I hated it. I still hate it. Self-care. What does that really mean? Self-care in motherhood is like everyone looking good in a family picture–unattainable. Thank god for photoshop, AI and filters which make these goals at least reachable.
Becoming a mom is one of life’s most beautiful transitions — but it’s also one of the most challenging. While the joy and love you feel for your newborn are immeasurable, the demands of caring for a tiny human can leave you physically and mentally drained. It’s easy to forget about your own needs when you’re constantly putting your baby’s first. But here’s the truth: caring for your mental health is not only vital for you, but for your baby’s well-being too. When you’re feeling your best, you’re able to show up as the best version of yourself for YOU and your family.
Balancing mental health and motherhood doesn’t have to be an impossible task. Here are some practical self-care tips to help new moms manage their well-being while adjusting to this life-changing role.
1. Don’t Be Afraid to Ask for Help
This is actually the most challenging for new moms. We have been told over, over again to do it all in the same breath, it takes a village. This dichotomy leaves us helpless. Asking for help doesn’t make you weak or less capable, it makes you human, and more importantly, a mother. Ask yourself, if your friend, child, partner was struggling, wouldn’t you help? So what is the difference in helping your best friend,YOU.
Here is a practical way to ask for help. In the fridge or an area where it’s visible, make a list of daily chores. For example, taking the trash out every week, walking the dog, picking up groceries or mail, mom needs a nap, mom needs to shower, mom needs to brush her teeth, mom needs food— it’s okay to lean on others.
Remember, it takes a village to raise a child, and you deserve support. By accepting help, you’re giving yourself the space to recharge, and ultimately, you’ll be better.
2. Make Time for Small Acts
When you’re a new mom, it can feel like there’s no time left for yourself. But even small moments for yourself can have a big impact on your mental health. It doesn’t have to be a luxurious spa day or an hour-long workout. Even something as simple as enjoying a cup of coffee in silence, taking a walk around the block, or sitting down to read a chapter of a book can give you the mental reset you need.
These small acts allow you to recharge, even if it’s just for a few minutes, and help you stay balanced during the busiest days.
3. Prioritize Sleep (When Possible)
Sleep deprivation is one of the biggest challenges new moms face. It’s incredibly hard to function at your best when you’re running on little to no sleep. Although it’s easier said than done, try to find opportunities to sleep when your baby sleeps. If you are nursing, please understand the circadian rhythm of prolactin in helping you sleep. Here is the link. Coordinate shifts with your partner or a family member so you can get some uninterrupted rest.
If sleep is hard to come by, try relaxation techniques like deep breathing or a warm bath to help you wind down. And remember, it’s okay to let things go a little if that means getting the rest you need. Too much sleep and the inability to actually sleep is the first sign of postpartum mental health discordance. Please reach out to your healthcare provider or us.
4. Connect with Other Moms
Isolation is a common experience for new moms, especially if you’re at home a lot with your baby. Staying connected to other moms — whether in person or virtually — can provide a much-needed emotional boost. Sharing experiences, tips, and stories with others who are in the same boat can make you feel less alone.
Join a local moms’ group, connect with other new parents online, or reach out to old friends who have children. Just talking to someone who understands what you’re going through can be incredibly comforting.
5. Practice Mindfulness and Stress-Relief Techniques
Motherhood comes with an emotional rollercoaster. Some days, you’ll feel on top of the world, and other days, you’ll feel completely drained. In those tough moments, practicing mindfulness or deep breathing exercises can help calm your nerves and manage stress.
Taking even five minutes to close your eyes, focus on your breath, and center yourself can help reduce anxiety. Mindfulness allows you to stay grounded in the present moment, which can prevent you from getting overwhelmed by everything you have to do.
6. Don’t Expect Perfection
It’s easy to fall into the trap of thinking you need to be a “perfect” mom — that you should handle everything flawlessly, from your baby’s feeding schedule to your household duties. But perfection is an illusion, and trying to achieve it will only set you up for frustration and burnout.
