid Covid-19

Pregnancy and Mental Health Amid COVID-19

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lindsay ross, msw, rsw

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