Coping with Postpartum Mood Swings

Postpartum mood swings are extremely common and expected for most new parents. These can include feeling more emotional than usual, becoming easily tearful or irritable, or feeling like you are on an emotional rollercoaster with high highs and low lows. Since they are so incredibly common for new parents, in this article, we want to offer some helpful tools and strategies to help new parents cope with postpartum mood swings. 

What Are Postpartum Mood Swings?

There are numerous changes and stressors in a parent’s body after birth. Dramatic shifts occur after childbirth and can last up to one year after birth, including changes in the brain’s neurotransmitters and shifts in hormones such as estrogen, progesterone, and oxytocin. Pregnancy hormones take a sharp drop after birth, and can take months to stabilize. If breastfeeding, some hormones can take over a year to stabilize.

New parents often must cope with sleep deprivation and the physical recovery from childbirth- even more so if there were complications. These physical and hormonal changes after birth are real and powerful—not "all in your head.” This, combined with the many stressors of new parenthood, can lead to feelings of depression and changes in how one feels. 

Emotions feel more extreme due to all the combined factors one experiences in the days and weeks after giving birth. The parent’s whole body is impacted by pregnancy and birth, and this puts strain on their mental health. In addition, there is the stress of caring for the newborn and adjusting to the new routine, as well as any other life stressors. These factors combined can understandably lead to people feeling a range of mood swings after birth, from joy to tearfulness and overwhelm. 

Distinguishing Normal vs Concerning Mood Swings

There is a difference between the routine experience of baby blues vs postpartum depression, and there is a spectrum from normal adjustment issues to what would be signs of something more serious. 

• Baby blues can include mood swings and feelings of sadness that last up to two weeks. 
• Postpartum depression (PPD)  includes symptoms that last more than two weeks and can occur for several months, and can include feelings of depression, loss of interest in activities, severe fatigue, changes in appetite or weight, trouble concentrating, and memory problems. In rare cases, people who experience PPD can also experience psychosis, where they lose the ability to distinguish what’s real and not, see or hear things not there; postpartum psychosis is a serious medical concern, and medical attention should be sought immediately. 
• Postpartum anxiety (PPA) includes excessive thoughts of worry or obsessing over the health and safety of the baby, muscle tension, heart palpitations, panic attacks, restlessness, forgetfulness, frequently checking things like locks, and avoiding things that trigger anxiety or worry. 

People with risk factors, such as a history of mental health concerns, birth trauma, and a lack of support, are more likely to experience postpartum depression and anxiety. Both PPD and PPA interfere with the parents’ ability to care for themselves and their baby. 

Most experiences of new mom mood swings are normal and to be expected, and about 60-80% of new parents will experience the baby blues. However, if significant mood swings continue for longer than two weeks, it may be more than just the “baby blues,” and it’s advised to consult with your healthcare provider to screen for postpartum depression. Check out our article How to Know if You Have Postpartum Depression or Baby Blues to learn more about the differences between baby blues and postpartum depression.

Immediate Coping Strategies for Mood Swings

There are many strategies for coping with postpartum mood swings. This section covers some practices that can help you find calm and rest in the moment.

In-the-Moment Techniques

Be mindful of your emotions, and check in on yourself throughout the day to identify what you are feeling. If you notice yourself starting to feel stressed or that your mood is changing, act immediately to prevent the emotions from escalating. Take a break to have a moment to yourself. Use deep breathing and grounding exercises to calm your nerves and get grounded. Check out our blog post Calming Techniques for High-Stress Situations to learn more. Name what you are feeling and acknowledge that it is okay to feel how you feel. 

Remember that it is okay to cry, and sometimes this is a highly effective way to manage strong emotions. If possible, move your body by doing some stretching, yoga, walking, or other light exercise. If you are feeling very overwhelmed and are having trouble finding calm on your own, ask for help from your partner, family, friends, or other trusted person. No new parent should have to cope with all the changes and stress they are going through alone.

Managing Sleep Deprivation

Most new parents dread the sleep disruptions that come with having a newborn. Your new bundle of love requires around-the-clock care. For this to be possible, new parents need to work together to ensure everyone in the family gets the rest and care they need. This can look like tag-teaming night duties, and allowing each other times for rest during the day. 

Sleep solutions won’t be perfect, and it’s important to accept this fact and make adjustments accordingly. Here are a few tips for adapting to life caring for a newborn:

• Sleep when the baby sleeps, yes, really! This is commonly offered advice for a reason.
• Rest is more important than a perfectly kept house, so if you need rest, remember that the dishes can wait. 
• Power naps of sleeping for 30 minutes can be restorative.
• Take time to rest your body and mind when possible, even if not sleeping.

Quick Mood Stabilizers

If in need of a quick mood reset, try getting outside for some fresh air and natural light. Spending time in nature is best, but a quick walk around the block can be very effective as well. Try some light stretching and gentle movements adapted to your stage of physical recovery from birth.

Ensure you are eating healthy meals and staying hydrated. These things may sound simple, but they are foundational to good mental and physical health. Reach out to a friend or family member for a chat. Take a bath or shower, or do some other self-care just for you. 

Building Daily Support Systems

Every day matters when it comes to caring for yourself and your new baby. Remember, taking care of yourself is not selfish; it helps you care for your baby best. 

