7 Best Postpartum Depression Relaxation Techniques

If you're struggling with the transition to new motherhood, you're not alone. Research shows that up to 20% of birthing women experience postpartum depression in the weeks following delivery.

Thankfully, you don't have to navigate this by yourself.

I'm Dr. Lilit Ayrapetyan, a clinical psychologist and postpartum therapist in Los Angeles. I specialize in helping women like you: new moms who are struggling with postpartum depression symptoms (or other perinatal mental health disorders) and who want to create harmony between their careers, their role as a mom, and their own personal well-being.

I compiled this list of relaxation techniques to help women like you prioritize self-care. As a mother and entrepreneur myself, I understand firsthand how difficult it can be—but I also know that creating the life you want is entirely possible. These tips can help.

Who are these techniques for?

These techniques are for anyone who is experiencing depressive symptoms after childbirth. They can also be helpful for people experiencing the baby blues, even though these can be a normal part of the postpartum experience. Since non-birthing partners can also experience postpartum depression symptoms, these techniques are also appropriate for those who have not given birth.

Common symptoms of postpartum depression include

• Feeling sad, anxious, angry, or empty,

• Mood swings,

• Worrying about hurting your baby,

• Feeling guilty or inadequate about your ability to care for your baby,

• Feeling disconnected from your baby,

• Withdrawing from loved ones,

and more.

While these strategies can help promote relaxation, they aren't meant to replace consulting a healthcare provider or mental health professional. I recommend using these strategies as a supplement to proper medical and mental health care.

If you or a loved one is in crisis and needs immediate support, please contact the 988 Suicide and Crisis Lifeline.

How can these tools help?

These strategies can promote relaxation, which is vital during the often stressful time of transition to new motherhood. Even moms who don't experience postpartum depression may feel anxious, overwhelmed, or stressed trying to adapt to their new role as a parent.

The tools I share below are meant to provide holistic support to new parents. They can help with your emotional, physical, social, and mental health. Underneath each tip, I'll share my insight about how that specific one can support your well-being.

7 postpartum depression relaxation techniques to try at home today

Review this list and try whichever tips feel accessible to you. Each person is different, so what works for one person may not feel as effective for someone else. Make sure to check in with yourself through the process.

1. Breathing exercises

Example: Box breathing.

How to do it: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. Regulating your breathing in this way can help promote a sense of relaxation.

2. Progressive muscle relaxation

Example: Follow along with this resource from the U.S. Department of Veterans Affairs or listen to a guided script on YouTube or a free meditation app.

How to do it: Sit in a comfortable position or lie down. Starting with your toes, flex each muscle group in your body and hold for five to ten seconds. Release the contraction and move on to the next muscle group, ending with the muscles in your face. This can help your body release any pent-up tension.

3. Grounding techniques

Example: 5-4-3-2-1 technique.

How to do it: When you're feeling overwhelmed, try this strategy to get out of your head and ground yourself in your physical environment. Take note of five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

4. Journaling

Example: Try a self-compassion journaling exercise.

How to do it: Often, it's easier to be kind to others than it is to ourselves. First, write down what you're worried or upset about. Then, take a moment to consciously reflect and write another entry in response. Try to write from the perspective of a compassionate friend rather than your own inner critic.

5. Distraction-free time

Example: Schedule screen-free time for yourself.

How to do it: When we have difficult emotions, it can be tempting to distract ourselves. (Who among us hasn't doom-scrolled Instagram for longer than we'd like to admit?) While it can feel good to avoid our emotions in the moment, this only keeps our feelings bottled up for longer. Schedule some time for yourself to simply be with your emotions rather than numbing yourself.

6. Connect with others

Example: Join an online support group.

How to do it: Get support from other new mothers who deeply understand what you're going through. Postpartum Support International offers several different virtual support groups so you can find the right fit for you. Plus, you can join from the comfort of your own home.

7. Spend time outside

Example: Spend a few moments taking in the sights and sounds of nature.

How to do it: According to the American Psychological Association, even a few moments of exposure to nature can have cognitive benefits. Sit on your porch for a few moments, take a short walk in the park, or even listen to a recording of nature sounds like crashing waves or crickets.

When home remedies for PPD aren't enough: A clinical psychologist's perspective

While these natural remedies can help new parents cope with the symptoms of postpartum mood disorders, they aren't a replacement for professional help. These can be considered part of complementary and alternative medicine rather than a formal way to treat depression and anxiety disorders.

Working with a medical or mental health professional ensures that you'll receive the evidence-based care that you need. Through using assessment tools like the Edinburgh Postnatal Depression Scale and treatments based on research (such as cognitive behavioral therapy), you can experience true relief rather than symptom management alone.

I've seen firsthand how effective therapy can be in treating postpartum depression. As a perinatal and motherhood specialist, I highly recommend working with a therapist alongside using these home remedies. You deserve support, and therapy can provide a safe, nonjudgmental, confidential space for you to deeply process your emotions and experiences.

Get the personalized support you need to heal from postnatal depression.

Ready to see how therapy can help you? Our clinicians specialize in treating depression and anxiety in new moms, as well as coaching and helping mothers create harmony between their roles as parents, entrepreneurs, and individuals.

We offer virtual coaching and therapy for women located in Los Angeles and across California. We also provide workshops focused on all things motherhood (more information coming soon!).

For more information about how we can support you, contact us for your complimentary consultation. We look forward to connecting with you and supporting you on your postpartum journey.