Postpartum Depression: Healing With Community Care

Welcoming a new life into the world is a miraculous experience, filled with joy, hope, excitement, and endless possibilities. But for some parents, this transformative time also comes with an overwhelming emotional struggle known as postpartum depression (PPD).

Babies need a lot of care and attention, and parents need a lot of support to be able to meet their baby's needs. In this post, we look at postpartum depression, its causes and symptoms, and how to support those affected, especially through community care.

What is postpartum depression?

Postpartum depression, also known as postnatal depression, is a mood disorder that affects mothers in the weeks or months after childbirth.

Research suggests postpartum depression can affect the non-birthing parent as well.

Postpartum depression is different from the baby blues, which are passing feelings of sadness, overwhelm, or irritability that usually resolve within a couple of weeks. Postpartum depression involves more intense and persistent feelings of sadness, anxiety, and hopelessness.

Causes and risk factors

While the exact causes of postpartum depression are not fully understood, it is likely a complex interplay of physical, emotional, and hormonal factors.

Some common risk factors include:

Hormonal changes: The dramatic drop in estrogen and progesterone after childbirth can contribute to mood swings and depression.

History of depression: A personal or family history of depression or other mental health concerns, before or during pregnancy.

Lack of social support: Isolation and limited support can deepen loneliness and make it harder to adjust to caring for a newborn.

Sleep deprivation: The demands of caring for a baby often disrupt sleep, which can affect mood and emotional well-being.

Stressful life events: Financial difficulties or unexpected challenges during pregnancy or after childbirth can contribute to postpartum depression.

Relationship problems: A difficult relationship with your partner, including verbal or physical abuse or psychological trauma.

Even without any of these risk factors, you can still experience postpartum depression. Having a baby is a life-changing transition that can be exhausting and stressful.

Lowering the risk of postpartum depression

Preventing postpartum depression is complex, because it involves biological, psychological, and social factors.

While it's not always possible to prevent PPD, there are several ways to support your emotional well-being and potentially lower the risk or lessen its impact:

Pregnancy, birth, and infant classes: Join classes on your own or with your partner or family, and meet other expectant parents to expand your community and build friendships. Alberta Health Services offers free resources online through Healthy Parents, Healthy Children.

Build a support system: Build a strong network of family, friends, and healthcare professionals before and after your baby arrives. Having people you can rely on for emotional support, childcare, and help around the house can make a big difference. Friends dropping off meals can be a huge support!

Talk with your partner, family, or friends: Share your feelings, fears, and expectations about parenthood. Talking about potential challenges can strengthen your relationships and reduce stress. Look for people who share positive stories about parenting while also being honest about the struggles.

Prioritize self-care during pregnancy: Caring for your physical and emotional well-being during pregnancy can have a positive impact on your postpartum experience. This can be very hard to do, so having your support system help you prioritize self-care can be a game changer! Try regular movement, nourishing food, and activities that bring you joy and relaxation.

Plan for the postpartum period: Plan for postpartum care, including health appointments, emotional wellness, and self-care. Learning about the physical and emotional changes after birth can help you feel more prepared for feelings of sadness, anxiety, or overwhelm.

Talk to a family doctor or therapist: If you have a history of mental health concerns or are at higher risk for PPD, consider reaching out for support during pregnancy or after birth, even before any signs develop. Therapy can offer a space to explore your feelings, develop coping strategies, and build resilience.

Address relationship issues: If you can, work on personal or relationship issues before your baby arrives. Professional help can support you with unresolved conflicts, unhealthy relationship patterns, or past traumas that could make it harder to regulate with a newborn or increase the risk of postpartum depression.

Recognizing the signs of postpartum depression

PPD shows up in different ways, and symptoms can vary from person to person.

It can be hard for someone who is struggling to recognize that they are experiencing PPD. Helping yourself and your support system learn the signs can help you notice PPD sooner and get support. Reach out for help if you or someone you know is experiencing:

• Persistent sadness, irritability, or a sense of emptiness after childbirth
• Loss of interest or pleasure in activities you used to enjoy
• Fatigue, exhaustion, or difficulty sleeping, even when you have the chance
• Feelings of worthlessness, shame, guilt, or harsh self-criticism
• Changes in appetite or weight
• Difficulty concentrating, making decisions, or remembering things
• Anxiety, restlessness, or intense worry
• Feeling irritated with your partner, baby, or other family members
• Feeling overly anxious that something bad will happen to your baby
• Feeling like a bad parent, or like you can't look after your child
• Difficulty bonding with your baby, or feeling no enjoyment in becoming a parent

Thoughts of self-harm or suicide can also be a symptom of PPD. If you or someone you know is having these thoughts, please get help right away. You can call or text 988 any time. If you have thoughts of harming your baby, feel confused, or see or hear things others don't, call 911 or go to your nearest emergency department. These can be signs of a serious but treatable condition that needs urgent care.

Support and treatment for postpartum depression

Postpartum depression is treatable, and reaching out for support matters for your recovery and for the well-being of you and your baby.

If you think you may have PPD, you can reach out to your healthcare provider, or to a friend or family member who can help you find support. Common treatment options include:

Professional care: Talking with your nurse, midwife, or family doctor can help normalize what you're going through and connect you with resources and tools. In some cases, medication may be prescribed. If you're breastfeeding, your healthcare provider can help you consider any impact.

