Acupuncture for postnatal depression

Acupuncture for postnatal depression stands out as an effective and holistic option to support women during the postnatal period. It offers a range of potential benefits for both physical and emotional well-being.

Acupuncture for postnatal depression can assist in relieving physical discomfort associated with childbirth, such as pain, inflammation, and fatigue. It can also help to balance postpartum hormones, that may be contributing to your feelings of low mood. Acupuncture can also reduce stress and anxiety. Acupuncture for postnatal depression provides a non-invasive and drug-free option for women seeking a holistic approach to postnatal recovery. It promotes overall well-being and aids the restoration of the body’s natural equilibrium.

Find out about Mother Warming, the postpartum Chinese medicine treatment that can reduce the risk of postnatal depression developing.

What is postnatal depression?

If you’re asking this then I assume either you or someone you love is going through a difficult time after having a baby.

Firstly, know that you are not alone, and you are not crazy.

The postpartum period involves profound physical and emotional changes for every mother. It’s often underestimated in its complexity and encompasses physical healing, emotional adjustments, and lifestyle adaptations. It’s a challenging time and lots of parents struggle to adjust.

In the UK, between 10 and 15% of women experience some form of postnatal depression within a year of giving birth. Men also suffer. NHS research has found 1 in 10 men experience postnatal depression.

It can start at any time and there may be an obvious trigger, This might be another stressful event or a health scare, or there may be no obvious cause.

Postnatal depression symptoms

Postnatal depression symptoms are similar to depression that you might experience at any other time. However, they come with the added complexity of guilt and shame around being a good enough parent. You might feel:

• Persistent feelings of sadness or emptiness
• Loss of interest or pleasure in activities once enjoyed
• Changes in sleep patterns, including insomnia or excessive sleep
• Fatigue and low energy levels
• Irritability or mood swings
• Difficulty concentrating or making decisions
• Feelings of worthlessness or guilt
• Changes in appetite, either increased or decreased
• Physical symptoms like headaches or stomach aches without a clear cause
• Withdrawal from family and friends
• Thoughts of self-harm or harming the baby
• Anxiety, restlessness, or a sense of being overwhelmed
• Difficulty bonding with the baby
• Loss of interest in self-care
• Persistent feelings of hopelessness or despair
• Suicidal thoughts (in severe cases)

It’s important to note that experiencing one or more of these symptoms does not automatically indicate postnatal depression. However, if several symptoms persist you may need to seek out help.

What causes postnatal depression?

Postnatal depression is a complex mental health condition with multiple contributing factors:

• Hormonal fluctuations play a significant role. The sudden drop in oestrogen and progesterone levels after childbirth can impact mood regulation
• Sleep deprivation, a common aspect of early parenthood, is another major factor
• A personal or family history of mental health issues or high levels of stress
• A lack of a strong support system can also increase the risk
• Difficulties in adjusting to the demands of parenthood, coupled with societal expectations and cultural influences
• Relationship challenges or unexpected life stressors can further complicate the postpartum experience

Postnatal depression vs the baby blues

It’s hard when you talk about your struggles only to have a well-meaning relative tell you not to worry, it’s probably just a bit of the baby blues. Yes, baby blues are real and incredibly common. Over half of women experience some form of the baby blues. But this is different to postnatal depression. The baby blues usually kicks in around day 3 or 4 post-birth and should have lifted by day 10. If your feelings of depression last longer than 2 weeks, then you may be experiencing some form of postnatal depression.

Support for postnatal depression

Creating a supportive environment that encourages open communication, both with yourself and with loved ones, plays a crucial role at this time. You need understanding and compassion. Seeking professional support when needed is also vital. The type of help you need will depend on the severity of your symptoms but starting the conversation with someone who you feel comfortable with is the first step.

It’s never too late to ask for help and it doesn’t mean that you’re not a good mother. You might approach:

• Healthcare professionals including your GP, your midwife or health visitor
• Lactation consultants who can provide specialised assistance for breastfeeding if this is something you’re struggling with
• Family and friends who can help with emotional and practical help
• People in your antenatal or baby group
• Mental health professionals, such as a counsellor or therapist
• Alternative therapists like an acupuncturist who can help your body to heal and bring the mind back into balance in a non-invasive and supportive way

Postnatal self-care

Taking steps to help yourself is an invaluable tool in fostering resilience and maintaining a positive mental outlook throughout the postnatal period. This stuff doesn’t always come easily. Especially when you are feeling low, you’re exhausted and you have zero time to yourself. Just remember that even just the smallest of things can make a big difference.

