Bharat Thakur Artistic Yoga

Baby blues vs postnatal depression!

The period soon after childbirth is accompanied by a huge and quick shift in hormonal chemistry especially for women.
Baby blues is a condition that most new mothers (about 8 out of 10) experience within two to four days after giving birth. They can make a new mother feel a range of emotions that may make her anxious, miserable, and tearful either for no obvious reason or for something that may seem very trivial to another person. Other symptoms may include difficulty sleeping, poor appetite, guilt and fear of not being a good mother. Baby blues resolve themselves within two weeks for most mothers.

Postnatal depression (PND) is said to kick in when the baby blues last longer than two weeks or it can emerge anytime during the first year with most cases occurring when the baby is between four to six months old. In postnatal depression, the mother can feel persistent low mood, exhaustion, and overwhelm making it difficult to look after themselves and their baby. Other symptoms include anxiety, confusion, and depression. PND can go unchecked for a while in some cases as the new mother may ignore the symptoms. Unlike baby blues, PND does require proper attention and treatment to recover and may last more than a year depending on its severity..

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Yoga for postnatal depression

Yoga can be a helpful practice for postnatal depression, but it's important to approach it mindfully and seek guidance from a healthcare professional or a certified yoga instructor. Here are some general yoga practices that might be beneficial:

1. Gentle Yoga Poses: Start with gentle poses that focus on stretching and relaxing, such as child's pose, cat-cow stretch, gentle twists, and supported bridge pose. These can help release tension and calm the mind.

2. Breathing Exercises (Pranayama): Breathing exercises like deep belly breathing or alternate nostril breathing can help reduce anxiety and promote relaxation. They can be done before, during, or after yoga practice.

3. Mindfulness and Meditation: Incorporate mindfulness techniques or guided meditation to bring awareness to the present moment, ease stress, and encourage positive thinking.

4. Restorative Yoga: Utilize props like bolsters, blankets, and blocks to support the body in restorative poses. These poses promote deep relaxation and can help in reducing stress and anxiety.

5. Yoga Nidra: Consider trying Yoga Nidra, a guided meditation practice that induces deep relaxation and can be particularly helpful in managing stress and depression.

Remember, the key is to listen to your body and not push yourself beyond your comfort level. It's essential to consult your healthcare provider before starting any new exercise routine, including yoga, especially if you've been diagnosed with postnatal depression. They can provide personalized guidance and ensure that yoga complements any other treatments or therapies you might be undergoing.

Important note:

It is crucial to understand that Puerperal psychosis is a severe mental health condition that requires immediate medical attention and treatment. While yoga can be beneficial for mental health, including stress reduction and relaxation, it is not a replacement for professional medical care in cases of psychosis.

However, as part of a comprehensive treatment plan, yoga and mindfulness practices might play a supportive role in managing stress, improving mood, and promoting overall well-being. Here's how yoga might be beneficial:

1. Stress Reduction: Yoga techniques, such as deep breathing exercises and gentle movement, can help alleviate stress and promote relaxation. This might contribute to an overall sense of calm, which could be beneficial in managing some symptoms.

2. Mindfulness and Grounding: Yoga encourages mindfulness and being present in the moment. Such practices might help individuals experiencing psychosis to ground themselves, manage overwhelming thoughts, and improve their connection to reality.

3. Physical Benefits: The physical aspects of yoga, when practiced safely, can help improve sleep, increase energy levels, and enhance overall physical health. These factors indirectly contribute to mental well-being.

It's crucial to emphasize that yoga should be approached cautiously and under the guidance of healthcare professionals in cases of severe mental health conditions like puerperal psychosis. The primary treatment for this condition involves psychiatric care, often including medication, therapy, and hospitalization if necessary.

Always consult with a mental health professional or a healthcare provider before incorporating yoga or any other complementary practices into the treatment plan for puerperal psychosis. The focus should be on ensuring comprehensive and evidence-based care for the individual's well-being.

