5 Summer Tips for Mothers with Postpartum Depression
Summer can be a challenging time for mothers dealing with postpartum depression (PPD). Here are five tips to help you (or your patients!) navigate the season with more ease and enjoyment:
(1) Embrace the Outdoors: Fresh air and sunlight can boost your mood. Did you know there’s a biological reason for this? Sunlight hitting your skin triggers a cascade of biological reactions that lead to vitamin D production, which is critical to brain and bone health. Try to spend some time outside each day. I know this can be really hard, especially after just having a baby. But even 10 minutes sitting outside can improve your mood. I encourage my patients to incorporate mindfulness and grounding techniques to be fully present - shut your eyes, feel the sun and wind on your skin, notice the smells around you, and be curious about what you hear. You’d be surprised how quickly you can do this exercise. Try it the next time you walk outside to get the mail and see how it feels!
(2) Stay Hydrated: Early postpartum women sweat a lot after delivery due to the fluid shifts of pregnancy and postpartum, so your risk for dehydration in the summer is higher than usual. Dehydration can worsen fatigue and mood swings. Make sure to drink plenty of water, especially on hot days. This is especially important if you are nursing. I encourage all of my patients to drink their body weight in ounces of water every day. There are lots of cute water bottles and electrolyte replacement options on the market these days! Juices and smoothies full of fruits, vegetables, fiber, and protein are another way to stay hydrated this summer.
(3) Prioritize Self-Care: Make time for yourself, even if it’s just a few minutes each day. Taking a relaxing bath or engaging in your favorite hobby is great. But if you don’t have that much time, that’s okay! Lots of women feel like they don’t have time for anything beyond infant care in the early postpartum weeks and months. That’s usually true because taking care of a newborn can be chaotic and all consuming! However, most women can find 5-10 minutes for themselves (even if split up into smaller chunks throughout the day). It’s amazing what a 10 minute shower with your favorite body wash can do! I urge all of my patients to strive to shower, brush their teeth, put on new (comfy!) clothes, and use their favorite lotions (and SPF!) before getting some early morning sunlight exposure to start the day off feeling clean and refreshed. It’s really important to continue addressing your needs while you adjust to meeting the needs of your baby and family. You still matter!
(4) Plan Low-Stress Activities: Avoid over-scheduling and focus on simple, low-stress activities that you and your baby can enjoy together, like reading a book or a gentle stroll. A lot of early postpartum time is spent feeding the baby, so try to pair that with something you enjoy like binge watching your new favorite series or getting into a new book. It’s totally okay (and encouraged!) to lean into this period of your life and dial down the drive for “productivity.” Find a cozy spot, bring a basket of the essentials for you and baby (water, healthy snacks, phone, charger, nipple cream, burp cloths, diapers, a book, TV remote, etc), and try to enjoy this more sedentary time with your newborn. Rolling carts like this can be super helpful because you can organize everything you might need and easily roll your supplies from room to room. You can find these at Walmart, Target, Michaels, Ikea, Amazon, basically everywhere! (PS these carts are also fantastic for organizing your child’s art supplies and toys once they’re a little older!)
(5) Reach Out for Support: Don’t hesitate to lean on your support system. Arrange regular check-ins with family and friends, and consider joining a local support group for mothers with PPD. Remember, it's okay to seek help and take things one day at a time. If you live in Connecticut and need additional support, don’t hesitate to reach out to my practice. I’m here to help you through this journey. Read more about me, the services I offer, and request a new patient appointment online by visiting my website here
