Postpartum Depression is not just the Baby Blues

*Disclaimer: Remember to always check with your provider before following any of the medical advice discussed below.

Baby blues. A term used in the initial days following of the most beautiful and scary moments a woman can experience in her life. To be frank, this downplays the emotional turmoil approximately 1 in 8 women experience after the birth of a child.

Despite postpartum depression beginning as early as two days following delivery (so no, it’s not just the ‘baby blues’), women are typically not screened for symptoms until their 6 week appointment. So ladies, what does this mean? Does it indicate a much needed overhaul of how the healthcare system monitors and evaluates maternal health in this country? Absolutely. But while we wait on a broken system to be recognized as being broken in the first place, we as individuals need to take charge to prevent or reduce symptoms of a condition that affects not only our mental health, but physical health as well.

 

1. Do not be afraid to ask for help.

After the traumatic birth of my first child, I can personally own up to the fact that I should have followed this essential piece of advice. Despite being surrounded by a loving husband, and a supportive family and friends, I viewed asking for just five minutes to myself as a sign of failure. With the onslaught of social media influencers showing us a thirty second clip out of a twenty-four hour day indicating all they are doing to be considered a ‘super mom,’ it’s easy to believe that doing something without someone helping you is a sign of weakness. But those reels don’t show everything, because how could they? Are they showing the mom crying in the shower after her newborn kept her up from 2 am to 5 am? What about the toddler tantrum that had her asking for her husband to just “give me a second,” as she went to the bathroom alone for the first time all day? Being a parent is no easy task. Anyone who says it is, well, they’re lying or…nope, they’re lying. Remember that every mother has had those days that make you question every decision you’ve made and if those days begin to pile up, it can lead to the beginning or worsening of postpartum depression. Whether asking for help is calling your own mother to come hold the baby so you can close your eyes in a hot shower or it’s speaking to a mental health coach to have unbiased advice on how to pull yourself up by your bootstraps, asking for help is normal. Here are some recommendations to consider if you aren’t sure where to start:

• Prospera Mental Health coaching
• Maternal Mental Health hotline- Call or text 1-833-TLC-MAMA
• Talk to your significant other
• Switch to a midwife who will see you more often than a typically maternal provider
• Call a family member to spend time at the house with you
• Call a friend who may have had a similar experience

2. Focus on the positive

This seems like an obvious piece of advice but finding the positive when you’re in the throws of a depressive state can make this a monumental task. Whether you have someone in your life that mirrors Chris Traeger from Parks and Recreation, finding ways to acknowledge and accept that there are good things that are happening should be something we are doing on our own. Consider the following:

• 5 Minute Journal- Use the app or written journal. This includes daily prompts to focus on at least three things you are grateful for, small accomplishments to aim for during your day, and statements that boost your mood and self-confidence.
• Meditation- I know, this seems as if it would consume a good chunk of your day but there are options such as “Great Meditation” on YouTube that offer 5-10 minute meditative videos to boost your mood, calm your nerves, and focus on being grateful.
• Only follow positive and helpful social media personalities. Unfollow anyone who worsens your mood when you view their posts. Scrolling through a feed filled with mood killing videos does not help anyone and I have found hitting that unfollow button has an instant endorphin rush (probably a sign they were not aiding in my mental health in any way).
• Yoga- Find a yoga teacher in your area who you feel comfortable and lightens your step leaving their class. I personally love Tommie Burch with Studio 4 because I always left her class feeling better than when I entered.

3. Take your supplements and keep up with eating healthy.

Just because that baby is now squirming in your arms and no longer rolling around inside of you does not mean the nutritional and supplemental requirements end.

Vitamin D- As I am writing this as a resident of the Northeast, I can tell you one of the most common vitamin deficiencies I’ve seen in general is Vitamin D deficiency. This has to be one of the most underrated supplements as Vitamin D contributes to many facets of our health. If you haven’t had your levels checked during your pregnancy, make sure you ask your provider to have them drawn. Remember, there is nothing wrong with advocating to have your own lab levels evaluated! When Vitamin D is at normal serum levels, it can improve your overall immunity as well as boost an immune response to an illness, elevate your mood, raise energy levels, and can optimize cellular function and growth. Remember that physical and mental health go hand in hand and this much needed supplement can affect both.

