Postpartum depression support

5 PostPartum Depression Relaxation Techniques for Partners

Welcome to the wonderful world of being a parent and supportive postpartum depression relaxation techniques to mom and newborn!  

This should be a time of joy, love, confidence, gratitude, and exciting new things being discovered daily with your new family.  

This is the picture everyone dreams of when first entering parenthood but can be a pipe dream when you are experiencing PPD.  

It seems as if this wonderful world of raising a newborn is nothing that you imagined and you are struggling to even find your identity of who you are and what your purpose is.  

Overwhelming emotions are inhibiting you from being the partner and parent you are capable of being.  YOU ARE NOT ALONE, and even though it may seem you are there are ways of getting help and helping yourself to get through these challenging times.  

Did you know that about 10% of partners can develop PPD and up to 18% can have significant anxiety disorder at some point during or after pregnancy?  

These numbers are also a low reflection as many partners hide from their feelings and don’t seek help for what they are going through.

Traditional treatments and their side effects

PPD and most conditions involving mental challenges, or brain pain is how I like to word it, have traditional treatments ranging from medications to electric shock therapy to help alleviate symptoms. 

While I am personally not a proponent of these invasive techniques, there are times when they can be used in severe and difficult cases.  

Medication usually involving antidepressants can be prescribed by healthcare professionals when other methods prove ineffective.  However, as with taking any type of medication, there is always a chance of side effects while some drugs have very serious side effects that may not be as noticeable in certain patients vs others.  

Psychotherapy and counselling are traditional treatments that are more focused on talking about the problem and getting to the root of it.  There can be different exercises to help work through the problem and goals to set in helping to alleviate the symptoms.  

This approach may also work well when combined with other treatment techniques, possibly even medication if prescribed properly. 

5 PostPartum depression relaxation techniques for partners 

Traditional treatments for treating PPD may work for some people and do wonders for their situation.  

I have no doubt about that, but when it comes to looking for alternative methods in particular relaxation techniques, here are some that can be very effective and not take much of your time.

Exercising

Exercising not only has benefits for anybody’s overall well-being, but can have a significant impact on improving mood, reducing stress, and increasing confidence in people affected by PPD.  

Taking at least 20 minutes every day to go out for a walk, jog, swim if accessible, or doing a home workout will reap benefits over time.  Waking up a little earlier to have that time to yourself for partaking in some type of physical activity will get your day off to a promising and fulfilling start.

Studies have shown that engaging in some physical activity helps with chemical levels such as the release of endorphins which make us happy!  

So get out and do something physical and even a little exerting to really facilitate the production of good chemicals and a better mood.

Meditation

Meditation’s history dates back thousands of years, for very good reasons.  An ancient practice that has carried through the test of time must have some type of positive benefits to our well-being and minds.  

The wonderful part about meditating is that it doesn’t require anything other than 5 minutes of your time and space to yourself. 

Meditation is an incredible treatment in bringing about self-awareness and relaxing the mind, two huge components to easing the symptoms of PPD.  

When you are able to become more self-aware of your feelings, you can process them better and understand why and where they are coming from.  You no longer need to brush things under the rug and can start being present with your emotions to eventually move on from them.  

Relaxing your mind during meditation pays massive dividends in handling adversities, especially with PPD.  Having a more neutral and stoic approach to challenges gives you a better cognitive position in working through tough times and coming out stronger.

Breathing

Another easy, quick, and super effective treatment in relaxation when overwhelmed with PPD is breathing techniques.   I am a very strong advocate for the power of the breath and how effective it can be in pulling you out of a dark state of mind.

Our breath is one of the most important things for our functioning as human beings, yet we all tend to forget about it and neglect the presence of it.

An awesome breathing exercise that I do multiple times throughout the day to help reset myself is with taking 6 breaths.  If you can, 

  • Inhale through your nose on each breath 
  • And hold it for a couple of seconds
  • Then exhale slowly through your mouth making a small pucker with your lips as if you were blowing through a straw.  
  • Take a couple of seconds before your next inhale 
  • Do this 6 times.  

I like to throw in a bonus one if I’m really feeling out of sorts, and it helps bring everything back to awareness and focus. 

Journaling

It can be very difficult to process all of the overwhelming emotions, feelings, and thoughts going on in your head at once, especially if you don’t have anyone to talk about it with.  Cue the pen and paper, aka journaling.  

Journaling can have a strange stigma associated with it as being a “dear diary” activity that only children do when that could be farther from the truth.  

I personally started journaling at least 5 times a week for about a year now and it has changed my life for the better.   

The act of writing out your thoughts and feelings on a piece of paper is so therapeutic in helping to work through and process what you are experiencing.  Once you get started, you can find yourself on a roll putting everything that has been going on lately down on paper.  

If someone were to give you a difficult math problem, you would be better served writing it out on a piece of paper.  This could easily be said for everything that is going on in our head and by putting it down in front of us on a piece of paper helps organize and take the weight off of carrying it around with us all the time.

Diet

I love the way I feel after eating something healthy, nutritious, and packed with quality ingredients.  My mind feels clearer and my body feels stronger.  

This approach to a diet can transform the way you feel and think about yourself.

Instead of going for the “fast food” hit and eating fried, processed, fatty, sugary, unhealthy foods or drinks that may taste good and feel good for a very short time, challenge yourself to put down the bag of chips and eat an apple instead.

The numbers have shown the detrimental effect that a bad diet can have on our health.  So to give yourself a better and more comfortable body to live in and feel relaxed with, start eating healthier and include more fruits, veggies, and whole foods as often as you can!

How can a health or life coach help with PostPartum Depression?

When the traditional treatments for fixing PPD seem daunting and risky, it’s time to consider an alternative approach through coaching.  

Coaching takes a forward-thinking approach to creating and living the compelling future that you are deserving of.  It’s talk therapy mixed with a signature proven road map to help build back your confidence, grow your love, and be grateful every day that you wake up to help support your family.  

It’s time to not let your story of PPD define who you are and break the chains and overwhelming feelings through a process-driven, results-oriented journey to living the life you were meant to live.

Working with a coach will implement new strategies to help relax, process emotions, overcome adversities, and other techniques for working with PPD.  

Your time is now to be the supportive partner for your family, so come take the next step with Caproni Coaching and schedule a 30-minute connection call to find out how I can help you.

Conclusion 

After reading this article hopefully you have a better awareness of the alternative approaches for relaxing techniques when overwhelmed with postpartum depression.  

My best advice is to give one a shot and if it doesn’t work, move on to the next.  I bet there is at least one of these relaxation techniques in here that will help alleviate your stress, anxiety, or depression in some manner.  

If you are looking for more ways to get through PPD and think coaching could be an option, schedule a call with me for 30 minutes, and let’s see where you are at and what the next step might look like.  

Addison Caproni

Enjoy a life of love, gratitude and confidence with your family

5 Proven Steps to Working Through Postpartum Depression

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