Do You Have Postpartum Depletion? Signs You’re Running on Empty and What to Do About It

Without knowing the actual statistics, I would estimate that postpartum depletion affects 80 percent of all mothers — and that’s not even new mothers, just mothers in general.

The mothers I know personally are healthy in the general sense. They take care of themselves, go to the gym, swim at the beach, cook and eat nourishing food consistently, and make time for themselves where possible. 

And even so: motherhood is an all-in, round-the-clock gig and depletion can and does creep in at times!

So what exactly is postpartum depletion?

Officially, this is a time symptomised by unrelenting physical, emotional and mental fatigue, due to pregnancy, birth and parenthood. 

With anything, there are variations within this level of depletion. Physically, you may recover after several months. Mentally and emotionally, though — coupled with the pace and stress of modern life — true recovery may take years.

Stresses on our systems that we may not acknowledge as being stress can include things such as artificial light, constant communication via emails, texts, DM’s, constant information downloading, less time in nature, less time in leaf life communication, more toxic substances, more pollution in the air, less nutritious food, money worries. And so on. 

So, what are the signs that you may need to look further into your postpartum depletion?

• You're tired. More than tired. You can have a great sleep, and still be tired. Or, you can have a crappy, interrupted sleep, and you're tired in your bones, but don't actually feel that tired because now you are also wired, and this has become your new normal.

  
  

• You can’t sleep, despite being ridiculously tired AND having the opportunity to do so. (Hello past me, this was a horrific time). If this is you, I feel your pain immensely. This is essentially because you have been chronically anxious for so long, you depleted your serotonin and subsequently melatonin, and are caught in a vicious spiral as if you can't sleep, the cortisol rises higher, and serotonin drops lower.

  
  

• You can't exercise as much as you used to. You can't push yourself hard, and you feel drained as opposed to energised after exercise. You may not even have the motivation anymore, despite remembering a time when you used to love exercise and crave those endorphins that used to make you feel wonderful.

  
  

• Things don't light you up like they used to. You used to look forward to catching up for a drink with friends, going out for dinner, going out for a day’s activities. Now everything feels hard.

  
  

• You're grumpier, more emotional, more ragey, or more moody than you used to be. Your tolerance level is so low, that just someone leaving a dish in the sink makes you want to hurl it across the room. But you don't, because you know that then you will be the person to clean up the mess and you can't bear the thought of another job to do. The mental load consistently feels too heavy.

Essentially, if you don't feel like you anymore, and you know you are not your most vibrant self, you are experiencing a level of depletion. 

Here’s how you can initiate change and bring back your energy and vitality:

• Book an appointment with a health professional, either a doctor or naturopath (I’m here for you!) to organise some basic blood tests and discuss your situation. Depending on your situation, a mental health care plan may also be appropriate, which a doctor can help you with. Do NOT take the first doctor appointment you can get, as while it's tempting, if you are mustering up the time and energy to go to an appointment, you want to make sure it's with someone you think will really listen to you. Refer back to my post here regarding top blood tests to be requested.

  
  

• Carve out some time for yourself. Nothing will change if you are running around like a headless chicken and rushing from task to task. Take yourself out for a coffee, take a journal, write out how you are feeling and start to get clear what is draining you and where you could make adjustments or call in additional support.

  
  

• Similarly, connection time. Whenever you have capacity, organise some time with someone else who makes you feel good so that you're not alone with your thoughts for too long. Healthy distraction and a sense of belonging and connectedness can work wonders to boost your spirits.

  
  

• Review your nutrition. Inevitably, if you are not feeding yourself nutrient-dense food, you WILL become deficient. Do an honest review of how and when you feed yourself. Are you eating with one hand while rushing out the door? Are you feeding a baby then also just having some of their crackers or finishing their leftovers as opposed to feeding yourself a full meal? Are you getting enough protein, nourishing fats, energy-giving veggie's and fruit? How could you ensure you’re fuelling yourself as best as you can?

  
  

• Find your red threads of the day. Red thread are the things that when you look back on your day, were the best parts. Figure out what they are, then aim to do at least one red thread activity every day. Speak these out with a partner or friend, or write them down, to build the habit of ‘noticing.’