Breaking the Stigma: Mental Health in Pregnancy and Postpartum

As a clinical psychologist with over 15 years of experience working with perinatal clients, I’ve had the privilege of supporting countless women through pregnancy and the postpartum period. And if there’s one thing I want to say loud and clear, it’s this: Mental health struggles during pregnancy and postpartum are far more common than people think—and they’re nothing to be ashamed of.

We often hear about the joys of pregnancy, but rarely about the emotional roller coaster that many women experience during and after their pregnancy. The reality is, mental health during this time can be fragile. And that’s okay. What’s not okay is suffering in silence.

The Reality of Perinatal Mental Health Struggles

One of the most important things to understand is that mental health issues in pregnancy and postpartum are common. We’re talking 1 in 7 women experiencing postpartum depression (PPD), and many more dealing with anxiety, OCD, or other mood disorders. That’s millions of women every year—your neighbor, your best friend, your co-worker. This isn't just a rare occurrence or a fluke; it’s a reality.

Now, I know what you might be thinking: “But isn’t feeling emotional after childbirth just part of the whole package?” Yes and no. There’s the “baby blues,” which are incredibly common and typically show up within the first two weeks after delivery. They might make you cry during a diaper commercial, but they usually fade on their own without treatment.

On the other hand, postpartum depression and anxiety are more intense, last longer, and often require some form of intervention—whether that’s therapy, medication, or a combination of both.

Baby Blues vs. Postpartum Depression: What’s the Difference?

Here’s a quick comparison to clear things up:

• Baby Blues: About 80% of new moms experience this temporary emotional dip. It’s characterized by mood swings, tearfulness, irritability, and feelings of being overwhelmed. It typically starts 2-3 days after birth and lasts up to two weeks.
• Postpartum Depression: This goes beyond the baby blues and may show up anywhere in the first year postpartum. Symptoms can include deep sadness, lack of interest in the baby, feelings of hopelessness, excessive worry, and in severe cases, thoughts of self-harm or harm to the baby. Postpartum depression is more persistent and interferes with your ability to function.
• Postpartum Anxiety: Many people don't realize how common postpartum anxiety is. It can manifest as constant worry, racing thoughts, physical symptoms like a racing heart, or compulsive behaviors (e.g., constantly checking on the baby). Anxiety can be just as debilitating as depression, yet is often overlooked.

The Importance of Talk Therapy and Medication Management

Talk therapy is one of the best ways to process and manage these feelings. Whether you’ve got a trusted therapist or are thinking about starting therapy, it's a space to unpack those difficult emotions without fear of judgment. And yes, sometimes therapy works best when combined with medication. There’s no shame in that. In fact, many women find that a low dose of antidepressants or anti-anxiety medication makes a world of difference when used under the guidance of their healthcare provider. Medication isn't the enemy here—untreated mental health issues are.

Key Indicators of Postpartum Depression and Anxiety

If you or someone you know is experiencing the following symptoms, it’s important to reach out to a healthcare provider:

• Feeling sad or hopeless most of the time
• Crying more than usual or for no apparent reason
• Excessive worry, anxiety, or panic attacks
• Difficulty bonding with your baby
• Extreme fatigue but trouble sleeping even when the baby sleeps
• Irritability or anger that seems out of proportion
• Thoughts of harming yourself or your baby

If any of these sound familiar, it’s time to have a conversation with your OB/GYN, primary care provider, or a mental health professional. Early intervention can make a significant difference—you don’t have to go through this alone.

How to Cope with Postpartum Mood Disorders

While professional support is key, there are also practical steps you can take to help manage postpartum mood disorders:

1. Create a Support Network: Don’t be afraid to ask for help. Whether it’s a friend, family member, or partner, having someone to lean on can make a huge difference. Even just venting about the day’s challenges can be therapeutic.
2. Prioritize Sleep (Seriously): Easier said than done with a newborn, but sleep deprivation can make everything feel worse. Try to rest when you can, even if it means asking someone else to help with the baby.
3. Practice Mindful Breathing: In moments of anxiety or overwhelm, take a few minutes to do deep, mindful breathing. Focus on taking slow, deep breaths to calm your nervous system. This small step can help reduce feelings of panic.
4. Set Realistic Expectations: You don’t have to be a supermom. It’s okay to leave the dishes for tomorrow or skip vacuuming. Focus on small wins—like getting through the day in one piece. That’s a victory!
5. Get Outside: Fresh air and a change of scenery can work wonders on your mental state. Even a short walk around the block can boost your mood and give you a much-needed break from the monotony of being indoors.

Reach Out and Speak Up

The most important takeaway here? Don’t wait to get help. There’s no medal for toughing it out alone. Whether you reach out to your OB/GYN, primary care physician, or book an appointment with a licensed therapist, the sooner you start addressing your feelings, the sooner you’ll start to feel like yourself again.

Mental health in pregnancy and postpartum isn’t a reflection of your worth as a mother. It’s part of the journey—and reaching out for help is one of the bravest steps you can take for both yourself and your baby.

Resources:

• Postpartum Support International (PSI)
• National Suicide Prevention Lifeline: 1-800-273-8255

Let’s normalize the conversation around perinatal mental health. Your mental wellness matters, and there’s always support waiting for you when you’re ready.