Some risk factors for developing postnatal depression

A previous history of mental health problems in particular depression or bipolar disorder can be a potential cause for postnatal depression (PND) to manifest.
Having suffered antenatal depression or anxiety or a stressful event during pregnancy can make a would-be mother prone to PND.
Genetics - It has been observed that having a mother or sister with PND increases the likelihood of PND in the mother-to-be.
Relationship problems, conflicts with the partner, domestic violence, broken relationships, or bereavement can all become a possible risk factors for PND to develop.
Loss of a mother relationship before the age of 11, either through the mother's absence, death, or lack of emotional bond with the mother can make a person vulnerable to PND.
Abuse in childhood or young adulthood - For new mothers who experienced abuse early in life, it is possible that childbirth may bring to the surface traumatising memories along with feelings of shame, guilt, confusion, and negativity making them vulnerable to PND.

Puerperal psychosis

Puerperal psychosis is a severe postnatal mental illness characterised by psychosis. Some of its main features are:

Feeling manic, elated, and high for no apparent reason.
Behaviour that is out of character - for instance, losing inhibitions and doing things one wouldn't do in their normal senses. It can be behaviour that could appear to be alarming, or embarrassing to others, and /or being way more social and talkative than usual.
Delusions - having thought disturbances and false beliefs such as feeling that others are watching you or can listen to your thoughts

Hallucinations - experiencing or sensing things that are not real, for instance, hearing voices, or smelling smells that are not present.

How does postnatal depression affect the mother and her bonding with the baby?

Postnatal depression can bring feelings of isolation and despair for the new mother. These feelings may heighten further if, for instance, the mother lacks sufficient support from family and friends, or if she was a career woman and her newborn now has limited her social life and interpersonal relationships with colleagues, and friends (especially those who don't have children).
PND may make the mother feel poorly, with increased musculoskeletal pains which particularly affect the pelvis, back, neck, and shoulders. She may also experience headaches, fluctuating appetite, and indigestion.
PND can affect a mother's bond with her child. Depression negatively affects a mother's facial expression and body language making her appear anxious and emotionally lackluster. This can prevent the forming of a healthy attachment between the mother and her newborn as their communication is mainly non-verbal. It can also cause problems with breastfeeding.

Preparations for the birth that may reduce the risk of postnatal depression

Having a proper strategy and preparation in place to welcome a new child can help minimise the risk of postnatal depression. This is even more paramount if the mother-to-be has a history of PND or in her close family. Some preparations can include -

Ensuring the right and adequate nutrition, and engaging in exercise or physical activity that is enjoyable and safe, These steps can help keep the mood upbeat and help improve the physical and mental well-being of the mother.
Avoiding stressful situations or potential big changes during or just after pregnancy, not having conflicts in a relationship, and having a good support structure of friends and family to lean on for support. Stress may also be avoided by planning well for finances and where possible allowing for some unforeseen expenses that may come up.
It is also important to make friends with other expecting mothers by attending antenatal classes along with a partner to involve them and liaise with the GP or the Gynaecologist and their team to make the whole experience as positive and enjoyable as possible.

Self-help measures for postnatal depression

When in crisis or if you are experiencing moderate to severe symptoms then it is vital that you first consult with your healthcare practitioner for guidance and treatment if necessary.

When postnatal depression is suspected or detected the mother needs to take better care of herself so she can look after her baby Some of the measures that were adopted for a healthy pregnancy should be continued post-childbirth to avoid or overcome postnatal depression. Maintaining a balanced lifestyle that hinges on proper diet and nutrition, exercise, and rest or sleep is important. The mother must eat at regular intervals to maintain stable blood sugar levels which may otherwise adversely affect her mood and anxiety. It is advisable to avoid alcohol and minimise caffeine. A simple exercise routine such as walking, or swimming, taking adequate rest, or getting a good sleep will reduce fatigue, and irritability while acting as a mood booster.
Joining an online support forum, or contacting a local support group or a national helpline may act as a lifeline for mothers in distress as they can connect and speak with other mothers or counsellors who may have lived experience or professional training to guide and support them.
It is important to avoid overwhelm. The mother should set realistic goals to manage the daily routine for the baby and not take on making big changes in her life for the first year of the baby.

It is equally crucial to reach out for support from the partner, close family, and friends who are caring and non-judgemental.