It’s important to accept that you won’t always have it all together, and that’s okay! Lower your expectations a little and give yourself grace. Remember, motherhood is a journey, not a race. You’re doing your best, and that’s enough.
7. Seek Professional Help if Needed
It’s normal to feel overwhelmed, but if you’re struggling with persistent feelings of sadness, anxiety, or hopelessness, it’s important to reach out to a professional. Postpartum depression and anxiety are common but treatable conditions, and you don’t have to go through it alone.
Speaking to a therapist or counselor can help you work through the emotions that come with new motherhood. If you feel like you’re not yourself, it’s okay to seek help. Your mental health is just as important as your baby’s physical health.
Final Thoughts
Balancing mental health and motherhood can be challenging, but it’s not impossible. By prioritizing self-care, leaning on your support system, and accepting that things won’t always be perfect, you can find a balance that works for you and your family.
Remember, you are not alone in this. Every mom has her tough days, and every mom needs a little help sometimes. So take care of yourself — because when you feel good, your whole family benefits.
Have you found any strategies that have helped you during your journey as a new mom? Share your thoughts in the comments below! We’re all in this together.
Too much sleep and/or the inability to actually sleep is the first sign of postpartum mental health discordance. Keep an eye out for signs such as persistent sadness, extreme irritability, feelings of hopelessness, or a lack of interest in things she once enjoyed. If you notice any of these signs, gently encourage her to speak with a healthcare professional. Offer to help with appointments or seek help together. PPD is treatable, and your support can be the first step in getting the help she needs.
Postpartum depression (PPD) is a common condition affecting many new mothers, and while therapy and medication are typically the first line of treatment, some women seek complementary approaches, such as nutritional supplements, to help manage their symptoms. Certain vitamins, minerals, and other supplements have shown potential in improving mood and reducing the symptoms of postpartum depression. However, it’s important to consult a healthcare provider before beginning any new supplement regimen, especially when managing a condition like PPD.
Here are some supplements that may help with postpartum depression: If I had to be on top of one, I would choose vitamin D–especially if you are breastfeeding. Breastfeed babies need additional vitamin D in 400 IU. Postpartum mothers need a baseline of 2000 IU of vitamin D. If a breastfeeding mother, increase your vitamin D to a range of 6400-8000 IU to ensure you and your baby are getting the adequate amount of Vitamin D. (Note, if you do increase to 6400-8000 IU range, you DON’T have to supplement your baby with any additional vitamin D.
1. Omega-3 Fatty Acids (DHA and EPA)
What They Do: Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential fats that play a crucial role in brain function and mood regulation. Research has shown that low levels of omega-3 fatty acids are linked to an increased risk of depression, including postpartum depression.
Evidence:
A study published in Psychiatry Research (2016) found that omega-3 supplementation helped reduce symptoms of depression in postpartum women.
Omega-3s are thought to have anti-inflammatory properties and may influence serotonin pathways in the brain, which are important for mood regulation.
How to Take: Omega-3 supplements are typically available in fish oil or algae oil forms. A common recommendation is to take 1000-2000 mg of combined EPA and DHA per day, but this may vary based on individual needs.
2. Vitamin D
What It Does: Vitamin D is essential for overall health, and its role in mental health has gained increasing attention in recent years. Research suggests that low levels of vitamin D are associated with depression, including postpartum depression.
Evidence:
Studies have shown that vitamin D deficiency is common in women with postpartum depression, and supplementation may help improve mood.
A 2018 study published in The Journal of Clinical Endocrinology and Metabolism found that postpartum women with lower vitamin D levels were more likely to experience depression. Supplementing with vitamin D may help reduce depressive symptoms.
How to Take: The recommended daily intake of vitamin D varies based on age, location, and individual needs, but a typical dose ranges from 1000 to 2000 IU per day. It’s best to get a blood test to check vitamin D levels before supplementation to ensure the correct dosage.
