Lesson 4 - Coping Skills

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Review From Lesson Three

At the end of lesson three, a challenge was issued to learn more about the risks for developing postpartum depression (PPD). Please take a minute to reflect on what you found out about your own personal risk factors. Did you already know about some? Were you surprised by others? 


This lesson will focus on what you can start doing right now to feel better. Every woman is unique so what works for one mother might not work for another. The best thing that you can do is to start trying because you are worth it.


Introduction

There are three areas in which women can receive help for their postpartum depression; self-care, medication, and therapy. Medication and therapy will be discussed in the next lesson, but for this one, we will focus on self-care.


Self Care

According to Wan et al. (2021), the type of food a person eats as well as their BMI have a direct correlation to their depression levels. Eating a large amount of unhealthy food is likely to increase the likelihood of developing PPD. Choosing healthy food over junk food can help decrease the severity of PPD.



Source: Microsoft Image 2021


                                                                     

Sleep is a necessity for optimal cognitive functioning. It is difficult for a mother to take care of herself, let alone a newborn baby when lack of sleep is involved. A study by Okun et al. (2018) has found that after the birth of a baby, women who experience poor sleep quality also show an increase in depressive and anxiety symptoms.

                                                                            

Source: Microsoft Image 2021


Another method for self-care is through the use of Cognitive Behavioral Therapy (CBT). CBT has not been proven to be a good stand-alone treatment method, however, it has been shown to have a positive correlation as a treatment for PPD (Lin et al., 2018).


Self-care includes many aspects of a person’s life. Here are six areas, and some ideas, where a mother could improve her mental health.



(Source: https://www.phawellness.com/2019/02/18/mama-self-care-series-part-1/)


                                        

In the wheel above, there are great ideas on self-care. Self-care does not cure depression, but it does help with meeting the needs of the mom so that she can take care of her baby (Gurman, 2018). Each mother is unique and her postpartum depression will be unique as well. Below, is a short video on other ideas that could help. Every mom needs to find what works for her. If a mother does not know if something is considered self-care, she can ask the following questions (Gurman, 2018):

  • Will this help my long-term mental health?

  • Does this bring balance and peace to my mind and body?

  • What is the need that this activity is meeting?


Research (Powerpoint Presentation)

https://byui.zoom.us/rec/share/00gbPMALgurUxxvT8C6QONv8M4Bl9gkOCRavt-h0K64BMUL2MGU_gs1ayhWbnTvM.3DvLFgA0VnVVhwTe


Activity

What do you do to relax? Please share what works for you in the comment area. We would love to learn about different effective ways to cope with PPD.


Challenge

Take 30 minutes every day this week to do something just for you! Let us know what you did and if you felt a difference in your life.


Source: Microsoft Image 2021

                                                                                                


Additional Resources

  • Click HERE to learn more about CBT and HERE to learn how it can be beneficial for PPD.
  • Seven ways to cope with PPD. 
  • How to cope with PPD during the coronavirus. 
  • Yoga and PPD. 
  • Here is a video on Mindfulness Meditation. What are some of your favorite videos? Please share them in the comments!


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References

Accortt, E. E., Lamb, A., Mirocha, J., & Hobel, C. J. (2018). Vitamin D deficiency and depressive symptoms in pregnancy are associated with adverse perinatal outcomes. Journal of Behavioral Medicine, 41(5), 680–689. https://doi.org/10.1007/s10865-018-9924-9

Gurman, M. (2018, November 23). What is self-care? Part 1 of a 2-part self-care series. Postpartum Support International. https://www.postpartum.net/what-is-self-care-part-1/

Lin, P.-Z., Xue, J.-M., Yang, B., Li, M., & Cao, F.-L. (2018). Effectiveness of self-help psychological interventions for treating and preventing postpartum depression: a meta-analysis. Archives of Women’s Mental Health, 21(5), 491–503. https://doi.org/10.1007/s00737-018-0835-0

Okun, M. L., Mancuso, R. A., Hobel, C. J., Dunkel Schetter, C., & Coussons-Read, M. (2018). Poor sleep quality increases symptoms of depression and anxiety in postpartum women. Journal of Behavioral Medicine, 41(5), 703–710. https://doi.org/10.1007/s10865-018-9950-7

Post, K. (2019). Mama self-care series part 1. https://www.phawellness.com/2019/02/18/mama-self-care-series-part-1/ Retrieved on 2/4/2021.

Wan Mohamed Radzi, C. W. J. B., Salarzadeh Jenatabadi, H., & Samsudin, N. (2021). Postpartum depression symptoms in survey-based research: a structural equation analysis. BMC Public Health, 21(1), 1–12. https://doi.org/10.1186/s12889-020-09999-2



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