Surviving Postpartum Burnout: A Guide

Postpartum depression (PPD) often emerges within the first few months after childbirth but can appear anytime during the first year. Common symptoms include:

• Persistent feelings of guilt or shame
• Ongoing sadness
• Persistent hopelessness
• Irritability or anger
• Feeling depressed most of the day
• Loss of interest in activities you once enjoyed
• Panic episodes or severe mood swings
• Thoughts of harming yourself or others

If you’ve been experiencing several of these symptoms for more than two weeks, you may be dealing with postpartum depression.

Recognizing postpartum burnout

Postpartum burnout typically entails feeling more than just tired. It is a state of physical, emotional, and mental exhaustion that can affect your ability to care for yourself and your baby or family. Common signs include:

• Chronic Fatigue- even after a nap, you may still feel drained and unable to recharge.
• Trouble concentrating- it may be hard to focus or remember things.
• Mood swings- small problems may feel overwhelming.
• Disconnect- you may feel disconnected from your baby or loved ones.
• Physical symptoms- headaches or muscle tension.

If you feel like these describe you, you may be experiencing a burnout phase. Remember that it’s okay to ask for help- you don’t want to leave these symptoms unchecked and let things get worse! Consider your husband, friends, family members, or a professional’s help.

Combating Burnout

1. Rest- I know, I know, easier said than done. But small changes can go a long way here. Sleep deprivation is a huge factor in postpartum burnout and postpartum depression. Try napping when the baby naps- a short cat nap can go a long way! The dishes can wait, prioritize rest over chores during this time. Don’t be afraid to ask a friend or loved one to come take care of baby for an our or two while you nap, either. You can also ask your partner to share the overnight duties with you so you can get some extra sleep.
2. Nutrition- When caring for a tiny human, it can be hard to remember to feed ourselves. Focus on tons of hydrating liquids and nourishing whole foods.
3. Self Care- This one is huge! It’s ok to prioritize “me” time- in fact, it’s more than ok, it’s necessary. It’s easy to lose yourself while caring for a newborn, so taking time for your interests and relaxation is vital. Get out of the house! Book a massage or a pedicure, go to a movie with a friend, or even just schedule in time to read a good book in your bathtub.
4. Mindfulness and Stress Management- things like journaling, yoga, exercise, and deep breathing can go a long way in helping combat the stressors of motherhood.
5. Set Boundaries- don’t take on more than you can handle right now, it’s ok to pull back. Say no to commitments or house visits that are too draining.

Building Your Support System

Having someone to talk to and rely on is so helpful! Surround yourself with people who uplift you, help you out, and care about you and your baby. You may not think you have the ability or resources to build your “village”, but you might! You just have to try. Let that friend you are super close to bring you dinner when she offers- it could spark a deeper friendship! Talk to that woman you see at the park with her kids; maybe you have a lot in common.

Open up to members of your family who you believe you can rely on. If you are struggling, chances are that they want to help you get back on your feet. Be open with your partner as well- he may not see all of your struggles. Let him know when you need a little extra support from him and establish shared responsibilities.

Professional Help

If you feel burnt out and don’t know how to get a hold on your new life as a mother, postpartum therapy can help. Remember, you are not alone in this! There are trained professionals who are ready to help you feel like yourself again. A therapist can talk you through it, help you form a personalized plan, and help you get back on your feet.

Final Thoughts on Surviving Postpartum Burnout: A Guide

Postpartum burnout doesn’t make you a bad person or a bad mother. You are in a brand new phase of life, learning to juggle the needs of your baby, your partner, yourself, and maybe other kids, too. It’s not easy, but it is possible.