Breastfeeding and Mental Health
By Laura Silvas, RN IBCLC
Breastfeeding has much more in common with mental health than most people realize. Both take dedication and attention, and neither one receives enough attention in the medical fraternity.
Postpartum depression, postpartum anxiety, baby blues, etc., are terms we hear following the delivery of our babies, but how and when does breastfeeding play into that? For example, if you're a pregnant mother, you may be anxious about the upcoming delivery, the overwhelming amount of information (thanks, Dr. Google), and wondering if you'll be able to breastfeed. Likewise, a mother having her second, third, or even fourth child may worry about how life will change, and if she had a difficult time with her first baby, whether she will be able to meet her breastfeeding goals this time around.
Pre-existing anxiety and/or depression can undoubtedly play a huge role, not only in mothering but in feeding your baby. If you've experienced anxiety or depression in the past, you may have learned coping skills and be better prepared for dealing with postpartum depression. Unfortunately, sometimes mothers who have never experienced anxiety or depression find themselves in the depths of postpartum depression when their babies arrive. It has been found that up to 80% of women experience "baby blues" postpartum. The baby blues are thought to result from dramatic hormonal shifts that occur directly after childbirth.
Motherhood is hard, period. It doesn't matter that you may have waited years, undergone IVF, or if it was a complete surprise. Loving your baby and continuing to learn to love yourself is a journey. Staying open and honest with yourself, trusted friends, family, partner, and, importantly, your health care provider is critical to this journey. If you are experiencing feelings that are beyond your control, reach out. There are tons of resources both locally and online. Asking for help is okay.
Breastfeeding and Your Mind
With the arrival of your little one, breastfeeding may or may not be going well. If it is, great! We are so happy and here for you if you need any assistance. If it's not, we've been there! Regardless of what you struggle with: supply, latch, NICU, or even pumping, it adds to your plate. Then let's add in the little to no sleep you're experiencing, and it's a perfect storm.
Some women feel overwhelming pressure to reach unattainably high standards. Social media, the strictly breastfeeding best friend, unsupportive family members, or pediatricians can all come into play here. Remember, this is your baby. Although every drop of breast milk they get matters, your goal is to ensure that your baby is fed. I know that is easier said than done. I know that you see how easy it comes to others. But I also see the struggles behind other women who "have it easy," so give yourself some grace.
If you dread each breastfeeding session or time to pump, remember why you started and what your goal is for you and your baby. Maybe it's time to evaluate that goal and change it a bit. Or maybe, you want to try exclusive pumping. Perhaps, it's time to reach out for help to reach those goals. Regardless, don't forget to care for your mind and breasts.
How to Reduce Your Depression
Well done if you've reached the point where you've acknowledged you need help. We are proud of you. It's a big step to say, "I can't do this alone anymore." We briefly touched on some techniques that can help, so let's elaborate:
Counseling: This can be through online support groups, a certified counselor, or a local mom's group. Etc. Being able to process your feelings and get them off your chest may be the relief you need.
Self-Care: A morning walk, a short devotional, coffee with friends, whatever it is that reminds you that you're a real person and not just a milk producer is essential.
Medications: Say it with me, "there is no shame in taking medication for my mental health." The stigma around not taking medications for anxiety or depression is a massive issue. This is where proper education on breastfeeding and medications comes into play. The National Library of Medicine states, "Sertraline, paroxetine, nortriptyline, and imipramine are the most evidence-based medications for use during breastfeeding." This means that there are medications that are safe to take while breastfeeding.
Meditations: Step away, breathe, and distract your mind. Sometimes, a few moments to return to reality helps more than you know. Here at LEVA, we have over 100 meditations accessible to our users!!
Diet & exercise: "Exercising gives you endorphins. Endorphins make you happy." Legally Blonde, anyone? Ha! But really, I know it may be hard to use that 30 minutes of free time while the baby naps to get a quick workout session in. Maybe try a 15-minute yoga video? Or take the baby with you on a stroll. Remember, diet is essential when breastfeeding to ensure you get the correct calories. Also, a well-balanced diet (which is not half of a sandwich left by your toddler) can help combat fatigue, which may help reduce your anxiety.
Conclusion
Mama, be proud of yourself. You've birthed a baby. You've brought life into this world. But, if breastfeeding adds more to your plate than you initially thought, we are here. So, make an appointment with us (IBCLC/lactation consultant), and let's see how we can ease the burden. Remember, there's no trophy at the end of the day, just a sweet baby who needs you to be the best you can be, including your mental health.
If you are thinking of breastfeeding, are currently breastfeeding, or need support, contact us here at Leva; we would love to help you and your baby.
