Finding Light in the Dark: A Self-Care Guide for Navigating Postpartum Psychosis

 The Unspoken Journey of Motherhood: A Tribute to Women’s Strength and Mental Health Awareness

Giving birth is one of the most monumental, life-changing events a woman can experience. Yet, for centuries, it has been one of the most unacknowledged, underappreciated acts of human endurance. The process of bringing life into this world is long, often grueling, and, at times, unbearable. Though the joy of holding a newborn in your arms is indescribable, the toll it takes on a woman’s body and mind is profound.

Thankfully, in today’s world, we have come to recognize the significance of mental health, especially when it comes to women during and after childbirth. But this is not a universal reality. In many places, mental health is still stigmatized and shrouded in silence, especially surrounding the emotional challenges of postpartum experiences. The struggles that mothers face after childbirth are too often left unspoken, leaving them feeling isolated, ashamed, and unable to seek the help they need.

This blog is dedicated to providing you with a basic understanding of postpartum psychosis, a severe mental health condition that some women face after childbirth. If you live in a place where mental health is still a taboo topic, this resource will offer you insight and help you understand what you or a loved one might be going through. No woman should have to feel alone in her journey, and no mother should feel the weight of silence when it comes to her mental health.

Historically, women’s bodies have been treated as vessels of childbirth, with little regard for the emotional and psychological toll it takes. For centuries, women were expected to bear children and endure the physical pain and psychological burden that came with it without complaint. In some societies, women were even shamed or punished for any perceived weakness, whether it was physical illness or signs of emotional distress after childbirth. Conditions like postpartum depression or psychosis were brushed off as hysteria or seen as signs of moral weakness rather than serious health issues.

Though progress has been made, the echoes of this neglect still remain today. There are places where talking about a woman’s mental health after childbirth is uncomfortable, a topic pushed aside or dismissed as irrelevant. But the truth is, the struggles women face during this time are very real and deserve acknowledgment and understanding. Mental health is not a luxury or a trend, it’s an essential part of living a balanced and healthy life, especially during one of the most vulnerable periods of a woman’s life—postpartum.

As we move forward, it’s important to show gratitude to the women who came before us, our ancestors, who bore these struggles with little to no support. They lived in a world that often dismissed their pain and pushed them to carry burdens far heavier than they should have had to. Because of their silent endurance, we now stand in a time where we can talk about these challenges and find solutions. We owe it to them, and to ourselves, to break the silence and seek the care and support every mother deserves.

Let’s honor their strength by shedding light on postpartum psychosis, ensuring that no mother ever feels abandoned in her darkest moments.

What is Postpartum Psychosis?

Postpartum Psychosis (PP) is a severe, but treatable, form of mental illness that occurs after having a baby. It can happen ‘out of the blue’ to women without previous experience of mental illness. It normally begins in the first few days to weeks after childbirth. It can get worse very quickly and should always be treated as a medical emergency. Most women need to be treated with medication and admitted to hospital. With the right treatment, women with PP do make a full recovery. Recovery takes time and the journey may be tough. The illness can be frightening and shocking for both the woman experiencing it and her partner. Women do return to their normal selves, and are able to regain the mothering role they expected. There is no evidence that the baby’s long term development is affected by Postpartum Psychosis.

Symptoms

Women with Postpartum Psychosis may be:

• Excited, elated, or ‘high’

• Depressed, anxious, or confused.

• Excessively irritable or changeable in mood.

 Postpartum Psychosis includes one or more of the following:

• Strange beliefs that could not be true (delusions).

 • Hearing, seeing, feeling or smelling things that are not there (hallucinations).

• High mood with loss of touch with reality (mania).

• Severe confusion. These are also common symptoms

• Being more talkative, sociable, on the phone an excessive amount.

• Having a very busy mind or racing thoughts.

 • Feeling very energetic and like ‘super-mum’ or agitated and restless.

 • Having trouble sleeping, or not feeling the need to sleep.