Therapy: Therapy can be highly effective in easing PPD symptoms, addressing underlying issues, finding supportive resources, building self- and co-regulation, tuning in to your body and emotions, bonding with your baby, and improving your overall well-being.

Support groups: Connecting with other parents, including those who have experienced postpartum depression, can provide valuable emotional support and reduce isolation.

Community care: The involvement of a whole community around new parents is an essential part of both preventing and healing PPD. Community care might include meal trains, cleaning, childcare, transportation, playgroups, and emotional support.

Self-care: Self-care supports recovery. This includes prioritizing rest, doing things that help you relax, caring for your health, and managing stress through mindfulness, meditation, or relaxation exercises.

Why community care matters

It really does take a village to raise a baby, and your community is part of your village.

Communities can play a vital role in supporting families and babies by offering practical help and creating a nurturing, safe environment for parents and their children.

The care and attention infants need can be overwhelming for one person, especially in the early stages of parenthood. A strong community shares the responsibility of caregiving, so parents have the support they need to meet their baby's needs.

Community care offers emotional support, understanding, and encouragement, creating a space where caregivers can share their joys, challenges, and concerns. Practical help, like household chores, meals, or babysitting, gives parents much-needed rest and time to focus on their own well-being.

By embracing community care, we create a network that uplifts parents, strengthens families, and nurtures both babies and their caregivers.

Ways communities can care for new parents

Meal trains: Organize a meal train in your community or friend group, where people sign up to bring prepared meals. This can be especially helpful in the early postpartum period when cooking is hard.

Household chores and cleaning: Offer to help with cleaning, laundry, or grocery shopping, even curbside pickup. Taking care of these tasks lightens the load, so parents can focus on rest and bonding with their baby.

Childcare support: Offer to watch the baby or other children in the family. This gives parents time to rest, attend appointments, bond with the baby, or spend one-on-one time with older children.

Emotional support: Offer a listening ear, understanding, and empathy. Simply checking in regularly and showing real care can make a big difference.

Playgroups and parent support groups: Create opportunities for parents to connect with each other through playgroups or support groups, where they can share experiences, ask for advice, and build relationships with others going through the same thing.

Transportation: Offer rides to healthcare appointments, therapy sessions, or support groups. Lack of transportation can be a real barrier to getting care.

Flexibility and understanding: Build a community culture of patience and flexibility toward new parents. Their schedules and routines may be unpredictable, so be understanding when plans change or when they need extra time.

Education and awareness: Help your community learn about postpartum mental health. When people understand the challenges new parents face, they can be more responsive and proactive in offering care.

Partner with local organizations: Work with family resource centres, community centres, or faith communities to offer more resources and support for new parents.

Self-care strategies for parents

Along with community and professional support, self-care can help with recovery from postpartum depression. Part of self-care is allowing yourself to accept that support.

Prioritize rest and sleep: I know, I know. This can be very hard to prioritize. Whenever possible, try to nap or rest when your baby sleeps.

Reach out for support: It really does take a village, so lean on the people in yours. Share your feelings and experiences with loved ones, and let them help.

Make time for yourself: Even if it's only moments, make some time. Do something that brings you calm, like reading a book, watching a show, taking a bath, or sitting outside in the sunshine.

Care for your health: Eating nourishing meals, moving your body, keeping up with hygiene, and avoiding too much alcohol or caffeine can support your overall well-being.

Practice mindfulness and stress reduction: Yoga, meditation, deep breathing, or journaling can help with overwhelm. Setting aside time can feel daunting, but even doing a yoga pose beside your baby during tummy time can help.

Spend time in your happy places: Visit parks, malls, coffee shops, libraries, or wherever you feel happy and relaxed, and enjoy that time with your new baby.

Parenting in caring communities

Postpartum depression is a challenging experience that affects parents around the world. By understanding the causes, recognizing the symptoms, and reaching out for support, we can make sure no parent faces it alone.

Remember, you are not alone. With the right help, support, and care, you can move through these challenges and find more of the joy and fulfillment that can come with parenthood.

Healing from postpartum depression takes more than individual effort. It also takes the collective care of communities. By offering good community care, we recognize the immense responsibility of caring for a newborn and the importance of supporting the people who do it.

By coming together, we can make sure new parents have the space and resources to care for their well-being, bond with their babies, and navigate early parenthood with strength and resilience.

Depression Therapy in Alberta

If the transition to parenthood has left you feeling low, overwhelmed, or not yourself, reaching out for support can help.

Depression therapy offers a space to process the physical, hormonal, and emotional shifts of pregnancy and early parenthood. A therapist can help you build a plan for support, work through difficult feelings without shame, and reconnect with yourself and your baby.

You don't have to hold this alone.

This article is for educational purposes only and is not a substitute for therapy, medical advice, diagnosis, or treatment.

If you or someone you care about is in crisis or at risk of harm, please get help now. Call 911 or go to your nearest emergency department. You can also call or text 988 any time for suicide and crisis support. For more options, see our crisis support page.

About the Author

Danielle Morran is a Canadian Certified Counsellor who works with adults and families navigating anxiety, overwhelm, and relational stress through somatic and attachment-based therapy.