Set realistic expectations

Establishing realistic expectations involves understanding that the first few months may be demanding. You will experience irregular sleep patterns, changes in routine, and a steep learning curve in caring for a newborn. Accepting that the house may not be perfectly organised, and self-care routines may need to adapt, fosters a more forgiving and compassionate mindset. Flexibility is a valuable asset.

Eat as well as you can

You may be struggling with your appetite during this time. Obviously a balanced and nourishing postnatal diet is essential for aiding recovery from childbirth and sustaining energy levels required for the demands of new motherhood. Whilst you know what you should be doing, you may not want or be able to do it.

So make it as easy as possible. Get your partner to make you a packed lunch and leave it somewhere easy to access. Leave bottles of water and healthy snacks in all the places where you end up with a sleeping baby on your lap. And try to keep an eating routine. Even if you’re not hungry eat a small something at breakfast, lunch and dinner will remind your digestive system of what it is supposed to be doing.

Sleep and rest

New mothers are encouraged to embrace the concept of ‘sleep when the baby sleeps’, but what if your baby only naps for 20 minutes at a time? Or not at all? Or only when feeding? How about the persistent feeling of being ‘tired but wired’? You’re exhausted but can’t even close your eyes let alone fall asleep.

Yes, postpartum sleep and rest are invaluable components of your recovery but one sure fire obstacle to falling asleep is worrying that you aren’t getting enough.

Start by acknowledging that the pursuit of a perfect sleep schedule may be unrealistic for you (and your baby!) right now. You are going to be tired. Sleep whenever you can and drop any unnecessary tasks that will sap your energy. Sit quietly, practise some calming breathing exercises. Get your partner or someone in the family to watch the baby so you can properly switch off.

Exercise

‘Exercise is good for my mental health’. Have you ever heard that one? What do you think about it? It’s not wrong. But it often gets used in the wrong way.

You don’t need to be hitting the gym, running for miles or lifting weights. You’re low on resources and time right now. It’s likely that over-doing it will actually harm rather than help your mental health.

What you do need, is to move your body in a gentle and restorative way. The best option? Walking is your best friend right now. It’s soothing for the nervous system and your baby (and will help them to sleep). It will also help your mental and physical health. Get into nature, wear your baby in a sling if you can, and put one foot in front of the other.

Only once you’re ready should you gradually reintroduce more strenuous exercise. When that time comes, listen to your body and progress at a comfortable pace. You may want to consult with a healthcare professional or a postnatal fitness expert who can design a tailored exercise routine that aligns with your individual needs.

Postpartum Body image

Many women are fearful of how our bodies will change during pregnancy. Social media creates huge pressure to ‘snap back’ to a pre-pregnancy body within weeks of birth. This pressure can sometimes contribute to low feelings of self-worth.

Embracing a realistic and compassionate perspective is essential as new mothers navigate shifts in body shape and weight. It’s crucial to recognise that every woman’s postpartum experience is unique, and comparisons to societal standards are often unrealistic. Cultivating self-acceptance involves acknowledging and celebrating the incredible feat of bringing new life into the world, understanding that these changes are a testament to the body’s strength and resilience. Engaging in positive self-talk, focusing on self-care, and surrounding yourself with a supportive community that emphasises the beauty of postpartum bodies contribute to a healthy mindset. Ultimately, fostering self-acceptance is a journey, and each woman deserves the time and space to appreciate the beauty of her evolving self, honouring the strength and grace inherent in the postpartum body.

Postnatal depression in men

Postnatal depression is not exclusive to women; men can also experience this mental health condition after the birth of a child. Often overlooked, postnatal depression in men may manifest differently but is equally impactful. New fathers may grapple with feelings of inadequacy, heightened stress, or the pressure to meet societal expectations. Symptoms can include irritability, changes in mood, withdrawal from family and social activities, and difficulties bonding with the newborn. The challenges of adjusting to fatherhood, coupled with sleep deprivation and lifestyle changes, contribute to the risk of postnatal depression in men. Recognising and addressing these symptoms is crucial, emphasising the importance of open communication, seeking support from healthcare professionals, and fostering an environment that encourages emotional expression for both partners.

What next?

I hope this information is helpful to and you feel able to take steps towards your recovery. You’re not broken and you’re not a bad parent. You may just need some extra support.

To find out more about acupuncture for postnatal depression then why not book in for a free 15-minute telephone consultation.