Most of us have heard of a birth plan, but have you heard about a postpartum mental health plan? Moms-to-be think about every detail about how we are going to give birth. Lights on or dimmed, birthing ball, natural or epidural, what music we want, who do we want in the room, what to pack in the hospital bag, which hospital and doctor, what medical interventions do you want and not want, etcetera. Rarely do we see beyond giving birth, especially if it is your first. After a quick Google and Pinterest search it is obviously that there is close to no information out there. If and when my husband and I have a second baby I will definitely be making a postpartum mental health plan after going through severe postpartum depression with my son. I asked some questions to a therapist at The Center for Postpartum Family Health in Houston to shed some light on this really important topic!
What is a postpartum mental heath plan?
A postpartum mental health plan is detailed outline of how you will manage adequate self-care, support from others, and support from mental health professionals, if needed.
What should be included on a postpartum mental health plan?
A postpartum mental health plan should include a plan for meeting your more “basic”
needs (food and sleep), as well as needs for connection with others and compassion
with yourself. A good postpartum mental health plan will also include contact
information for mental health providers who have specialized training and experience in
treating PMADs, in case that type of support is needed.
Do you recommend everybody have one, even if they have no never had a postpartum mood and anxiety disorder (PMAD) or have other children?
I would absolutely recommend that everyone have a postpartum mental health plan. Regardless of whether a parent experiences a perinatal mood and anxiety disorder, the postpartum period can still present a variety of challenges that make attending to basic self-care of the utmost importance. That being said, one in seven women and one in ten men will experience PMADs. Creating a postpartum mental health plan does not need to take a great deal of time, but can be a crucial tool in helping to reduce risk of or get quick and effective treatment for PMADs.
Do you have come up with a plan with a therapist or can you come up with one on your own? Can it be with just any therapist?
While it can certainly be helpful to work with a therapist to create a comprehensive and specialized postpartum mental health plan, you may be able to create a helpful plan on your own, as well. If working with a therapist to create a plan, it is important to work with someone who has training and experience in working with people during pregnancy and postpartum so that the plan is realistic, achievable, and well-suited to the life of someone who is caring for an infant.
What is the likelihood that somebody who had a PMAD in the past will have one again?
People who have had a previous episode of PMADs do have a significantly increased risk of experiencing an episode in with future pregnancies. That being said, I have found that people who have had successful treatment of a past PMADs episode often have a wealth of valuable information that can be useful in treating or helping to prevent a future episode. For example, someone who has successfully recovered may be better able to recognize initial symptoms, may be more knowledgeable in how to get access to care, and may also already know coping skills and behaviors that helped them to recover in previous episodes.
I have read that most moms that experience postpartum depression after giving birth have symptoms during pregnancy. How can this be included in the postpartum plan?
With many women, symptoms of perinatal mood and anxiety disorders begin during pregnancy. A postpartum plan can take this into consideration by beginning to practice self-care practices during pregnancy as well as making sure that mom has support during pregnancy as well. Many people find it helpful to begin therapy during pregnancy so that they have an established relationship with a therapist, and can begin addressing symptoms as early as possible. The earlier we can get people the support they need, the better!
Are there any postpartum mental health plan templates that you know of as a starting place?
I have one that I created to use with the people that I work with. Here are a couple of parts of it that may be useful for someone who is looking to create their own!
Is there anything else you want to add?
For women who have had a previous episode of a perinatal mood or anxiety disorder, creating a postpartum mental health plan can be an essential component in being prepared to have a better postpartum experience in the future. While we cannot 100% control or prevent the incidence of PMADs, we certainly can plan for activities and supports that will reduce risk, and likewise plan for how to effectively address any symptoms that arise.
In addition, there is often a great deal of preparation and emphasis placed on the birth process, but not as much preparation for planning for self-care and support of the parents after baby is born. This is a time when we need our tribe to surround us- to bring food, to check in with us. Unfortunately, many people don’t experience the type of support that they need postpartum. Oftentimes, family and friends truly want to help and support, but do not know the best way to help because they can’t read our minds. Creating a plan for support from others can help to prepare key people in your life to best meet your needs.
Kim Jones, MA
Licensed Professional Counselor
Licensed Marriage and Family Therapist
kimjoneslpc.com
With hope and healing,
Brittany
You will not have to fight this battle. Take up your positions; stand firm and see the deliverance the Lord will give you, Judah and Jerusalem. Do not be afraid; do not be discouraged. Go out to face them tomorrow, and the Lord will be with you.
2 Chronicles 20:17 (NIV)
Postpartum Support International: 1-800-944-4773 (Non Emergencies)
Postpartum Support International Support Coordinators
National Suicide Prevention Lifeline: 1-800-273-8255
Crisis Text Line: Text HOME to 741741
My Beloved 