Ways to deal with Perinatal Mood and Anxiety Disorders (PMADs)

According to a research, 10-15% new moms suffer from postpartum depression and 30-75% women deal with postpartum blues, globally. These perinatal mood and anxiety disorders (PMADs) are common among women but there’s much more we need to know about them.

PMADs include different types of symptoms that lead to emotional and physical problems in women during pregnancy and the postpartum period. Sudden sadness, loss of pleasure, difficulty in concentrating can be symptoms of mood disorder. Worrying too much about something, panic attacks, irritability, and obsessionality can be early symptoms of anxiety disorder. Regular mood swings are different from these disorder symptoms and they are identifiable if you know the women well.

As parenthood is unexpectedly stressful, postpartum blues can be experienced, especially in the initial days when you aren’t even fully prepared for so much of adjustment. But, there’s a difference between postpartum blues and an anxiety disorder. It’s alarming when the women starts doing something that’s poles apart from her basic nature or when she’s unable to concentrate or complete any of her regular work. If something like this stays for more than 1-2 weeks then it needs attention.

Here are some simple ways to deal with perinatal anxiety:

Hypnobirthing

Hypnobirthing is a method that guides and prepares expecting women for childbirth. Hypnobirthing trainers consider psychological as well as the physical well-being of the mother, her birth partner, and the newborn. The process includes special breathing, relaxation, visualisation and meditative practices to help the women stay positive and feel empowered about her body and childbirth. Staying prepared can take you halfway to success and that’s exactly what hypnobirthing session are for. They prepare you for the beautiful upcoming birthing experience.

Acknowledge and accept

It is human nature to not believe or rather accept the fact that we are overly anxious about this new motherhood phase. But, your very first step to get relief is acknowledge and share these feeling with someone. In no situation are you different or alone if you are experiencing postpartum blues. Moreover, you can and should share the load *your priority should be your physical and mental health*

Journal/diary entry

If you are or have ever been a diary person, go ahead and pen down your feelings. You’ll definitely feel relieved of the guilt and fears motherhood brought you. If needed in future, these entries can help your partner and your doctor to understand your situation better.

Meditation and yoga classes

Though, an obvious one but certainly, a necessary one too. Meditation and yoga can do wonders to one’s physical and mental health. It teaches you how to stay mentally strong and calm at the same time, which is the key for cheerful motherhood days.

Limit your research and read expert books

Every medical and non-medical advice and experience is available over the internet today. It’s you, who needs to judge whether to read about positive experiences or the horrifying negative ones. Rather than reading about any negative experience online, read positive motivational books from experts. This will keep you engaged and make you feel better.

Prioritize self-care

When was the last time you went to the spa or for a manicure? When last did you think of meeting your best friends group? Motherhood cannot and should not stop you from living your life. Prioritize yourself along with the baby and feel the difference. Your baby would love to have a happy mom around, who goes out for some time but comes back smiling, rather than a frustrated unhappy mom who stays with him/her all day long but forgot to smile!

It’s okay to experience mom blues and there are solutions available for it. You are not alone…it’s biological and a lot of mothers feel the same. Establish your support system by sharing these feeling with someone who you think is really close to you and can connect with you emotionally. Certainly, it’s always a good idea to meet a professional consultant and talk about any such anxiety you experience.

Thanks for staying by!

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