As a breastfeeding mother you are everything to your baby – food, comfort, safety and love. Around the clock. That's a huge emotional load, especially if breastfeeding isn't going as smoothly as you hoped. So how do you ease this pressure and protect your own well-being, especially your mental health?
The good news is that research consistently shows breastfeeding can have positive effects on mothers’ mental health, including better sleep and lower rates of depression.
Many women worry breastfeeding will mean less sleep, or are encouraged to offer formula at night so they can “get a break". But in a study of 6410 women,those who were exclusively breastfeeding took less time to fall asleep, got more sleep overall, had a greater percentage of restorative ‘slow-wave’ sleep and reported less day time fatigue and better health than women who were mixed feeding or formula feeding.
Breastfeeding offers Important benefits to both mothers and babies however much breast milk or however long you breastfeed. Some women will need to supplement, and no mother should feel discouraged for doing what works for her. But as Dr Kathleen Kendall-Tackett, health psychologist, IBCLC and researcher, explains, “unfortunately, partial breastfeeding does not provide these protections against depression. In fact, in our data, there was no significant difference between mixed-feeding and exclusive formula-feeding in maternal sleep or mental health.”
Another fascinating area of research is how breastfeeding can switch off the stress response. Research shows that stress - both physical and psychological -increases inflammation, the most significant risk factor for depression. Breastfeeding is anti-inflammatory. So, as well as reducing the risk of depression in breastfeeding mothers, breastfeeding can also reduce the risk of heart disease and diabetes (for YOU!), throughout life.
Whether breastfeeding is flowing smoothly or feels harder than you expected, taking care of yourself is essential. Here are 12 ways to protect your mental health while you are breastfeeding:
1. Get mental health support
For support and counselling - if you are in Australia, ask your GP for a mental health plan and a referral to a psychologist whichgives you medicare funded visits. You can also get fully funded counselling, including Telehealth sessions, with egistered peri-natal psychologists through The Gidget Foundation.
2. See an IBCLC
Breastfeeding challenges such as sore nipples and anxiety about milk supply can quickly cause stress. It’s important that breastfeeding is supported and problems are addressed quickly and appropriately. An International Board Certified Lactation Consultant (an IBCLC ) has extensive training and is the gold standard for support.
3. Eat well
A diet high in refined sugar can worsen mood and depressive symptoms, while omega-3-rich foods can improve brain function and emotional resilience. Aim for a healthy diet including fresh fruits, vegetables, protein and good fats such as oily fish (salmon, sardines and tuna), that are rich in omega 3 fats. If you are a vegetarian, you can add flaxseeds to smoothies and cereal, or flaxseed oil to salads to get a dose of Omega 3 fats. Nourishing one-handed snacks include avocado, boiled eggs (keep a few in the fridge ready to grab), hummus on whole grain toast or crackers and, of course -Boobie Bikkies!
4. Get Sunshine and
move your body
Exercise will dissipate stress hormones such as adrenalin as it boosts your endorphins (happy hormones), and sunshine will boost your serotonin levels, helping you feel happier and healthier. So pop your baby in a wrap or carrier or a pram and head out for a walk in the fresh air.
5: Try ‘breast sleeping’
It’s not easy to always ‘nap when baby naps’ but if you don’t yet have other children or they can be quietly occupied, you can lie down while baby feeds and as long as you create a safe sleep space – on a firm bed, not a couch or chair, – and you aren’t a smoker or affected by medication or alcohol that could impair your responsiveness to your baby, this is a sanity-saving way to re-charge.
6. Stop comparing
Smiling instagram mums wearing white dresses (without sticky fingerprints from their many small children) as they make sourdough from wheat they have ground by hand are not your benchmark, when you can't even find any clean knickers, let alone a dress. Remember the saying, "comparison is the thief of joy.' You are the best mum for your baby. You are doing an awesome job. Your baby loves you, just the way you are.
7. Speak up
Your partner isn’t a mind reader and if your partner is a man, he will think differently (it’s science!). For instance, if he walks into a room to pick up his phone, he will pick up his phone – he probably won’t notice the dirty cups that need to be washed. Seething about not getting help isn’t good for your mental health so if you are stuck on the couch cluster feeding and starving or feeling upset about the mess, ASK your partner to make dinner, grab the washing, tidy up or whatever.
8. Ignore negative comments
People may offer unsolicited advice about your baby, your boobs, how often you are feeding your baby or how many times he is waking at night. Try not to let these comments undermine you. You are the expert about your baby. If you cop advice that makes you doubt this, filter it by asking, ‘is it safe? Is it respectful? Does it feel right?’
9. Join a support group
You need a cheering squad of other mums who will support you around breastfeeding. People who have your back; who can share sensible information and empathise when the going gets tough. You can join an online group (Try the Boobie Bikkies facebook page) but a real in-person group such as The Australian Breastfeeding Association or La Leche League is great because as well as support and trustworthy information, you get social engagement that is beneficial for your mental health.
10. Netflix and chill (literally)
Snuggle with your baby and enjoy some skin-to-skin while you relax and watch a movie, especially one that makes you laugh. As you release endorphins (happy hormones) from laughing, snuggling with your baby will release oxytocin, the love hormone that helps you relax as it helps your milk flow. Bonus – you will boost your milk supply and reduce your stress chemicals.
11. Give yourself credit
You are doing an awesome job! Whether you are stuck on the couch for hours with a newborn, breastfeeding a wriggly toddler, pumping at work, or feeding your little one several times a night, give yourself a big ‘high five’! You deserve recognition for the awesome job you are doing!.
12. Keep on breastfeeding
Being everything to your baby in the early days is intense, but breastfeeding can support your mental health when it’s going well. As Lisa shared:
“I planned so hard for a natural birth… after a C-section I felt like my body had failed. Breastfeeding was tough at first but now it’s so lovely—it has helped me heal.”
Remember: while breastfeeding can offer protection against depression, it’s not a guarantee. If you have symptoms of depression or anxiety, or if you feel overwhelmed, please seek help. Let your doctor know you are breastfeeding so they can recommend treatment that is compatible—there are safe medications for breastfeeding mothers.
Remember: while breastfeeding can offer protection against depression, it’s not a guarantee. So if you do have symptoms of depression or anxiety or at any time you feel overwhelmed, please seek help. Let your doctor know you are breastfeeding so they can offer treatment that is compatible - there are safe medications for breastfeeding mums, If you do choose or need to wean, please try to do this gradually if possible because a sudden withdrawal of breastfeeding hormones can trigger post weaning depression.