Iron- I know, even the word iron can make some of us gag at the thought of swallowing one of those nasty pills. And yes, as a provider I can call them nasty. Signs that you are experiencing iron deficiency anemia can mimic or worsen signs of postpartum depression. This includes low energy, becoming easily fatigued, shortness of breath, and irritability. As I said above, your physical health can affect your mental health and vice versa, so it isn’t unreasonable to have an iron level checked after you experience a delivery. Here are some ways to boost those levels:

*Please make note if you are breast-feeding that this can be translated through the breast milk. Try to time taking a supplement or any of the foods after breast feeding or pumping to prevent gassiness or constipation for your baby! *

• Iron pills- brands such as MegaFood Blood Builder have limited to no side effects, so ask your provider if this is an appropriate option for you. If not, what I always tell the parents of my pediatric patients is coating your tongue in Hershey’s syrup to help mask the taste.
• Microgels-Beginning studies are now showing that microemulsion gels, such as Healthy Cell, have up to 165% better absorption than a pill and are much easier to taste and digest than a pill.
• Iron-rich foods- red meat, arugula, eggs, seafood, cashews, almonds, spinach, kale, iron-fortified cereals and bread (these are a few of the popular iron-rich food options).

Zinc, Protein, and Collagen- How easy is it to prioritize yourself and stay motivated when you’re in pain? Whether you’ve experienced a natural birth or a c-section, you are going to be in some discomfort (that’s putting it mildly) following birth and if you’ve experienced a traumatic birth, that pain level can be much higher than expected. Zinc, protein, and collagen are the building blocks to heal external and internal wounds and, again, can be lacking in the postpartum period.

• Many of the iron-rich foods listed above are excellent ways to add protein to your diet, especially red meat.
• Protein bars are another way to do so, but make sure to check the ingredient label on the back to make sure that there are at least 10 grams of protein and 5 grams of sugar or less.
• Zinc and collagen can be found as supplements, microgels, or powders such as Vital Proteins.

 

4. Get up and move

Remember what Elle Woods said. “Exercise gives you endorphins. Endorphins make you happy…”

Whether you could call yourself an exercise junkie or just enjoyed getting any type of movement in throughout the week before you had kids, having to hold off or have your movement restricted is a harsh reality to accept. How are you supposed to feel like yourself if you can’t move like yourself? Trying to find ways to get back into the groove of feeling like yourself is not easy.

• Set small goals for yourself. Rather than saying “I’m going to run the New York City Marathon next month,” say, “By the end of next week I will walk up and down my driveway without pain.”
• Utilize appropriate exercise apps and trainers with a focus on postpartum recovery. Consider the Sweat app which provides a planner and specific exercise for women in the postpartum period. Remember to discuss this with your provider
• Get your movement outside, weather permitting.
• Find exercise options that are kid-friendly or offer in-house daycare. 30 Minute Hit in Saratoga Springs is a women-only gym that offers a free kids area and trainers should you need it!

 

5. Grounding

*Do not attempt during the time of year in New York when the wind hurts your face.* However, weather permitting, kick off your socks and place your bare feet on the ground outside. Studies have shown this practice simply known as grounding if done for at least fifteen minutes daily can lower your heart rate and blood pressure, stabilize your mood, improve productivity, and can even reduce or eliminate panic attacks. Even if you question the validity of this practice, or just calling it grounding, think of it this way.

You tell yourself, “Today, I am stepping barefoot outside and taking fifteen minutes to myself while the sun warms my cheeks and a deep inhale of fresh air fills my lungs. This is my self-care for today.”

Although these are only a few suggestions, remember that the first step, no matter how large or small is the hardest. Taking the time to heal and focus on your health is not a selfish move on your part, nor is it easy to add additional bullet points to your growing to-do list. Since having my first child, I have tried to adapt my way of thinking and spoken to myself as I would a provider speaking to a first time mom who is not prioritizing her health: If you are not at your best, how can you be at your best for your child?

Postpartum depression is not a diagnosis that should be taken lightly. Not by you, not your provider, and not those who are close to you. Even if one of these recommendations rings true for you, then I have done my job and you are doing yours. There is still much work to be done to help women suffering from this condition, and my goal is that this post helps you realize that you are not alone, and that you can do this.

About the Author

Victoria McMullen is a Certified Pediatric Nurse Practitioner in Primary Care, Pediatric Mental Health Specialist, and former NICU nurse. She has authored several articles regarding mental health for moms and children in the Times Union, The American Nurse Journal, and the RN Journal. She is currently an Assistant Professor in Nursing at Russell Sage College and will be launching her new telehealth practice McMullen Health Care in January 2026.