What Psychologists Have To Say On Postpartum Depression In Men And How To Deal With It
Planning a baby and welcoming a new member in the family is a huge change for parents. As exciting as it may seem, it also comes with a lot of responsibility and is an emotional roller coaster ride for parents.
Postpartum depression is quite common among women but also shows in men. With the arrival of baby, the life of parents turns upside down, where they struggle to sleep properly, eat well and have a ‘life’. While it’s common for new mothers to go through the same, even new fathers may show the symptoms of depression. Since they have to assume new role and many a times have the responsibility of being the provider of family, it might be too demanding a role for them. According to a research published in the Journal of the American Medical Association, about 10% of fathers become depressed before or just after the baby is born.
Some of the symptoms of paternal postpartum depression are:
· Increased anger
· Working constantly or not working at all
· Loss of interest in work, hobbies and other pleasurable activities
· Fatigue
· Feeling sad or crying for no reason
· Isolation from family and friends
According to a study published in Pediatrics, depression among new dads increases by 68% during the first five years of baby’s life. Some of the factors that contribute to paternal postpartum depression include history of depression, excessive stress, lack of social support, feeling excluded from mother-infant bond or feeling like a third wheel, maternal depression and hormonal change. It has been found that even men go through hormonal changes after the baby is born.
Ways to prevent postpartum depression
In order to prevent the incidence of paternal postpartum depression, the following techniques can be practiced by the couple and the new father:
Healthy habits: Healthy sleeping and eating habits should be ensured, which includes reducing caffeine and alcohol intake.
Support and acknowledgement: Support from the partner and society makes a lot of difference. Supporting and acknowledging changes in father’s life can also give them validation and help them feel understood. By giving them a supportive environment and letting them show their vulnerability, they can be more prepared and have a safe space for themselves.
Plan ahead: If a person is prepared for the situation, it gives them a sense of control. For the same, joining parenting classes can help feel better prepared and develop a stronger bond with the partner.
If both the partners have active discussions as they prepare to welcome the baby in world, it can also help ease the stress and help father feel involved and connected.
Addressing emotional issues: If there has been a history of mental health illness with the father, it is important to address such concerns before the child is born. If they make conscious efforts to address their concerns, it won’t just help them be more involved and engage in good parenting but also be a pleasant company for themselves.
Ways to address depression
When it comes to postpartum depression, seldom do we think of paternal postpartum depression. Unfortunately, it goes unnoticed and undiagnosed. Even when men do not experience physical pain and do not carry the child, having a child and assuming a new role is a life altering change. Due to the gender stereotypes and conditioning, it’s difficult for men to seek help, specially around this issue.
If depression goes unaddressed, it worsens over time. Therefore, it’s essential for new fathers to seek professional help and take care of their mental health. Since depression is a clinical disorder, apart from psychological help, psychiatric help can also benefit and a combination of both can ensure quick healing.
Top 10 techniques to include in the routine to take care of oneself are:
· Having a thought journal
· Exercising regularly
· Maintaining healthy sleep habits
· Positive self-talk
· Mood Tracker
· Reach out to your support system
· Share your feelings
· Activity Scheduling
· Engage in hobbies
· Mindfulness meditation
It may be difficult to ask for support, especially for men, but with our society progressing and so many advancements taking place, struggles of men in such areas is also being acknowledged. This journey can be rocky, but it is important to remember it is okay to seek help, to be the best version of yourself- as a husband, father and most importantly for oneself.
