Motherhood Survival Manual

Your prenatal class doesn’t teach you strategies for reducing your risk of postpartum depression.

That’s why the MOTHERHOOD SURVIVAL MANUAL is essential preparation for motherhood. It’s your prenatal class 2.0

Written by a Dr. Jill Zechowy, MD, MS, a perinatal mental health physician, mom of 2 and survivor of postpartum anxiety. She has helped hundreds of women conquer postpartum depression and anxiety.

In this Manual Dr. Zechowy shares the skills and strategies you need to prevent postpartum depression and anxiety.

Available on Amazon https://www.amazon.com/Motherhood-Survival-Manual-Postpartum-Depression/dp/B0D3QHWSTQ/

Perfect baby shower gift for someone you care about.

A new treatment is available for Postpartum Depression. For many women it can be a game changer.

Check out this beautifully written article ‘I’m a NICU Nurse Who Had Postpartum Depression 3 Times—Here’s What I’ve Learned’ by Sarah Klein in Well + Good. See the comments for the link.

Many cultures have traditions of care for postpartum mothers. For the Igbo ethnic group of southeast Nigeria, this is called the Omugwo ritual. During the Omugwo period (varying between 7 weeks to 6 months) moms are cared for at home.

Postpartum women are discouraged from doing household chores, cooking or working.

Family members - often her own mother - move in and provide both practical and emotional support.

Moms who receive greater support are less likely to have postpartum depression.

What is your family tradition? Did you get the support you needed?

Postpartum depression blocks you’re ability to bond and feel joy. It’s not your fault.

There are actual biochemical factors that block you from being able to enjoy this time.

If you think you might have postpartum depression, you can talk to your doctor or
you can find a therapist with postpartum support international.

The MOTHERHOOD SURVIVAL MANUAL is now available on Amazon. Get the tools to better understand what you are feeling and learn strategies to fight depression and anxiety. Gift one to an expectant mom!

Sleep matters. Current parenting trends that reduce maternal sleep may be increasing the rates of postpartum depression.

More evidence that sleep techniques prevent and help improve postpartum depression. See the study link in the comments.

Parents Can’t stop Talking Getting Their Pink Back - Here’s What to Know.... Recovering after having a baby take time. You can lose your SELF in the process.

I wrote the MOTHERHOOD SURVIVAL MANUAL: Your Prenatal Guide to Prevent Pospartum Depression & Anxiety to give you a roadmap back to reclaiming your SELF, while loving being a mom.

Check out this article, link in caption. You can find my book on Amazon.

Prenatal depression
Childcare stress
Life stress
Social support
Prenatal anxiety
Maternity blues
History of depression
Family income
Woman’s occupation
Pregnancy and birth complication
Marital satisfaction
Neuroticism
Negative cognitive attributional style
Current abuse or violence
Infant temperament
Lowered self-esteem
Unplanned or unwanted pregnancy
Substance abuse
Preeclampsia or HELLP Syndrome
Obesity
Sleep disturbances
Breastfeeding
Body image dissatisfaction
Childhood sexual abuse
Hypothalamic-pituitary-adrenal dysregulation
Inflammatory process
Genetic vulnerability

These risk factors were found in a Umbrella Review published in the Journal of Midwifery & Women’s Health In 2020. (Cited below.) However we know there are other factors not included in this review, including maternity leave less than 12 weeks long and a family history of depression, even in a woman’s male relatives.

Since lots of factors contribute to Postpartum Depression multiple approaches can help treat it, including therapy, medications, behavioral approaches and support.

Hutchens BF, Kearney J. Risk Factors for Postpartum Depression: An Umbrella Review. J Midwifery Womens Health. 2020 Jan;65(1):96-108. doi: 10.1111/jmwh.13067. Epub 2020 Jan 22. PMID: 31970924.

These are just a few tips to sleep better in pregnancy. But there are so many ways to get a better pregnancy experience.
And many more tips for a better postpartum!

I’m Dr. Jill Zechowy. I remember how long it took for me to feel like my old self. Since then I’ve helped hundreds of women thrive in pregnancy and postpartum.

I published the Motherhood Survival Manual so moms can “Get their pink back!”

Available on Amazon or www.motherhoodsurvivalmanual.com/book

Anehedonia is the inability to experience pleasure, particularly with things that would normally bring you joy.

Imagine not being able to enjoy your baby’s smile. Mother’s often feel guilty about not enjoying their baby. Yet this is due to the depression, not them.

That’s how cruel postpartum depression is.

Follow the Motherhood Survival Manual to learn more.

Postpartum depression is a diagnosis of lowered mood, sense of hopelessness, overwhelm, trouble sleeping and feelings of failure.


https://www.thebump.com/a/postpartum-rage

Yoga in pregnancy has been found to decrease stress level, anxiety, depression, stress and duration of labor.