• Behaving in a way that is out of character or out of control.

 • Feeling paranoid or suspicious of people’s motives.

 • Feeling that things are connected in special ways or that stories on the TV or radio have special personal meaning.

 • Feeling that the baby is connected to God or the Devil in some way. There are a great many other symptoms that can be experienced.

What causes PP?

We still have much to learn about the causes of PP.

 What is known is that:

 • PP is not your or your partner’s fault. It is not caused by anything you or your partner have thought or done. Relationship problems, family income, or the baby being unwanted do not cause PP.

 • The dramatic changes in hormone levels following birth are thought to trigger PP, but studies have not yet identified how these factors are involved.

• Genetic factors are thought to play a role. Women are more likely to have PP if a close relative has had PP.

• Women with a history of Bipolar Disorder are at very high risk of PP.

• Disrupted sleep patterns might be involved in triggering PP in some cases.

• There is mixed evidence about whether the type of delivery or a traumatic delivery plays a role. It is possible that there are overlaps with physical illnesses that occur during childbirth, such as pre-eclampsia and infection

Treatment for PP

Partners say that seeking treatment can bring about a vast array of difficult emotions – feelings of disloyalty, guilt, relief, helplessness, stress and frustration. The health system can be hard to navigate, and a great deal of tenacity is sometimes needed. Admission to hospital Most women with PP need to be treated in hospital, but some can be safely cared for at home with regular support visits from mental health workers (for example Crisis Resolution and Home Treatment teams). However, managing the illness at home can be very hard for you and the rest of the family. If you are caring for your partner at home, or while you wait for a hospital bed to become available, these tips can help you to cope with how your partner is behaving:

• Sitting beside your partner, rather than in front of her, can seem more comforting and less confrontational if she is confused. Try to remain a ‘friend’ and talk to her, although she might not be able to take it all in.

• Try to limit your partner’s mobile phone use if possible, so she doesn’t have the embarrassment later of realising she made calls to distant friends or work colleagues when unwell.

 • Try to be understanding about what she thinks is real

• Try not to take upsetting things she says or does personally. These things are caused by the illness and not what she really thinks.

Your Role During Admission

The length of time for hospital admission is highly individual. An average stay for PP is around 8 –12 weeks, but some women are admitted for only 2 weeks and some for much longer. Your role for a few weeks is going to be balancing looking after yourself, your partner and bonding with your baby. It is going to be a difficult time and you are likely to be exhausted. Feeling alone, confused, stressed, frustrated or unsure of how to help is very normal at this point.

 Telling family and friends It’s worth giving yourself a bit of time to think about who needs to know and what they need to know. Explaining what’s happening to family and friends may be difficult. It can be hard for people to accept that someone close to them is mentally ill.

Things to think about:

• Who needs to know everything and who just needs to know a bit?

 • Does your partner want any visitors yet?

 • Whom do you need to support you personally?

 • What practical support can they give?

 – cooking meals

 – keeping other friends and family informed

 – offering childcare

 – helping with housework

Looking after your baby

 Caring for a baby might be new to you. Remember that the first few weeks after having a baby are hard for every parent, even without the additional worries and extra jobs that you have. All new parents need help and advice in the early days, so don’t be afraid to ask the midwife or health visitor for any support or advice you need in terms of feeding, holding, bathing, sleep routines, and bonding with your baby. In the first few days your midwife may be able to give you cartons of ready-made milk so you don’t have to worry about making up bottle feeds from scratch.

Managing work

 It’s really normal to feel worried about work and finances after your paternity leave ends. It may be a good idea to let your employer know what’s going on. Your employer has a responsibility to look after your health and wellbeing and you might be able to arrange a period of paid sick leave, compassionate leave or unpaid parental leave.

RECOVERY

Tips for the early stages:

• Your partner will probably have lost confidence as a mum. Try not to be the ‘baby expert’. Let her know there are things you’re unsure of and worried about too

 • Try to support her taking small steps with independent babycare, rather than backing out and letting you do it.

