Postpartum Depression: What it is and how you can get help

If you just had a baby and you don’t feel like yourself, you are not alone. The days after baby arrives are full of happiness and joy—as well as sleepless nights, sadness and feeling overwhelmed. These feelings are normal and typically pass within a few weeks after the baby is born. If you’re still struggling after a few weeks, or if your feelings seem worse than just being “down,” you might have postpartum depression.  

What is it? 

The “baby blues” describe the feeling of being down, general sadness, and sleeplessness that is typical for moms who are caring for a newborn as their bodies heal. The baby blues are very common and affect most new moms. They typically start a few days after baby is born and last two to three weeks. Postpartum depression is more serious than the baby blues. Postpartum depression lasts longer, feels heavier, and can make it hard to care for yourself or your baby. Some common signs of postpartum depression are:  

• feeling sad most of the time 

   

• trouble bonding with baby  

   

• changes in eating patterns 

   

• not being able to sleep, even when baby is sleeping  

   

• feeling guilty or worthless 

   

• crying a lot 

   

• feeling tired most of the time  

   

• low energy most of the time  

   

• trouble focusing

• thoughts about hurting yourself or the baby

If you are noticing any of these symptoms, you are not alone. You don’t have to get through this on your own, either. Reaching out for support is a strength, not a weakness. Being a mom is hard, and there are people who can support you through it. Here are some places where you can get help.  

How to get help: 

988
If you are thinking of hurting yourself or your baby, that’s an emergency. You can call ot text 988 to get connected to crisis workers who will listen and support you, not judge you or make you feel bad about reaching out.  

National Maternal Mental Health Hotline
Call or text 1-833-9-HELP4MOMS (1-833-943-5746). There you’ll find 24/7 support for pregnant/postpartum parents. They have English and Spanish speaking individuals with interpreters for many languages. They will provide emotional support and help you find local services. 

Postpartum Support International (PSI) 

Helpline: 1-800-944-4773 (4PPD) (leave a message for a call back). 

Text support: text HELP to 800-944-4773 (English) or HOLA to 971-203-7773 (Spanish). 

There you will find free virtual support groups, coordinators who can connect you to local therapists/psychiatrists, groups for Black moms/NICU parents/military families/Spanish-speaking families/dads/LGBTQIA+ parents. 

What you can do now: 

Here are some ideas for when you aren’t in an emergency situation and need some ideas about how to feel better while you reach out for help:  

Tell someone you trust 
Reach out to a friend, family member, pastor, doula, or community leader. Tell them how you’re feeling and see how they can offer support to you. 

Tell your doctor 
Your primary care doctor, OB/GYN, midwife, nurse—or your baby’s pediatrician can help. They should be checking in with you around how you’re feeling. When they do, be honest about how you’re feeling and what you’re thinking. They will be able to support your postpartum concerns.  

Protect your sleep 
Many times, postpartum depression symptoms can be made worse by not sleeping well. If you have a partner, trade shifts so you can get at least four hours of sleep in a row. Even one night of good sleep can help decrease some of the symptoms of postpartum depression.  

Make sure you are eating regularly and drinking enough water 
New parents, especially those who may choose to breastfeed, need more calories and water than other adults. It takes a lot of energy to care for a newborn baby. Make sure you are eating and drinking enough water to fuel your body with energy.  

Gentle movement 
You shouldn’t exercise during the first few weeks after giving birth, but gentle walks or other slow, gentle movements—especially if you can do them outside—will help your body heal and help you feel better overall.  

Know that this period of time is short, and you will feel better 
The first few weeks after baby’s birth are hard for every new parent. Keep focused on caring for yourself and your baby but reach out for support when you need it.  

Postpartum depression can be uncomfortable, upsetting or even scary. If you are experiencing postpartum depression, know you are not alone. You can turn to professionals or use the strategies above to get support.