Physical Recovery and Hormonal Support

There are many things that can aid in the physical recovery and hormonal support to improve one’s mental and physical health. Ensure you are getting proper nutrition, and consult with a dietitian if you are unsure what’s best for your recovery while breastfeeding, if applicable. Speaking of breastfeeding, staying hydrated is crucial for an adequate supply. Once your healthcare provider clears you for exercise, start back gently and build back up to a normal routine over time. Ensure you discuss with your healthcare provider which supplements are recommended and any considerations they advise for managing physical pain and discomfort. 

Emotional Processing

Because postpartum emotions can be a rollercoaster of ups and downs, having some skills to help one process and cope is essential. Try journaling to express your feelings and process your experiences. Give yourself permission to feel however it is you feel. Let go of the idea that a perfect motherhood or parenthood exists- it doesn’t!

No one gets through the season of new parenthood perfectly, despite what may be portrayed in the media or on social media. There will also likely be some changes in who you are, your priorities, and your values; this time of personal transition can be a powerful one, and journaling about it and sharing with trusted others can help. It’s important to make space for the good and the not-so-good. Profound sadness and grief can coexist in the same season as joy and excitement. 

Social Connection and Support

No new parent can do it all on their own. Everyone needs support. Be proactive about building your postpartum village. Check out new parent groups in your area and online offerings.

Have honest conversations with your partner or a supportive person about your needs, and ensure you communicate to them how they can best support and care for you. Ask family and friends for specific ways they can be helpful.

New parenthood can be overwhelming, and resist the urge to give in to the temptation to isolate yourself until you feel better. Reach out to people now to ensure you and your new baby have a sense of community.

Long-Term Wellness Strategies

Creating Sustainable Routines

Settling realistic expectations is so important. Holding on to unattainable expectations about what life will look like during this season can be counterproductive, leading to feelings of guilt and frustration. Carve out time for small, “micro-moments” of self-care during the day.

Build in buffer time for activities such as doctor appointments or meeting up with friends, because without a doubt, something (like a dirty diaper) will throw a wrench in your plans. Try your best to stay flexible and roll with whatever comes up during the day. Do your best to protect your energy by setting boundaries with others and yourself. Find small joys and celebrate the little wins.

Strengthening Your Mental Health

Taking care of your mental health as a new parent is critical. This will look different for everyone. Seeking out therapy for yourself for postpartum issues or couples therapy for this time of adjustment can be a source of meaningful support. Join a support group for new parents to learn from each other and build your community.

Establishing a meditation and mindfulness practice can have numerous benefits for your emotional well-being and physical health. Find time to do things just for you, such as creative outlets or personal interests. 

Partner and Family Involvement

You may need to orient your partner or family to the changes that come postpartum. Clearly communicating your needs gives others the opportunity to best support you. It is more than okay to advocate for yourself when needed. Allow others to share the mental and emotional load of caring for a newborn, and avoid doing everything yourself. Remember, you are part of a team, and this requires some give-and-take. 

When to Seek Professional Help

You are not failing at parenthood if you're struggling. Professional help is available if you are experiencing symptoms such as depression, anxiety, and mood swings that are impacting your ability to care for yourself and your child.

Many couples can benefit from external support to navigate the challenges that having a child puts on the relationship. In the next section, we will offer some suggestions if this is the case for you. 

Getting the Right Help

If you believe you could benefit from professional support, talk with your obstetrician or midwife for recommendations. Seek out clinicians who have a speciality in working with postpartum concerns, such as the Perinatal Mental Health Certification (PMH-C). 

Postpartum psychosis is a rare but serious emergency, as are thoughts of suicide or homicide. If the new parent experiences these, emergency medical attention should be sought by calling 911, the crisis hotline at 988, or going to the nearest emergency room. 

Treatment Options

Help is available and effective, and you deserve support during this vulnerable time. Therapy approaches such as cognitive behavioral therapy and interpersonal therapy have been shown to be very effective in treating postpartum depression.

Therapy can be individual to work on one’s personal concerns, couples to address the impact on the relationship, or in a group for additional support. Many people benefit from having an evaluation with a psychiatric clinician who can do an assessment to determine if medications could be helpful and safe.

There are many medications that can be compatible with breastfeeding. Working with your medical provider to have an assessment for hormone level concerns and treatment options can help improve one’s mood. Additionally, more intensive services are available, such as intensive outpatient programs and inpatient programs with parent-baby units. 

Takeaway 

Recovery from postpartum mental health concerns is possible. Accurate diagnosis by a licensed healthcare clinician matters for effective treatment and management of these conditions. 

If you or your loved one is looking for mental healthcare or crisis support and prevention, reach out to us at Willow Health today. We offer same-day or next-day appointments with both a psychotherapist and a psychiatric medication clinician, who can assess your needs and identify a plan for individualized care. 

Sources

Baby Blues and Postpartum Depression: Mood Disorders and Pregnancy | Johns Hopkins Medicine 

Perinatal Depression - National Institute of Mental Health (NIMH) 

Postpartum anxiety | Mental Health America 

Postpartum Assessment of the Correlation between Serum Hormone Levels of Estradiol, Progesterone, Prolactin and ß-HCG and Blood Pressure Measurements in Pre-Eclampsia Patients 

Postpartum Care: An Approach to the Fourth Trimester | AAFP