How to avoid postpartum depression

Avoiding postpartum depression (PPD) isn’t always completely possible because it’s influenced by biological, psychological, and social factors.

Nevertheless, several evidence-based strategies can decrease the risk.

How to reduce the risk of postpartum depression

1. Prepare mentally before birth

• • Educate yourself about postpartum mental health. Knowing that mood changes are common can help reduce anxiety when they happen.

• • Set realistic expectations for childbirth and early motherhood. The “perfect mom” (and dad, for that matter) is a myth.

• • Discuss your history. If you’ve ever had depression, anxiety, or trauma, share this with your doctor or midwife. Prior mental health issues increase your risk of PPD.

One study noted that women with a history of depression are more than 20 times as likely to experience PPD.

2. Build a support system early on
   
   

• • Talk openly with your partner, friends, or family about what kind of help you’ll need.

• • Arrange practical support such as meals, help with chores, and someone to hold the baby while you nap.

• • Join prenatal or postpartum support groups in person or online.

Strong social support is a protective factor against PPD.

3. Take care of your body

• • Sleep as much as possible. Sleep deprivation alone can trigger depression. Take shifts with your partner or accept help from others.

• • Eat balanced meals to stabilize blood sugar and mood. Nutrients like omega-3 fatty acids, folate, and iron are linked to lower depression risk.

• • Stay physically active. Gentle movements like walking or postnatal yoga help improve mood and moderate anxiety.

Exercise has been shown to reduce depressive symptoms in postpartum women.

4. Limit stress
   
   

• • Avoid major life changes (like moving or changing jobs) around childbirth if possible. It’ll already be busy and stressful enough as is.

• • Learn simple stress-management techniques like deep breathing, mindfulness, or progressive muscle relaxation.

• • Say no when needed. Boundaries matter.

5. Watch for early signs

PPD can begin any time in the first year, so keep an eye out for:

• • Persistent sadness or irritability.

• • Feeling exhausted or hopeless.

• • Trouble bonding with your baby.

• • Changes in appetite or sleep (beyond what’s expected with a newborn).

• • Thoughts of harming yourself or the baby.

Seek help early if these show up. Don’t wait for it to “get better on its own,” since that may lead to escalation of the symptoms.

6. Stay connected to professional support
   
   

• • Schedule postpartum check-ins for you and the baby.

• • Ask your doctor about preventive treatment if you’re at high risk due to therapy or medication during or after pregnancy.

• • Therapies like cognitive behavioral therapy (CBT) and interpersonal therapy (IPT) have solid evidence in preventing and treating PPD.

A randomized controlled trial found that CBT-based interventions significantly reduced the incidence of postpartum depression in high-risk women.

7. Consider nutrition and supplements

• • Low levels of omega-3s, vitamin D, iron, and folate have been associated with higher rates of depression postpartum.

• • Consult your doctor about safe supplements during and after pregnancy.

8. De-stigmatize asking for help
   
   

• • Asking for help makes you human, not weak.

• • Mental health struggles after birth are common and treatable.

• • Talk about your feelings, even if they’re not what you expected.

9. Consider birth experience and trauma prevention

• • A traumatic birth (emergency C-section, feeling ignored by staff, intense pain without support) can be a risk factor for PPD and even postpartum PTSD.

• • Advocate for informed consent, supportive care, and birth plans that aim at emotional safety as much as medical needs.

• • Debriefing after childbirth with a midwife or therapist can help process difficult experiences.

One study showed that up to 1 in 3 women perceive their childbirth as traumatic, and this perception is strongly linked to postpartum mental health symptoms.

10. Balance hormones with medical guidance

• • Sharp drops in estrogen and progesterone after birth can have a massive mood impact on some women.

• • Thyroid dysfunction (like postpartum thyroiditis) can mimic or worsen depression.

• • Ask your doctor to monitor hormone levels if you’re feeling off.

Postpartum thyroid dysfunction is present in 5–10% of women and is correlated with mood changes.

11. Use light therapy in the winter months

• • Reduced sunlight can worsen mood via seasonal affective patterns if you give birth during fall or winter.

• • A 10,000 lux light therapy box used for 20–30 minutes a day may help improve temper.

Light therapy has been shown to reduce depressive symptoms in postpartum women with seasonal patterns.

12. Limit social media comparison
    
    

• • Scrolling through “perfect mom” content can generate feelings of inadequacy, guilt, or isolation.

• • Curate your feed by muting, unfollowing, or taking breaks as needed. Your mental health comes first!

• • Follow realistic and supportive content such as maternal mental health accounts and evidence-based parenting educators.

13. Engage in meaningful identity work

• • The postpartum phase often involves a shift in self-identity since you’re in the process of becoming a mother.

• • Journaling, talking with a therapist, or joining identity-focused mom groups can help process the transition.

• • Some mothers struggle because they feel like they’ve “lost themselves.”

The mismatch between pre-baby identity and the reality of motherhood can add to depression if not explored or supported.

14. Try skin-to-skin contact and infant bonding

• • Oxytocin released during skin-to-skin contact, breastfeeding, and eye contact promotes bonding and lowers tension.

• • Even just holding your baby close can help both of you regulate emotions.

Skin-to-skin contact in the early postpartum period cuts down maternal anxiety and depressive symptoms.

15. Leverage occupational therapy and routine restoration
    
    

• • Daily structure often vanishes in early motherhood. That’s why rebuilding occupational balance by a mix of rest, productivity, and pleasure is key.

• • Activities that give you a degree of agency, control, and identity outside of caregiving can buffer against depression.

• • Even small routines like a morning shower or 10 minutes of movement can help re-anchor you.

–> My extensive postpartum depression guide can be found here.

Partner and co-parent mental health support

If your partner is also struggling (which is more common than most think), it can raise your risk as well.

One study discovered that paternal postpartum depression affects about 10% of fathers, and co-parenting stress tends to be mutual.

Try to encourage open conversations, shared tasks, and mutual check-ins to support one another.

Final thoughts

Avoiding postpartum depression isn’t about being “strong enough” or doing everything perfectly. It’s about creating a compassionate ecosystem around you.

Small adjustments in multiple areas (physical health, emotional connection, expectations, and lifestyle) can collectively make a big difference.

While you can’t control all the risk factors, you can build protective ones.

Creating a supportive, realistic, and informed environment around pregnancy and birth is one of the best ways to lower the risk of postpartum depression.

Reach out to a therapist, doctor, or support group if you’re pregnant or a new mom and feeling off. You don’t have to go through this alone.

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