5 Ways to Care for Your Postpartum Mental Health Amid Covid-19
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.
5 Strategies to Cope with Postpartum Amid COVID
Below are some strategies that may be helpful if you or a postpartum loved one are struggling to cope amid COVID-19.
1) 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.
2) 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!
3) 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.
4) 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.
5) 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, we are here to help. Reach out to Midtown Toronto Therapy to schedule a free 15-minute phone consultation. We look forward to meeting you.