3. Folate (Vitamin B9)
What It Does: Folate is a B vitamin that is crucial for brain health and the synthesis of neurotransmitters like serotonin. Deficiency in folate has been linked to depression, and supplementation can potentially improve mood.
Evidence:
A study published in Psychiatry Research (2014) found that women with postpartum depression had lower folate levels. Folate supplementation has been shown to improve mood and may be beneficial for those experiencing depressive symptoms.
Folate is also commonly recommended for pregnant women due to its role in fetal development, and some studies suggest that adequate folate intake may help prevent postpartum depression.
How to Take: Folate is available in both food sources (such as leafy greens, legumes, and citrus fruits) and supplements. A typical supplement dose for mood support ranges from 400 to 800 mcg daily.
4. Vitamin B12
What It Does: Vitamin B12 plays a key role in brain function, mood regulation, and the production of serotonin. B12 deficiency can contribute to symptoms of depression and fatigue.
Evidence:
Low levels of B12 have been linked to depressive symptoms, and supplementation may help alleviate these symptoms.
Some studies have suggested that B12 deficiency may be more common in individuals with postpartum depression, especially in those who are vegan or have poor dietary intake.
How to Take: Vitamin B12 is typically available in oral supplements, including tablets, lozenges, and sprays. A common recommendation is 1000 mcg per day, although the dosage can vary depending on individual needs and test results.
5. Magnesium
What It Does: Magnesium is a mineral that plays an important role in over 300 biochemical reactions in the body, including those involved in mood regulation and stress response. Magnesium deficiency has been linked to symptoms of depression and anxiety.
Evidence:
Studies have shown that magnesium supplementation can help reduce symptoms of anxiety and depression, including postpartum depression.
Magnesium may help regulate neurotransmitter activity, improve sleep, and reduce feelings of stress and irritability.
How to Take: Magnesium supplements are available in various forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. The typical recommended dose for adults is between 200 and 400 mg per day.
6. Probiotics
What They Do: Probiotics are beneficial bacteria that support gut health. Research suggests that the gut-brain axis (the communication between the gut and brain) plays a role in mental health, and an imbalance in gut bacteria may contribute to symptoms of depression.
Evidence:
A review published in Psychiatry Research (2019) found that probiotics might help improve mood and reduce symptoms of depression, including postpartum depression, due to their ability to influence inflammation and neurotransmitter activity.
The gut microbiome has a direct effect on the regulation of serotonin, a key neurotransmitter involved in mood.
How to Take: Probiotics can be taken in supplement form or through fermented foods like yogurt, kefir, sauerkraut, and kimchi. A typical supplement dose may range from 1 to 10 billion CFUs (colony-forming units) per day.
7. Zinc
What It Does: Zinc is an essential mineral that plays a role in neurotransmitter function and the regulation of brain processes related to mood. Low zinc levels have been linked to depression, and supplementation may help alleviate symptoms of postpartum depression.
Evidence:
A study published in The Journal of Affective Disorders (2017) found that women with lower zinc levels were more likely to experience depressive symptoms postpartum. Supplementing with zinc may help improve mood and alleviate PPD symptoms.
Zinc also plays a role in immune function and wound healing, which is important during the postpartum period.
How to Take: Zinc supplements are available in various forms, such as zinc gluconate and zinc citrate. A typical dose ranges from 15 to 30 mg per day, but high doses should be avoided unless directed by a healthcare provider, as excessive zinc can lead to side effects.
Final Thoughts
While supplements may offer potential benefits for managing postpartum depression, they should not replace professional medical treatment. If you or someone you know is experiencing postpartum depression, it’s important to seek advice from a healthcare provider who can provide a comprehensive treatment plan. A combination of therapy, support, and possibly medication may be necessary for managing PPD effectively.
Before starting any supplements, it’s essential to consult with a healthcare provider to ensure safety and appropriate dosing. With the right care and support, postpartum depression is manageable, and recovery is possible.
Have you tried any of these supplements to help with postpartum depression? Share your experiences in the comments below!
