10 Tips for New Mothers to Manage Postpartum Depression and Anxiety
Reviewed by
PurpleGirl Editorial Team ¡ Reviewed by experienced women writers & researchers
Aap mirror ke saamne khade hain, apne baby ko gale mein liye hue, aur 'joy' ki jagah aapko ek gehri, hollow exhaustion aur ek constant, racing anxiety mehsoos ho raha hai. Aapko guilty mehsoos ho raha hai 'perfect' mehsoos nahi karne ke liye aur aap dar rahe hain kisi ko bataane se kyunki aap sochte hain ki ve aapko bad mother judge karenge. Ek deep breath le, sister. Jo aap mehsoos kar rahe hain vah weakness ya failure nahi hai - yeh ek medical reality hai, aur aap ismein bilkul akeli nahi hain.
What You'll Need
- Ek support person jise aap trust karte hain
- Apne healing body ke saath patience
- Doctor ya therapist tak access
- Perfect housework ko chhodne ki permission
Break the silence and speak up
Postpartum depression ka sabse bada trap isolation hai. Apne feelings ko smile ke peeche chhipaane ki koshish band karein. Apne partner, mother, ya kisi close friend se baat karein ki aap kaise mehsoos kar rahe hain. Kisi ko 'Main struggle kar raha hoon' kehna aapke chest se bojh utaata hai aur aapko yeh realize karata hai ki aap is burden ko akeli nahi utha rahe hain.
Prioritize your 'micro-rest'
Aapne suna hai 'sleep when the baby sleeps,' lekin yeh impossible mehsoos hota hai. Iske bajaye 'micro-rest' par focus karein. Agar aapke paas 10 minute hain, to apne phone ko alag rakhein, aankhein band karein, aur sirf breathe karein. Is waqt ko cleaning ya social media scroll karne ke liye use na karein. Aapke brain ko anxiety ko calm karne ke liye silence ki zaroorat hoti hai.
Apne sleep ko housework ke liye sacrifice na karein. Laundry wait kar sakti hai, lekin aapki mental health nahi.
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Lower your expectations for 'perfect'
Society Indian mothers par perfect hone ka bahut pressure daalti hai - kitchen mein, baby ke saath, aur guests ke saamne. Aapko 'good enough' hone ki permission deni chahiye. Yeh okay hai agar ghar messy hai ya agar aap cooking ke bajaye food order karte hain. Aapke baby ko ek happy mother ki zaroorat hai, ek spotless floor ki nahi.
Seek professional help early
Agar aapke sadness ya anxiety ke feelings aapko apne aap ya baby ka dhyan rakhne mein mushkil kar rahe hain, to doctor se milne jayein. Postpartum depression ek hormonal aur chemical shift hai, sirf 'moodiness' nahi. Jaise aap fever ke liye doctor ke paas jaate hain, aapko apni mental health ke liye bhi professional ki zaroorat hoti hai. Medication ya therapy lene mein koi shame nahi hai agar yeh aapko apne aap mein wapas laati hai.
Agar aapko kabhi bhi apne aap ya baby ko nuksaan pahunchaane ke thoughts aate hain, to turant emergency help len.
"Healing ek race nahi hai, aur help maangna defeat ka sign nahi hai; yeh aapke baby aur aapke liye sabse bravest cheez hai jo aap kar sakte hain."
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Read GuideFrequently Asked Questions
Kya baby ke baad sad mehsoos karna normal hai?
Kya log mujhe postpartum depression ke baare mein baat karne par judge karenge?
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