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A Guide On Managing Baby Blues

Welcoming a new baby into the family is one of the most joyful but also stressful experiences. Many mothers experience "baby blues" by the second or third day after giving birth, feeling teary, irritable, overly sensitive, moody, have trouble sleeping, reduced concentration, or feel overwhelmed as a result of the high hormonal fluctuations inside her.

These feelings usually go away after one to two weeks, but if this persists, this may lead to an even more serious issue, Postpartum Depression.

Postpartum Depression:

  • Is when you feel helpless, sad, worthless, or alone all the time and cry a lot

  • Is when you don't feel like you're doing a good job as a new mother

  • Is when you don't bond with your baby

  • Is when you can't eat, sleep, or take care of your baby because you're overwhelmed with despair

  • Is when you have panic or anxiety attacks

How to manage “Baby Blues”:

  • Make sleep a priority when dealing with "Baby Blues." Sleep deprivation can amplify emotional reactions and negative feelings. Sleep as much as possible and rest when the baby is sleeping.

  • Consume a well-balanced and nutrient-dense diet rich in protein as well as unsaturated fat found in salmon, tuna, and fatty fish, vitamins, whole-grains, fruits and vegetables, low-fat dairy products, lean meat, and minerals. Drink at least 2 litres of fluid per day, more if you are breastfeeding.

  • Reintroduce exercise gradually. Exercise has been shown in studies to be just as effective in treating depression. There's no need to overdo it: a 30-minute walk every day will suffice. The sun will brighten your day. Yoga-style stretching exercises have been shown to be particularly effective.

  • Research supports the effectiveness of meditation for it makes you feel calm and more energized. It can help you be more aware of what you need and what you feel.

  • Unwind and forget about household chores. Concentrate solely on your baby and yourself. Simple lifestyle changes can make a big difference in your mental and physical health.

  • Make time for yourself to relax and take a break from baby. Pamper yourself by getting a massage or taking a bubble bath.

  • Make adult time to prioritize relationships. It is critical to reach out to friends and family when you are depressed. If you isolate yourself, the situation may worsen. Do not be afraid. Share your feelings with your loved ones, and let them know what you need and how they can help.

  • Communication: Things changed after a baby was born. Maintain open lines of communication with your partner to discuss issues such as household division and childcare responsibilities. Do not let problems between you fester. Make no assumptions about what your partner knows or should know. It is critical to discuss issues.

  • Couple’s time: Make time for your partner and yourself. Try to spend undistracted and focus time on each other, even it is just 15 to 20 minutes. It does not need to be romantic, just time for both of you to reconnect.


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