by Christa Green, Clinical Social Work Associate

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Though it is hard to believe, my daughter is coming up on her first birthday! Eleven months ago, I was in the thick of postpartum, fighting against the strong pull of postpartum anxiety and depression. Despite my strong natural supports, an exhaustive list of coping skills (it helps to be a therapist!), naturally strong mental health, and clinical insights on postpartum, I was humbled by how HARD it was to maintain mental health. Though a hard battle, for the sake of my new daughter, my husband, and myself, it was a fight worth fighting. Based on what I have learned so far as a first-time mom and mental health therapist in the battle against postpartum anxiety and depression, here are some pointers to navigate mental health in postpartum.

Be willing to ask for help and seek community.

• The identity shift to a first-time mother is one of the most challenging transitions. I spoke with many older ladies in my church to learn their insights on how to maintain an identity in Christ despite a changing body, mind, and role. Initiating these conversations helped me feel less alone and reminded me that many others have walked this road before me.
• In my first few months of postpartum, I attended Bible Study Fellowship to have reasons to leave the house with my newborn and get into God’s Word. I still attend these weekly meetings now and enjoy the childcare that allows me to have focused time in the Word.
• It can be hard to ask for help, but be willing to ask your community for meals, cleaning, and help holding your baby so you can shower or have a mental health “reset” (more on this later).

Know the intensity will pass.

• It can be helpful to anticipate the waves of emotions. I often repeated to myself, “this too will pass!” The first two weeks of postpartum are most often intense. This is the “baby blues” stage that does come to an end. Generally, after three months, the postpartum fog lifts and it feels like your head is above water again. There is commonly another surge of postpartum emotions around month four and month six. Despite this, it gets easier with time.

Create a list of coping methods and mental health “resets” to put on your fridge. Here are some of my go-to favorites:

• Focus on breathing in 4/8/2 intervals: Breathe in your nose for four slow seconds, breathe out your mouth for eight seconds, pause for two seconds, repeat.
• Splash your face with warm or cold water.
• Drink plenty of liquids and snacks often. Your body is in fight or flight mode from the recent bodily trauma of birth and needs far more food than normal to recoup. 
• 54321: Utilizing your five senses helps calm your body and guide your brain out of the fight or flight mode. As you sit on your couch and nurse or bottle-feed your new baby, look around and name five things you can see, identify four things you can touch, name three things you can hear, notice two things you can smell, and focus on one thing you can taste. 
• Smash ice. This is for moments of postpartum rage, another normal feeling that passes. 
• Get outside (even if it is cold and rainy). Focus on outdoor beauty. Notice the different hues of green, the way leaves rustle in the wind, or the sweet-scented air.
• Validate your feelings and experiences. It is hard! Name what you are feeling (“name it to tame it,” we therapists say!) Be aware of thoughts turning into an unhelpful thinking style. 

Recite truth.

• Amidst the unknowns, new responsibilities, and fears, it is important to recite truth to yourself. I struggled with a fear of SIDS for the first four months of postpartum and mentally recited the verse again and again until I fell asleep “I will lie down and sleep in peace, for you alone, O Lord, cause me [and my newborn] to dwell in safety” (Psalm 4:8). Another verse that I kept on replay was “take every thought captive” (2 Corinthians 10:5). If intrusive thoughts pop up (another normal postpartum experience) or if anxieties begin to take hold, remind yourself that this is a thought to take captive! Pray that the Lord will help you be “transformed by the renewing of your mind” (Romans 12:2). “Cast your burdens onto Jesus for He cares for you [and your newborn!]” (1 Peter 5:7).
• There are some beautiful liturgies (written prayers) in Every Moment Holy, Volumes I and II. Here is a list of the liturgies that spoke (and still do speak) most to me in this unique season of life:

A Liturgy For:

• Morning of a Medical Procedure
• Preparing the Heart to Return to God What Is His
• Changing Diapers I
• Changing Diapers II
• Embracing Both Joy & Sorrow Domestic Days
• Domestic Days
• Laundering
• Hurried Preparation of a Meal
• Caregivers in Need of Rest
• Those who Cannot Sleep
• First Waking
• The Ritual of Morning Coffee
• A Fleeting Irritation
• A Moment of Frustration at a Child
• Those Fearing Failure
• The Feeling of Infirmities

Work with a counselor.

• Generally, as you enter new seasons of life, you will re-grieve the sorrows and hardships of your past. As a new mother or mother of more children, you are a different person. This means you will likely need to re-grieve your past as that new person. Postpartum often magnifies the emotions that are already underlying, bringing many young women to counseling saying “I realize I probably should have done this long ago, but now I am doing it for my child so I can be a better mom.” This season of postpartum is beautiful and challenging. It can be isolating, so please don’t do this alone. Just because postpartum anxiety and depression are common does not mean they are normal or something to wait out without battling.
• Here is an infographic that helps to identify if you are experiencing baby blues or postpartum depression. This article also provides helpful information on postpartum anxiety. If you find yourself lining up more closely with postpartum depression or anxiety, please reach out and know there are ways to treat what you are experiencing. 

Perhaps you are preparing for postpartum, are reflecting on your own postpartum experiences, or are in the midst of the postpartum storm. You are not alone in this fight. I encourage you to reach out for help and support, we are not meant to do this alone. It IS a battle to mitigate anxiety and depression. “Fight the fight, finish the race, and keep the faith” (2 Timothy 4:7).

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Consider Postpartum Counseling in Hillsboro, OR

Our Hillsboro, Clackamas, and Beaverton-based counselors are excited to work with you, wherever you are in Oregon. Your relationships can thrive again. We can help you get back on track in a way that aligns with your faith and values. When you are ready to start online Christian counseling in Oregon, follow these simple steps:

1. Learn about our therapy team in Beaverton and our caring counselors in Clackamas
2. Schedule an appointment with your preferred therapist, or contact us with questions
3. Feel more connected to the important people in your life

Other Mental Health Services at Life Discovery Counseling in Oregon

If you are in Clackamas, Happy Valley, Damascus, Hillsboro, or Beaverton, we can help you in person at one of our comfortable therapy clinics. Christian counseling is the cornerstone of our approach to therapy. Not only do we see adults, but children in counseling too. We also work with depression treatment, anxiety therapy, trauma therapy and PTSD treatment, relationship issues, marriage problems, and postpartum counseling. No matter where you are in the state, we can provide the support you need with online therapy in Oregon. Once you’re ready to start, we’re ready to meet you. Let’s connect!

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