Remember that while incorporating some easy-to-do things into your routine can be therapeutic, they should complement your PPD treatment given to you by your doctor, not replace it. “These micro-interventions or habits are not meant to ‘fix’ PPD on their own, but they can reduce the sense of helplessness,” Dr. Laddha says.
Here are eight daily habits you can try to help you manage postpartum depression.
1. Check In With Yourself Each Morning
Taking a little time every day to tune in to how you’re feeling physically and emotionally can help you be more aware of your PPD symptoms.
Juli Fraga, PsyD, a psychologist who treats postpartum depression in San Francisco, tells her clients with PPD to do this by sitting with both feet on the floor, leaning against a comfortable couch or chair, and taking a few deep breaths. She then has them check in with their bodies to see if they notice any tension or discomfort.
The exercise can be helpful because what you’re feeling physically can be affected by your moods. “For example, anxiety makes the stomach upset, while sadness makes the heart feel heavy,” Dr. Fraga says.
She also advises clients with PPD to identify their emotions. “Just this [simple] act can help with mood. Known as ‘emotion naming,’ it helps the limbic system of the brain calm down,” she says.
Morning check-ins with yourself can also be low-effort if that’s all you’re up for, says Laddha.
“A morning check-in can be a simple moment of asking yourself: ‘How am I feeling emotionally and physically today?’” she says. “The goal is awareness, not overanalyzing every feeling.”
2. Take a Walk
Getting out for a walk (with your baby in a stroller, if necessary) can do wonders for your state of mind and be something you look forward to. The combination of getting exercise and being outside can clear your head and lift your spirits.
Research supports this tactic. One review of 12 randomized controlled trials that included women with postpartum depression found that stroller walking was strongly associated with lessening depressive symptoms, compared with no intervention. Researchers found that it helped postpartum depression more than yoga or supervised mixed exercise, though the difference in improvement wasn’t significant.
“Even a short walk can help regulate mood, reduce stress, and create a sense of movement, both physically and emotionally,” Laddha says. “Exposure to sunlight and fresh air can also support sleep and energy levels.”
3. Eat Healthy Meals
Though sometimes planning and eating meals are the last things you feel like doing when you’re dealing with PPD, nourishing yourself each day is important, especially during the postpartum period. Relying on frozen foods or meal kits to make prep quicker and simpler can help.
“When someone is struggling with PPD, nutrition is often overlooked,” says Laddha. “Regular meals help stabilize energy, mood, and blood sugar levels, which can reduce irritability and emotional crashes.”
4. Keep a Journal
Jotting down your thoughts in a journal or in a notes app on your phone or computer can be cathartic, especially when you’re managing a mood disorder like PPD. “I recommend journaling so you can identify your emotions and express what you’re holding inside,” Fraga says.
It can also provide a safe place for self-expression and offer clues about what’s going on with you. “Journaling gives people a space to process emotions without judgment. It can also help identify patterns in mood, triggers, or moments of progress that may otherwise go unnoticed,” Laddha says.
5. Perform Small Daily Acts of Self-Care
Doing one little thing every day for yourself can make you feel special at a time when you’re often last on your priority list.
“Motherhood requires so much relentless giving!” says Fraga. “Doing small things where you can receive nurturing by way of a shower, bath, or putting on your favorite outfit goes a long way.”
It can also help you remember how important self-care is. “Something as simple as taking a warm shower, wearing clothes that feel good, or buying yourself flowers can reinforce the idea that your needs still matter,” says Laddha.
6. Soothe Yourself With Water
Consider splashing water on your face, drinking ice water with cucumber or lemon, or listening to the calming sounds of trickling water to relax. Incorporating water into your day can be particularly soothing when you’re dealing with PPD.
“There is something inherently regulating about water for many people, whether that’s staying hydrated, splashing water on your face, or listening to running water,” says Laddha. “These small sensory experiences can feel grounding and soothing during emotionally overwhelming moments.”
7. Seek Social Support
Developing friendships with other new parents, whether it’s through casual chats in the park, organized neighborhood meetups at coffee shops, or via online support groups for PPD can be a lifeline when you’re feeling alone. Postpartum Support International, Postpartum Health Alliance, and the Motherhood Center all offer online support groups where you can meet others who are dealing with PPD.
“Isolation often worsens postpartum depression,” Laddha says. “Staying connected to supportive people can reduce feelings of loneliness and remind someone that they do not have to carry everything alone.”
8. Build a Sense of Accomplishment
“No matter how small, it helps you feel in control and like you accomplished something,” Fraga says.
How to Build a Habit Routine That Sticks
Meet yourself where you’re at, and start with one habit at a time. If the daily habit you’re trying is giving you some relief from your PPD symptoms, keep doing it. If something doesn’t seem to be helping, swap it out for another habit.
“Recovery from postpartum depression usually requires a combination of support, whether that is therapy, medication, [or] social connection; lifestyle changes; time; and usually some combination of all of these,” says Laddha. “Small, daily habits can absolutely support recovery because they reinforce consistency, self-care, and emotional awareness, but they should not replace professional treatment when it is needed.”
The Takeaway
- Small, daily habits can help you manage postpartum depression (PPD) by creating structure, helping you regulate your emotions, and providing stability.
- These habits should complement, rather than replace, professional treatment like therapy or medication.
- Incorporating simple practices like morning check-ins with yourself, taking short walks outside, eating healthy meals, journaling, and connecting with supportive friends can mitigate feelings of isolation and hopelessness associated with PPD.
- Though PPD can make everything feel out of control and unmanageable, incorporating supportive habits can help you regain a sense of purpose, self-worth, and accomplishment.
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