Transitioning from CBT, let’s explore other effective approaches that also don’t involve medications.
Mindfulness is purposefully focusing on the present without judgment. Research supports widely known interventions, like mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) for the management of postpartum anxiety. MBSR combines meditation, body awareness, yoga, and reflection, while MBCT involves CBT and mindfulness meditation.
A systematic review of studies found these effective non-medication interventions against anxiety: yoga, music therapy, partner-performed massage, and CBT during pregnancy; aromatherapy and hydrotherapy during labor; kangaroo care with music therapy and massage postpartum.
In three trials, using lavender oil or bitter orange for aromatherapy significantly improved mood and reduced anxiety.
Here are more recommendations for non-medicated management of PPA:
● Seek help from family or friends with housework or babysitting, and consider joining a support group for new parents to share feelings and find understanding.
● Prioritize self-care through daily walks, yoga, and breathing exercises.
● Maintain a healthy diet and aim for as much sleep as possible, even by taking turns with your partner.