“Doing things to take care of yourself in the day to day, such as taking walks, eating well, and making sure you’re getting sleep are important ways to nurture yourself if you are struggling as a new mom,” certified perinatal mental health provider Amy Eisenberg, LCPC, PMHC, told MyDepresssionTeam.

Eisenberg leads pregnancy, postpartum, and loss groups with the organization Beyond the Baby Blues in Evanston, Illinois. She also works with individuals and couples navigating pregnancy and postpartum recovery.

Postpartum depression is a common mental health condition affecting new mothers and new parents, including trans and nonbinary birthing parents, fathers, and other non-birthing parents. Feelings of depression, guilt, worry, as well as thoughts of harming your baby, can have a major impact on your everyday life.

In addition to therapy and medications, self-care is another way you can alleviate PPD symptoms. Below are six self-care tips to improve your mood.

1. Move Your Body

Studies have shown that exercise is effective in reducing postpartum depression symptoms. Activities such as walking, aerobic exercise, yoga, whole-body stretching, and resistance training have been shown to improve PPD symptoms. Physical activity increases dopamine, which is a brain hormone that helps you “feel good.”

When you’re struggling with PPD, it can be extremely hard to start moving your body. Eisenberg encourages people to take small steps because they often feel better once they start. “Even if you don’t want to go on a walk, put your shoes on and just walk out the door in your pajamas,” she said. “Once you’re outside and you feel the wind, endorphins will kick in and all of a sudden you’ll feel a little bit of a boost in your mood.”

Eisenberg explained that this is an example of behavioral activation. Behavioral activation is “following the action and then the mood will follow.” So instead of acting on your emotions associated with depression, you are allowing your positive actions to influence your emotional state.

2. Eat Nourishing Food

Nourishing your body is important so you have enough energy to care for yourself and your baby. “It is important to make sure you’re eating protein, you’re drinking water, and you’re getting the right nutrients. If you’re not eating enough, you can feel as though you have no energy, which could then add to having less patience and being exhausted,” Eisenberg explained.

Eating a nourishing meal is tough for any new parent. If you’re also experiencing symptoms of PPD, you may not feel hungry, you may not have the desire to eat, and you may have a hard time finding the time or energy to make a meal. Even if you aren’t able to cook a full meal, there are plenty of easy ways to nourish your body.

Eisenberg suggests having convenient, high-protein snacks on hand. String cheese, nuts, hard-boiled eggs, and peanut butter are easy ways to provide nourishment to your body.

Filling your fridge with snacks that are easy to eat or meals that are easy to reheat is one way friends and family members can support you in the postpartum period. Reaching out for help with mealtime is one way you can take care of yourself.

3. Sleep When You Can

Sleep deprivation is hard to avoid when you have a new baby at home. Unfortunately, not getting enough sleep can further fuel your depression. Getting more sleep will likely require a team effort: “If you and your partner can figure out strategies so that you can get some uninterrupted sleep, that can be very good,” Eisenberg said. “It's like putting energy in your cup.”

Below are some tips for getting more rest:

• Try to rest while your baby is sleeping during the day, though this can be challenging if you have anxiety or insomnia as part of your PPD.
• Consider splitting nighttime duties with your partner or another caregiver overnight.
• Ask for help with childcare or chores so you can take a nap during the day.
• Practice good sleep habits. Don’t overly caffeinate to make up for missed sleep, and limit electronics in the bedroom.

4. Take Time To Put on a Nice Outfit

Putting on a nice outfit, doing your hair or makeup, or taking a shower are other ways your behavior can improve your mood. “Now you're looking in the mirror and you’re like, ‘I feel human again. OK, I am kind of cute,’” Eisenberg said. “I think behavioral activation is a big piece for moms,” she added.

If the suggestions above are too time-consuming, or your favorite outfits don’t fit (or you don’t want your baby to spit up on them), here are some other suggestions:

• Wash your face.
• Put on lotion or a fragrance.
• Wear some jewelry (that your baby won’t pull or damage).
• Remember to brush and floss your teeth.

5. Limit Social Media

Research shows that social media can increase depression in young adults, but there is not enough research to show whether it impacts postpartum depression. However, Eisenberg noted that she observes social media contributing to low self-worth and other negative feelings in the new moms and new parents she sees.

“There are a lot of falsehoods and myths that are projected on social media,” Eisenberg said. “And women have a tendency to scroll and then see that they aren’t living up to those standards and feel bad about themselves.”

One area of comparison Eisenberg has noticed is baby milestones. “Women end up being hyperaware and hypersensitive to their children not meeting those milestones,” even if their baby’s development is within the normal range, she added.

Eisenberg recommends limiting or turning off social media because it can decrease feelings of self-worth. “It can make you feel like you're just not good enough,” she said.

There are many ways to reduce the amount of time you spend on social media. Here are a few tips:

• Even if you don’t deactivate your accounts, delete social media apps from your phone.
• Turn off social media notifications.
• Set daily social media limits on your phone.

6. Practice Relaxation Techniques

Whether it is breathing exercises for five minutes a day or practicing meditation, relaxation techniques can help calm your mind when you’re feeling overwhelmed.

One of the most basic relaxation techniques is breathing. “Breathing is a very, very good way of grounding yourself,” Eisenberg said. “When you're feeling rage, when you're feeling misunderstood, when you’re so exhausted, breathing is very helpful.”

There are many free relaxation apps you can download, as well as YouTube videos, books, and blogs on relaxation techniques.

Other Self-Care Tips

Self-care will look different for everyone. Here are some other tips that can help you feel better.

Tap Into Your Support Networks

This could involve joining a community parent group or a support group for PPD, or it might mean talking to trusted loved ones. Healthy social support can help you feel loved and supported.

Exercise Your Creativity

Journaling, painting, gardening, or playing music are all ways of tapping into your creative self and expressing your emotions. Reconnecting with your creative outlets can provide you with comfort and calmness.

Seek Help for Daily Tasks

Reducing daily stressors and “outsourcing” daily tasks can give you more time to bond with your baby, practice self-care, and improve your well-being. Ask your loved ones to help with grocery shopping, household chores, and childcare, and use services such as a dog walker or grocery delivery if you can.

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.