 • Make time to talk to each other – you are both getting over a big ordeal.

 • Try to have fun together and enjoy some of the things you’ve missed

 • Prioritise spending time together.

 • Take lots of photos of yourselves and your baby. It will help your partner to recall this time better and order her memories when she looks back.

 • Make sure that you have a plan in place should your partner’s symptoms get worse again, and that you know who to call in an emergency.

Health Service Support

Ideally there will be a plan in place for community mental health services to continue supporting your partner at home. A Health Visitor should be visiting you in the same way as for any other new parents. You can ask for more regular visits if support with babycare, bonding and recommendations for local parent and baby groups would be helpful. Most areas have a huge number of privately run parent-infant groups, such as baby massage, singing and signing, baby yoga etc. Some mums find these groups helpful and others find it too daunting to attend alone when recovering. Most groups are also open to Dads and babies. Some areas of the UK also have parent-infant specialists such as clinical psychologists who can help with bonding with the baby and helping your partner to regain her confidence.

The impact on your relationship

 While your partner is unwell and in recovery, your relationship will probably be very different from how it used to be. Many couples who’ve been through PP say that their relationship did change due to the illness. Some feel that their relationship suffered. Others feel that their relationship strengthened as they shared the experience of going through PP and learned to respect the resilience and determination their partners showed in the sometimes-long recovery period. There are a number of organisations that help couples think about problems in their relationships and these might be helpful a little further down the line.

What if you are suffering alone?

Healing Through Connection and Self-Care: Navigating Postpartum Psychosis Without External Support

For many women, the journey through postpartum psychosis (PP) can feel incredibly isolating, especially when they don’t have a strong support system. The lack of understanding from family, societal stigma, or the absence of a partner’s emotional availability can make recovery seem like an impossible uphill battle. But while it is always ideal to seek professional help, there are ways women can empower themselves to navigate this difficult time. Even in the face of overwhelming odds, there are steps a woman can take to reclaim her mental well-being, bit by bit.

Here are some practical and heartfelt strategies for women who may feel alone in their struggle but want to start the path to healing:

1. Talk to Fellow Women: Find Strength in Shared Stories

No one understands the challenges of motherhood like other mothers. Reaching out to fellow women who have experienced similar struggles can be incredibly healing. Whether it’s through an online support group, local community, or even just a neighbor, finding someone to share your thoughts with can ease the feelings of isolation. Many women feel comforted when they realize they’re not alone, that others have walked the same path and come out on the other side.

• Online Communities: Join online forums or social media groups focused on postpartum health. These spaces are often filled with women who are eager to offer advice, empathy, and encouragement.
• Local Women’s Groups: If internet access is limited, seek out women in your community or religious group. Even if it’s just a casual conversation, it can help ease the burden.

2. Communicate with Your Partner (If Possible)

If your partner is in the picture, try to communicate your feelings and experiences with them. While it may be difficult, opening up can provide them with the understanding needed to support you emotionally. Partners aren’t always aware of the depth of what’s happening, and sometimes, all it takes is a gentle, honest conversation to create a bridge of empathy.

• Explain Your Emotions: Share your thoughts and feelings honestly, even if they seem confusing or difficult to articulate. Let your partner know that this is a critical time where their support is invaluable.
• Create Small Action Steps Together: Ask your partner for help with specific tasks that will ease your load, such as taking over baby care for an hour or simply listening when you need to talk.

3. Practice Mindfulness and Spiritual Activities

Mindfulness can be a powerful tool in helping you stay grounded when the world feels overwhelming. By tuning into the present moment, even for just a few minutes each day, you can calm your racing mind and reconnect with your body.

