When someone gets pregnant, we tend to focus on the pregnancy, labour, and preparing for the baby's arrival; however, the postpartum period is critical too, but it often gets overlooked.
What is the postpartum period? There is no single way to define it. It often occurs six to eight weeks after giving birth, but struggles can persist well past this time. Some experts consider postpartum as long as 12 months after giving birth. No matter how long the postpartum period lasts, each person's experience can be completely different.
FIRST 6 WEEKS
The first six weeks are usually the most intense postpartum period. During this time, the social norm is for the birthing person to heal physically while learning how to care for a newborn, often with minimal support. They are usually in pain and mentally and physically tired from labour.
Typically, they follow up with their obstetrician (OB), general practitioner (GP) or midwife after six weeks, but there is no continuous care after that. There is an overall lack of support during the entire postpartum period, and not enough conversation about postpartum life—until now. Let’s explore the physical, mental, and emotional turbulence a new parent can experience.
PELVIC HEALTH
Since having kids, do you pee a little when you cough, sneeze, or run? Is it difficult to hold your urine? Do you have painful sex? These are symptoms of pelvic floor dysfunction. The pelvic floor consists of all the muscles between your hips that are responsible for urination, defecation, stability, sexual function, and childbirth; pregnancy puts a lot of stress on this area. Many people who have given birth have some form of pelvic floor change. Studies indicate that 50 percent of birthing people show significant changes to their pelvic floor structure after childbirth. If you’re experiencing any of these symptoms or have pelvic pain after childbirth, get assessed by a pelvic floor physiotherapist. No matter how far you are into postpartum, it’s never too late to reach out for help!
For a long time, pelvic health was ignored. Thankfully, increased awareness has led to more prevention during pregnancy, and treatment within the postpartum period.
MENTAL HEALTH
After going through this incredibly emotional experience, your fluctuating hormones and sleep deprivation can certainly impact your mental health. The most common experiences are postpartum depression and postpartum anxiety.
Baby Blues vs. Postpartum Depression
It’s normal to feel emotional and weepy after pregnancy. If things feel too hard or the feeling lasts for a long time, however, you may be experiencing postpartum depression.
Let’s explore the differences between the “baby blues” and postpartum depression:
Postpartum Anxiety
Worrying about your newborn is normal. They’re an extension of you—you might relate to the saying “Having a child is like having your heart walk around outside of your body.” But there is such a thing as excessive worry. If you find your worry to be troublesome, interfering with your ability to go about your day or calm down, you might have postpartum anxiety. It doesn’t always happen right away; it can show up months after having your baby.
Possible Symptoms
- disrupted sleep (perhaps staying awake to check on your baby’s breathing)
- heart palpitations (increased heart rate)
- shortness of breath
- racing thoughts, particularly about your baby
- focus on worst-case scenarios and unable to control these thoughts
The following is not an exhaustive list, but includes some of the most common risk factors for postpartum mental health disorders:
- personal or family history of mental health conditions
- gestational diabetes
- vitamin D3 deficiency
- having a baby with health conditions
- lack of support from your spouse and/or family/friends
- traumatic birth experience
Those with risk factors should plan ahead to ensure they have a support system from their partner and/or family and friends during the postpartum period. Talk to your doctor or therapist about prevention and other supportive resources.
SELF-IMAGE
Our bodies change after having a baby. For a lot of people, this means seeing yourself differently. Your body changes so rapidly with pregnancy, that it’s normal to not feel like yourself postpartum.6 As normal as this may be, try to give yourself some grace. Your body is supposed to change after childbirth—after all, you’ve created and birthed a human being. The notion that you need to “bounce back” to your prenatal body is damaging to your mental health and self-worth.
Here are a few things to help you get out of the negative headspace that comes with a decreased self-image:
- Put the weight scale and measuring tape away.
- Wear clothing that you feel good in. Dressing in clothes that fit you well can make all the difference in your body image. You can even try borrowing or thrifting a new wardrobe!
- Practice loving the body you’re in. Remember all that it has done and is doing for you, every single day.
- Incorporate practices that feel good, like doing your hair, getting your nails done, and prioritizing movement. Whatever they are, try to make a habit of these activities.
SOCIAL LIFE
When a new baby arrives, all the focus tends to be on the baby's needs, which is normal. What sometimes doesn’t get addressed, however, is the effect this has on other relationships in the home—especially between parents or an older sibling.
A great way to prepare for this is to have conversations before the baby’s arrival. Discuss how roles and relationships will change, ways you’ll make time for other family members, and how you’ll keep your relationship alive—come up with a plan.
POSTPARTUM SEX
During the postpartum period, your sex life may suffer and inevitably affect your relationship with your partner. For your safety, penetrative sex is not recommended for the first six weeks after having a baby, due to the risk of infection and further trauma.
But what happens after six weeks? Oftentimes, the person who has just given birth is still not thrilled by the idea of having sex, which is completely fair. This is generally due to multiple factors, including physical, emotional, hormonal, and relationship changes. Pre-pregnancy sexual function is not likely to return until at least six months after childbirth. Still, a few things can be done to assist with this: Try pelvic floor therapy, ask your doctor (ND or GP) for help with vaginal dryness and hormonal balance, and most importantly, have conversations with your partner and find other ways to be intimate. Take time for yourself and give yourself the space to re-explore your sexuality.
VISITORS AFTER BABY
Having a baby is an exciting time for your family and friends. They want to celebrate and meet the new life they get to love. This can get overwhelming, however, when many people want to visit. Try not to play “host” or care too much about how your home is presented. Most importantly, don’t be afraid to ask for help.
To those who are visiting: Please lend a helping hand if you are able. Bring the new parents a meal, help clean the dishes, or offer to watch the baby while they take a shower or have a nap.
It’s okay and normal to be overwhelmed and exhausted postpartum, and your loved ones and healthcare professionals are there to help you.
