7 Ways to Overcome Postpartum Depression

Having a baby changes everything. You’re running on no sleep, trying to feed around the clock, and figuring out a million new things. It’s a lot.

And sometimes, it’s more than just feeling tired.

If the sadness, anxiety or emptiness sticks around for weeks, it could be postpartum depression (PPD).

PPD is common and treatable. It affects about 1 in 5 new moms in India. It can show up as low mood, irritability, trouble sleeping, or feeling disconnected from yourself or your baby.

Here are a few simple things that can actually help:

1. Move your body when you can

You don’t need to exercise. Just move a little. Even walking around your home or stepping out for a few minutes can help shift your mood.

💡 Try this:

• Go for a short walk with your baby

• Do some stretches on the bed or floor

• Open the window, feel the breeze, breathe

2. Eat something simple and regular

When you're running on fumes, food can feel like a chore. But your body and brain need fuel to cope.

💡 Try this:

• Eat something every few hours

• Dahi-chawal, khichdi, fruits, makhana, whatever’s easy

• Give yourself a few quiet minutes to just sit, breathe and finish your meal without rushing

  
  

3. Take breaks, even short ones

It’s okay to want space. You are not selfish. You’re human. Even 10 minutes of Me-Time can make a difference.

💡 Try this:

• Let someone hold the baby while you shower

• Step outside for a few minutes

• Sit with a cup of chai or just rest in silence

  
  

4. Sleep whenever you can

“Sleep when the baby sleeps” is easier said than done, but even short naps matter. Lack of sleep makes PPD worse — try to protect your rest as much as possible.

📌 Try this:

• Go to bed early when your baby sleeps

• Let your partner or someone else handle one night feed

• Don’t push yourself to “catch up” on chores during nap time

  
  

5. Add omega-3s if possible 

Omega-3s are good for brain health and can support your mood too. You can get them through food or supplements, whether you're vegetarian or not.

💡 Try this:

• Add flaxseed powder to atta or curd

• Snack on walnuts or chia seeds

• If you eat non-veg, include eggs or fatty fish like rohu, ravas or salmon a few times a week

  
  

6. Re-think feeding choices if needed

Research says, breastfeeding can protect against PPD but only if it’s going well. If nursing is causing pain, stress, or sadness, it’s okay to explore other options.

📌 Try this:

• Speak to a lactation consultant

• Mixed feeding is okay

• Choose what supports your mental health

  
  

7. Don’t try to do it all alone

Motherhood can feel lonely, even when you’re not physically alone. You’re not meant to do everything yourself. Ask for help. Talk to someone. Let it out.

💡 Try this:

• Call a friend you trust and ask if she can be your go-to person when things feel heavy

• Let your partner or family help in whatever way they can

• Join a mom group or online community 

  
  

When to talk to a doctor or therapist

If you’ve tried all of this and still feel stuck, it might be time to get some extra support.

Please reach out if:

• You feel low, anxious or overwhelmed most of the time

• You’re not bonding with your baby

• You feel numb, hopeless, or not like yourself

• You’re having scary thoughts or feel unsafe

You don’t have to wait for things to get worse. Talking to a trained postpartum counselor can help you make sense of what you’re feeling and guide you through it with the right tools and support.

Want help? You can book a session with one of our trained postpartum counselors. You don’t have to go through this alone, we’re here for you.