There are so many things to worry about during pregnancy — what cheese you can eat, what stroller to invest in, whether to try for a natural birth sans the epidural — that many women tend to forget about themselves. Well, in a way, the birth really is all about you.
Taking care of yourself (and your emotional well-being) is key. There are even some simple things you can do during pregnancy to reduce your risk of developing postpartum depression. Dr. Lucy Puryear, author of Understanding Your Moods When You’re Expecting: Emotions, Mental Health, and Happiness — Before, During, and After Pregnancy, offers tips for alleviating stress and focusing on self-care:
- At about 35 weeks, develop a postpartum plan.
- Schedule time to sleep. In Dr. Puryear’s experience, one of the biggest risk factors for triggering PPD, or exacerbating it, is sleep deprivation. Have someone watch Junior so you can take an afternoon siesta. Get Dad to handle some of the night feedings.
- Figure out how to delegate household chores, food shopping and meal prep. You can hire help or recruit Aunt Hilda.
- Space visitors out over six weeks. You don’t want everyone there the first week you’re home from the hospital.
- Work out existing conflicts with your spouse. Share your expectations with each other about work, the new division of household labor, the amount of time DH will take off, and sexual issues that may arise during or after pregnancy.
- Engage a therapist. This can be especially helpful for women who have a history of physical or sexual abuse.
- Consider asking your healthcare provider about anti-depressants.
- Eat plenty of omega-3 fatty acids, which can be found in pharmaceutical grade fish oil (available at Whole Foods). Data indicates that omega-3 fatty acids may alleviate symptoms of depression.