Postpartum depression (PPD) and postpartum anxiety (PPA) are mood disorders that can develop after giving birth, affecting people who are female, trans, or nonbinary. In fact, fathers and other non-birthing parents can also experience these conditions.

In PPD, symptoms of depression last longer than the two-week “baby blues” period after giving birth. Unlike the baby blues, PPD is a clinical diagnosis and tends to last much longer. PPA, on the other hand, involves symptoms of anxiety. Some people may experience both PPD and PPA.

When you’re managing a mental health disorder and trying to take care of a newborn, it’s easy to feel a lot of stress and struggle with relaxation. Here are five ways to take care of yourself and relax in the midst of it all. While these tips may help, you should seek advice from a healthcare provider if you’re dealing with symptoms of PPD or PPA.

1. Breathing Exercises

One proven way to help lower anxiety is to change the way you breathe. When you start to feel anxious, your body will automatically breathe faster. This is a normal physical response to stress. When you take charge and choose the pace of your breathing, you can limit how stressed you get and help your body relax.

Cyclic Sighing

Cyclic sighing is a breathing technique that can help reduce feelings of stress. Start by inhaling how you normally would. Then pause for a second and take a second inhale, without exhaling. Expand your lungs as much as you can. When they feel full, exhale slowly through your mouth until your lungs are empty again. Do this for about five minutes for the best effects.

4-7-8 Breathing

You can also try a technique called 4-7-8 breathing. Begin by inhaling through your nose and count to four. Then hold that breath while you count to seven. Finally, exhale through your mouth for a count of eight. Do this through at least four breathing cycles. Make sure you’re sitting down in case you get dizzy or lightheaded from this deep-breathing exercise.

Breathing exercises can be easy to incorporate into life with a newborn. You can take control of your breath at any time, or use patterns in your routine to help you remember to do it, like breathing every time you feed your baby.

2. Meditation

Just a short period of meditation each day can help you relax and experience less stress. Meditation may sound complicated, but it’s simply the practice of focusing on one thing at a time. You choose that one thing and let the rest of your life slide away for some time.

There are many different forms of meditation, some of which involve moving your body and focusing on the movement to calm your mind, like yoga. Other meditation practices can be done anywhere by simply focusing your mind. If you want to try meditation but don’t know how to start, try a guided meditation video. These videos are usually short and help you focus if you’re struggling to meditate on your own.

Meditation can be a scheduled activity, but it can also be as simple as taking a few seconds to focus on your breath when you feel anxious. Even if you can’t always get away from home for something like a yoga class, you can use these techniques to help you relax.

3. Relaxation Exercises

Research has found that many exercises can be helpful for relaxing. You can choose whichever one works best for you. Some examples of relaxation exercises are progressive muscle relaxation and visualization.

Progressive Muscle Relaxation

In progressive muscle relaxation, you tense a group of muscles, hold it for five seconds, and then release it all at once, paying attention to how it feels to be relaxed there. You move through all the different muscle groups in the body so you can find relaxation everywhere.

Visualization

With visualization, you choose to see something pleasant and relaxing in your mind, instead of focusing on stressful situations. You can choose a peaceful place, like a beach from a vacation or your favorite coffee shop. Imagine you’re there. Focus on what you see, hear, taste, smell, and touch. Make this a place you can return to whenever you need to relax. You can also try guided visualization exercises if you find them helpful.

While it might be nice to practice these when you’re in a quiet place alone, you can use them anywhere. Tense a muscle group while standing in line, or squeeze and relax tight muscles whenever you need to. You can also visualize yourself somewhere peaceful.

4. Physical Activity and Exercise

No matter what kind of physical activity you prefer, it can work to relieve your stress and help you relax. Exercise raises endorphins, which make you feel better. It can also help you focus, like meditation. It can even change your mood and help you sleep better.

If you’ve just had a baby, get your healthcare professional’s approval before you start a new exercise program. They may recommend certain exercises over others, at least until your body is fully healed from giving birth. Follow their directives so you can reap the benefits without risking any harm to your body. If you don’t have experience exercising, make sure you start slowly to avoid injury.

You can do some exercises, like yoga, while you’re at home with your baby. Outings to the gym can be a great way to get quality time alone if you have child care.

5. Journaling

Regularly writing in a journal can be a good way to relax. Journaling helps you express your voice, which can feel stifled after having a baby. It can also help you figure out why you're stressed, find creative ways to manage that stress, track your experience with PPD and PPA, and be a place where you can remember who you are and what you’re good at. It can even be a place where you find and create order in a time that may feel chaotic.

Journaling can be whatever you want and need it to be. You might have a dedicated notebook that you keep with you, or you might keep scraps of paper around your house so you can write wherever you are. Journaling can take whatever form you want it to, including art, drawings, poems, single words, etc. You can choose to share it or keep it private. You may want to try writing every day while understanding that this can be difficult while caring for a baby and breastfeeding.

You can set aside time to journal while your baby naps or after bedtime, or you could try it in bits and pieces throughout your day. Let it fit where you need it to so you can find relaxation and self-care that best suits you.

Find Your Team

MyDepressionTeam is the social network for people living with all types of depression, including postpartum depression, and their loved ones. Members come together to ask questions, offer support and advice, and share their stories with others who understand life with PPD.

Did you know about the risk factors for postpartum depression before your baby was born? Do you have any advice for others managing these risks? Share your experience, or start a conversation by posting on your Activities page.