Five Tips for Recovering from Postpartum Depression and Anxiety
Postpartum depression (PPD) and anxiety remain the most common complications of childbirth, affecting nearly 1 in 5 new mothers and up to 1 in 10 new fathers (CDC, 2023).
The good news? Awareness, treatment, and compassionate support have grown significantly — and recovery is absolutely possible.
At the Center for Postpartum & Family Health (CPFH), our Houston- and The Woodlands-based therapists specialize in helping parents navigate the emotional challenges of the postpartum period with evidence-based care and deep empathy.
What Are the Signs of Postpartum Depression and Anxiety?
While every parent’s experience is unique, common symptoms include:
Persistent sadness, irritability, or guilt
Racing thoughts, worry, or panic
Difficulty sleeping even when tired
Feeling disconnected from your baby or partner
Loss of interest in things that once brought joy
If you’re unsure whether you’re struggling with PPD or postpartum anxiety, trust your intuition. If something feels “off,” that’s reason enough to seek support.
Five Practical Tips for Recovery
1. Prioritize Rest and Real Sleep
Sleep isn’t a luxury — it’s medicine. Aim for at least one five-hour stretch of uninterrupted sleep each night (or day, if that’s when help is available). This block allows your brain to complete essential sleep cycles for mood and hormone regulation.
If possible, coordinate shifts with a partner or helper so each adult gets restorative rest at least a few times per week.
2. Build a Support Network — and Accept Help
No one should parent alone. Reach out early to your village — family, friends, neighbors, or professionals such as postpartum doulas or night nurses. Support can look like:
A friend delivering meals
A neighbor walking your dog
Someone holding the baby so you can shower or nap
In Houston and The Woodlands, community support options include:
Move Your Body — Gently
Once cleared by your medical provider, light to moderate exercise can be as effective as some antidepressant medications for mild to moderate symptoms.
Aim for 30–45 minutes of gentle movement most days — walking around the neighborhood, stretching, yoga, or dancing to your favorite song. If that feels out of reach, start with five minutes. The goal is movement, not perfection.
Incorporate Daily Stress-Relief Moments
Even short bursts of calm matter. Try simple grounding practices such as:
Journaling for 10 minutes
A slow walk outdoors
Mindful breathing or short meditations
Listening to music or creating art
These activities lower stress hormones and restore a sense of control when life feels unpredictable.
Speak Up and Reach Out for Professional Help
You don’t have to wait until things are unbearable. Therapy offers a safe space to process, learn coping tools, and feel less alone. Some parents recover with therapy and lifestyle support alone, while others benefit from medication prescribed by a qualified provider.
If you experience thoughts of self-harm or suicide, seek immediate help:
Call or text 988 (Suicide and Crisis Lifeline)
Contact your OB-GYN or nearest emergency department
For specialized postpartum care in Texas, reach out to CPFH — we offer teletherapy statewide and in-person sessions in Houston and The Woodlands.
📞 Call 713-561-3884 or email info@cpfh.org to schedule an appointment.
Frequently Asked Questions
Q: How long does postpartum depression last? A: With appropriate treatment and support, many parents begin to notice improvement within several weeks to months. However, untreated symptoms can persist much longer — early intervention matters.
Q: Can partners experience postpartum depression? A: Yes. About 1 in 10 fathers or non-birthing partners experience postpartum depression or anxiety, often linked to sleep deprivation, role strain, or witnessing a traumatic birth.
Q: Is medication safe while breastfeeding? A: Many antidepressants and anti-anxiety medications are compatible with breastfeeding. Always consult your OB-GYN, psychiatrist, or lactation specialist for individualized recommendations.
References
Centers for Disease Control and Prevention (CDC). “Depression Among Women.” Updated 2023.
Postpartum Support International (PSI). “Perinatal Mental Health Facts.” 2024.
American College of Obstetricians and Gynecologists (ACOG). “Optimizing Postpartum Care.” 2023.
American Psychological Association. “Treatment for Perinatal Depression.” 2023.
About the Author
Lauren Pasqua, PsyD, PMH-C, Licensed Psychologist (TX License #36214) Executive Director, Center for Postpartum & Family Health (CPFH)
Credentials: PsyD in Clinical Psychology, Certified Perinatal Mental Health Professional (PMH-C), DBT and TBRI-trained clinician. Experience: Over 20 years supporting parents and families through pregnancy, postpartum, and early parenthood. Professional Profiles:
Last Medically Reviewed: October 21, 2025 Reviewer: Lauren Pasqua, PsyD, PMH-C