Corrigan L, Moran P, McGrath N, Eustace-Cook J, Daly D. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis. BMC Pregnancy Childbirth. 2022 Mar 25;22(1):250. doi: 10.1186/s12884-022-04474-9. PMID: 35337282; PMCID: PMC8957136.

Sunlight is a natural mood booster. Multiple small studies indicate light therapy may improve postpartum depression.

In these summer months you don’t need a light box. You can just go outside to get your sunlight.

Spend about 20-30 minutes outside each morning. Simply being outside without a hat or sunglasses is enough light exposure, even if it’s a cloudy day.

Benefits generally take a couple weeks to begin so it’s important to be consistent.

If you think you have depression, talk to your doctor to make sure you are getting complete treatment.


Li X, Fang L, Guan L, Zhang J, Zheng M, Zhu D. The effects of light therapy on depression and sleep in women during pregnancy or the postpartum period: A systematic review and meta-analysis. Brain Behav. 2023 Dec;13(12):e3339. doi: 10.1002/brb3.3339.

Now you can have the tools to reduce your risk of Postpartum Depression & Anxiety!

The Motherhood Survival Manual gives you tools and strategies to:

Create a better birth experience.
Increase support from your partner.
Get better sleep in pregnancy and postpartum.
Become the mom you want to be.

Writen by a perinatal mental health physician, mom of 2 and postpartum anxiety survivor, Dr. Jill Zechowy, MD, MS.

Check it out on Amazon link in bio.

Yes, studies have shown there are steps you can take to reduce your risk of postpartum depression.

We need to change our approach to motherhood to include ways to prevent postpartum depression.

Comment "STUDIES" and I'll send you citations.

It's a massive shift and it takes time to recover.

Learn how to better prepare your body and mind - follow the Motherhood Survival Manual.

Wish your favorite Super Mom a very Happy Mother’s Day! 💕

Want to help a postpartum mom? Here’s how:

🔹 Let her know you are tinking of her.
🔹 Do a load of laundry.
🔹 Take the older kids on an outting or pickup from school.
🔹 Watch the baby so she can shower or nap.
🔹 Do the dishes or wash the bottles.
🔹 Walk her dog.
🔹 Run an errand for her.
🔹 Bring her dinner.
🔹 Organize a mealtrain.
🔹 Take a walk with her.
🔹 Join her on first grocery trip with her baby as an extra pair of hands.
🔹 Ask her what would be most helpful.

What was most helpful for you postpartum?

1 in 7 mothers develop postpartum depression.
And 1 in 5 develop a mood or anxiety disorder.

Research is showing there is so much we can do to reduce those risks.

Your well-being is important.

Coming soon! The ultimate guide for a better postpartum experience.

Your prenatal class 2.0. Because your wellbeing matters.

Long before I became a perinatal psychotherapist, even before before I finished my medical residency, I saw a therapist for support with infertility. It took me four years to have my first child and another four-five years to have my second.

My therapist gave me measured hope. She helped me approach my infertility journey armed with knowledge and coping strategies. She was my initial inspiration for changing careers.

Prior infertility is a risk factor for postpartum depression and anxiety.

Get the support you need for this journey.

You don’t have to do this alone.

1) No matter how ma*****na is consumed (smoked, vaped, edibles or topical), it enters breast milk.

2) Because Ma*****na is fat-soluble and has a long half-life, it is actually concentrated in breast milk. The concentration of THC in breastmilk can actually be higher than in the mother’s blood stream.

3) THC desposits can remain over six weeks within the fatty tissue of the breast. (Unlike alcohol which is rapidly excreted by the kidneys.) So pumping and dumping is unlikely to be protective.

4) Ma*****na use is associated with delated motor development of babies at 1 year old.

Postpartum ma*****na use is increasing significantly. We do not fully understand the impact this has on children.

Natural isn’t always safe.

Essential Reads: Cannabis and Breastfeeding - MGH Center for Women’s Mental Health https://womensmentalhealth.org/posts/cannabis-and-breastfeeding/

#420 *****na **ng

Learn ways to get the support, self-care, & sleep you need.

Create your Motherhood Survival Plans to thrive postpartum.

The Motherhood Survival Manual is coming soon!!!

Support the Black Maternal Health Momnibus Act to take action to decrease Black maternal health disparities.

Now it’s time to take care of you. What can you do to nourish your body?

Facts

It’s time we as a nation value motherhood. The rest of the world does.

Women are 50% of the vote. We have the power to create change.

Let’s end the disrespect. Vote like a mother.

When your needs are met, you have a greater bandwidth to handle a hard day or a long night.

Get the support you need to be able to.