Skip to Accessibility Menu Skip to Login Skip to Content Skip to Footer
Need support now? Help is available. Call, text, or chat 988outbound call

Supportive Measures for PPD

Editorial Team's avatar image

By Editorial Team

3 min read

Reviewed by: HU Medical Review Board | Last reviewed: October 2023

Postpartum depression, or PPD, is more common than you might think. It affects around 1 in 7 mothers. While PPD can feel like an emotional rollercoaster, there are a variety of supportive measures that can help you on this challenging journey.1

Lactation support

Breastfeeding (or chestfeeding) can be a beautiful bonding experience for moms and their babies. But it can also be stressful, especially if you are struggling with PPD. If you are breastfeeding, seek lactation support. A lactation consultant can help ensure comfortable and successful breastfeeding. Find breastfeeding support.2,3

Quality sleep

As a new parent, sleep can feel like a rare luxury. But lack of sleep can worsen PPD symptoms. Prioritize quality sleep whenever you can. Here are some tips that might help:1,4

  • Sleep when your baby sleeps.
  • Avoid doing chores and tasks that are not essential.
  • Share nighttime feedings and/or baby duties with your partner.
  • Ask for help from your partner or family members to get the rest you need.
  • Ask a trusted family member or friend to watch your baby while you sleep.
  • Practice good sleep habits/hygiene – avoid caffeine, stick to a regular sleep schedule, and avoid screens before bed.
  • Talk to your doctor about your sleep problems.
  • Do not co-sleep with your baby.

Partner and family support

Your partner and family members can be your strongest sources of support during PPD. Communicate openly with them about your feelings and needs. Encourage them to take on caregiving responsibilities so you have time for self-care and rest. Remember, you do not have to go through PPD alone. Ask for help and lean on your loved ones.1

By providing your email address, you are agreeing to our Privacy Policy and Terms of Use.

Postpartum doulas

Postpartum doulas are trained professionals who provide emotional and practical support during the postpartum period. Research shows that parents and babies transition more easily during this time if they have a solid support system in place. Postpartum doulas can provide services for as little as a few days to several weeks after birth.3,5

Postpartum doulas can help with:3,5

  • Basic newborn care (changing diapers, feeding, soothing, etc.)
  • Breastfeeding support
  • Emotional support
  • Meal prep
  • Light housekeeping
  • Running errands

Hiring a postpartum doula can lessen some of the pressure and stress that comes with having a newborn. They are there to “mother the mother.” They can be especially helpful for mothers who are recovering physically from a difficult delivery or a cesarean section (C-section). Having this kind of help allows you to focus on self-care and bonding with your baby.3,5

Exercise for good health

Once you receive approval from your doctor to exercise again, adding regular exercise into your routine can work wonders for your mental health. Even a short daily walk can release feel-good endorphins, reduce stress, boost energy, and improve your mood.1,6

Walking is a great way to start exercising after pregnancy. You could also consider joining a postnatal fitness class or doing gentle yoga.1,6

Balanced diet

A 2022 study found that eating ultra-processed foods can impact mental health. In the study, people who ate a diet full of processed and packaged foods had more anxious and depressed days.7

Proper nutrition plays a big role in managing PPD. Eat a balanced diet rich in fruits, vegetables, and whole grains. Prioritize protein (meat, eggs, fish, beans, dairy) and healthy fats (nuts and seeds, avocados, olive oil). Staying hydrated and limiting caffeine and sugary foods are also important for stable mental health.8

If you are breastfeeding, you will need to eat extra calories. Talk to your healthcare provider about the right amount of calories for you during this time.8

Support groups

Joining a support group for parents experiencing PPD can be very healing. Sharing your experiences and hearing from others who are going through similar struggles can give you validation and a sense of belonging. These groups often meet in person or online, making it easier to find one that fits your needs and schedule.1

Therapy and medicines

In some cases, therapy or medicines may be necessary to manage PPD symptoms effectively. Reach out to your ob-gyn or primary doctor about getting treatment. They may refer you to a mental health professional who specializes in postpartum depression. Together, you can build a treatment plan that works for you.1,9

Self-care practices

If you can, make time for self-care. This may be a warm bath, a few minutes of meditation, or simply a cup of tea in the morning. These small rituals can recharge your mental and emotional batteries.1

Set realistic expectations

Above all, remember that perfection is not the goal. Set realistic expectations for yourself and your baby. Understand that there will be challenging moments, and it is okay to take breaks when needed. Your well-being is crucial for your baby's well-being.1,3,9

With the right supportive measures, you can get through PPD. Reach out for help when you need it, prioritize self-care, and remember that there are others who are ready to offer support and understanding.