• Breathing Exercises: Spend a few minutes every day practicing deep breathing or meditation. It can help reduce stress, anxiety, and the overwhelming thoughts that often accompany postpartum psychosis.
• Spiritual Practice: Whether you’re religious or spiritual, engaging in activities like prayer, chanting, or simply reflecting on your spiritual beliefs can provide a sense of peace. Many women find solace in reconnecting with a higher power or seeking guidance from spiritual traditions that resonate with them.

4. Nourish Your Body: Eat Well to Heal Well

It’s easy to forget the importance of nutrition when dealing with a mental health crisis, but the body and mind are deeply interconnected. Proper nourishment can improve your mood, energy levels, and overall mental well-being.

• Prioritize Simple, Nutritious Meals: Try to include plenty of fruits, vegetables, whole grains, and proteins in your diet. Foods rich in omega-3 fatty acids (such as salmon, walnuts, and chia seeds) are known to support brain health and reduce symptoms of depression.
• Stay Hydrated: Drinking enough water is key to maintaining physical and mental energy. Dehydration can exacerbate feelings of fatigue and sluggishness, making everything feel more overwhelming.
• Supplement Wisely: If possible, consider incorporating supplements like vitamin D, B-complex, or magnesium, which can help regulate mood and energy levels.

5. Move Your Body Gently

Physical movement, even in small amounts, can have a huge impact on your mental state. Exercise releases endorphins, which can boost your mood and reduce feelings of anxiety or depression. While intense workouts aren’t necessary (or even feasible in the postpartum period), gentle movement can be incredibly healing.

• Start with Small Steps: Simple stretches, short walks, or light yoga can be enough to release tension from the body and clear the mind. Aim for consistency over intensity.
• Incorporate Baby Time: If it’s hard to find time for yourself, try incorporating your baby into these activities. Walking with a stroller or doing gentle stretches with your baby nearby can be a wonderful way to bond while moving your body.

6. Create a Self-Care Routine (No Matter How Small)

Self-care doesn’t have to be elaborate to be effective. Even small moments dedicated to yourself can make a huge difference in how you feel mentally and physically. By carving out intentional time each day to do something for yourself, you signal to your mind and body that you deserve care, too.

• Simple Self-Care Acts: Taking a warm shower, reading a few pages of a book, listening to your favorite music, or lighting a candle for relaxation—these small acts of self-love can go a long way in boosting your spirits.
• Prioritize Rest: Sleep may be difficult with a newborn, but try to rest whenever possible. A nap or even just a few moments of quiet relaxation can make a world of difference.

7. Set Realistic Expectations for Yourself

It’s important to remember that recovery is a process, and it doesn’t happen overnight. Be kind and gentle with yourself, and release the pressure to feel "normal" immediately. It’s okay to have difficult days; you are allowed to take this journey at your own pace.

• Lower the Bar: Give yourself permission to let go of expectations around being a “perfect” mother or partner. The fact that you are doing your best is enough. It’s okay to ask for help or take shortcuts when needed.
• Celebrate Small Wins: Acknowledge the small victories each day—whether it’s getting out of bed, eating a meal, or simply surviving another day. These moments are all steps toward healing.

8. Seek Professional Help (If and When Possible)

If you have access to any form of healthcare, whether through a doctor, midwife, or counselor, don’t hesitate to reach out. Postpartum psychosis is a serious condition that may require medical intervention, including therapy or medication. If resources are limited in your area, explore local health clinics or charities that may offer free or low-cost support.

• Hotlines and Remote Counseling: Many organizations offer confidential support via phone or online chat. These can be lifelines for those without immediate physical support.
• Leverage Local Resources: Seek out mental health organizations, postpartum care groups, or even community-driven health centers for guidance.

Conclusion: The Power of Self-Empowerment

While it can be incredibly difficult to recover from postpartum psychosis without external support, it’s important to remember that you are not powerless. By nourishing your body, calming your mind, and reaching out to others, you can take steps toward healing. Every small act of self-care, every conversation, and every moment of rest is a victory on the road to recovery. You are not alone, and even without a traditional support system, you can find ways to thrive and regain control over your mental health.