EPDS High Score? 7 Self-Care Strategies for New Moms
Receiving a high score on the Edinburgh Postnatal Depression Scale (EPDS) can feel overwhelming, and it’s completely normal to feel a mix of concern and confusion. Taking this screening is a courageous and significant step in prioritizing your mental health during one of life's most demanding transitions. But what can you do right now to feel more grounded? Here, we'll explore gentle, actionable, and science-backed self-care strategies designed just for you. Think of these as supportive tools to help you navigate your feelings while you prepare to consult with a healthcare professional. Remember, your score is an important indicator—a gentle call for self-compassion, not a final diagnosis.
Understanding Your High EPDS Score: Initial Feelings & Next Steps
Before diving into strategies, it's essential to frame your results in a healthy context. The numbers on the screen are not a judgment of your abilities as a mother. They are simply data points that suggest your emotional well-being needs and deserves attention. The first step is to process what this means and what it doesn’t.
It's Okay to Feel Overwhelmed: Validating Your Emotions
Your feelings are valid. Whether you feel scared, sad, numb, or even angry, allow yourself to experience these emotions without judgment. Motherhood is a profound identity shift, and it's okay not to feel okay. Acknowledging your emotional state is a sign of strength. This is the starting point for healing and demonstrates a deep commitment to your well-being and your family's. By taking the time to understand your EPDS score, you are already on the right path.
What Your EPDS Score Truly Indicates: A Screening Tool, Not a Diagnosis
It is critical to understand that the EPDS is a highly effective screening tool, but it is not a diagnostic instrument. It is designed to identify mothers who may be at risk for perinatal mood and anxiety disorders, including postpartum depression. A high score signals that it is time to have a conversation with a trusted healthcare provider, like your OB/GYN or a mental health professional. They can provide a formal diagnosis and guide you toward the most appropriate treatment and support options for your unique situation.
Actionable Self-Care: 7 Gentle Strategies for New Moms
While professional support is the ultimate goal, you can implement immediate postpartum coping strategies to help manage your daily emotional state. These self-care actions are designed to be simple and achievable, even when you're exhausted and feeling depleted.
Strategy 1: Prioritize Rest Over Productivity
In a culture that glorifies productivity, giving yourself permission to rest can feel revolutionary. But for new mothers, sleep isn't a luxury; it's a medical necessity for your mental well-being. When the baby sleeps, resist the urge to do chores. Lie down, close your eyes, and rest, even if you can't sleep. Even 20 minutes of quiet rest can help regulate your nervous system and improve your mood.
Strategy 2: Nourish Your Body with Simple, Wholesome Meals
Your nutritional needs are heightened during the postpartum period. Low blood sugar and nutrient deficiencies can exacerbate feelings of anxiety and depression. Focus on simple, nutrient-dense meals that are easy to prepare. Think one-pan dinners, smoothies with added protein, and snacks like nuts, yogurt, or fruit. Don't be afraid to accept offers of meals from friends and family; your emotional health is worth it.
Strategy 3: Engage in Mindful Breathing or Short Meditations
When you feel anxiety rising, your breath is a powerful anchor. You don't need a 30-minute meditation session to reap the benefits of mindfulness. Simply take a moment to practice "box breathing": inhale for four counts, hold for four, exhale for four, and hold for four. Repeating this cycle just a few times can calm your fight-or-flight response and bring a sense of immediate relief.
Strategy 4: Connect with Your Support System (Even Virtually)
Isolation can amplify symptoms of postpartum depression. Make a conscious effort to connect with your support system. This could be your partner, a close friend, a family member, or a new moms' group. A quick text message, a phone call while the baby naps, or a short walk with a friend can make a world of difference. Letting people know how you're feeling is one of the most effective coping mechanisms.
Strategy 5: Take 10 Minutes for Yourself (A "Me" Moment)
Finding time for yourself can feel impossible, but even ten minutes can help you recharge. Hand the baby to your partner or place them in a safe space like a crib, and do something just for you. This could be listening to a favorite song, stretching, reading a chapter of a book, or simply sitting in silence with a cup of warm tea. These small moments are vital deposits into your well-being bank.
Strategy 6: Get Outside for Fresh Air and Light Movement
Never underestimate the healing power of nature and gentle movement. A short, slow walk around the block can boost endorphins, reduce cortisol levels, and combat feelings of being trapped indoors. The combination of sunlight, fresh air, and physical activity is a proven mood-lifter. If you can't get out, simply opening a window and taking a few deep breaths can help.
Strategy 7: Limit News & Social Media Consumption
The constant stream of negative news and curated "perfect" motherhood on social media can be incredibly detrimental to your mental health, often fueling postpartum anxiety. Set boundaries for your media consumption. Consider deleting apps from your phone temporarily or using an app to limit your time on them. Curate your feed to follow supportive, realistic accounts that make you feel good, not inadequate.
Beyond Self-Care: When & How to Seek Professional Support
Self-care is a crucial part of managing your well-being, but it is a complement to, not a substitute for, professional help. Your EPDS score is a clear sign that it's time to take the next step.
Preparing for Your Consultation: Talking to Your Doctor
Scheduling an appointment with your doctor can feel intimidating, but it's an empowering move. To prepare, write down your EPDS score and a few key points about how you've been feeling. Be honest and specific. You can say, "I took an online EPDS screening and my score was high. I've been feeling..." This gives your doctor a clear starting point. Remember, they are there to help you without judgment.
Empowering Your Partner: How They Can Help You Get Support
Your partner may feel worried but unsure how to help. You can empower them by being direct. Ask them to help you make the doctor's appointment, watch the baby so you can attend, or simply sit with you and listen. Sharing this article with them can also provide context and give them actionable ways to support you. Navigating this journey is easier with a teammate.
You're Not Alone: Embracing Your Journey to Well-being
Receiving a high EPDS score is the beginning of a journey toward better mental health. It takes incredible strength to confront these feelings, and you have already taken the most important step. By blending gentle self-care with the pursuit of professional guidance, you are building a foundation for healing and resilience. Be patient and compassionate with yourself. You are not alone, and help is available. Take the next step on your journey to wellness today.
Frequently Asked Questions About EPDS Scores & Postpartum Support
What should I do immediately after a high EPDS score?
The most important first step is to schedule an appointment with a healthcare professional, such as your OB/GYN, primary care physician, or a mental health specialist. In the meantime, focus on the gentle self-care strategies outlined above and lean on your support system.
Can the EPDS test screen for anxiety as well as depression?
While the EPDS was designed primarily to screen for depression, several of its questions (e.g., about feeling anxious or worried for no good reason) can also indicate the presence of anxiety. Many perinatal mood disorders have overlapping symptoms, and a high score often warrants a comprehensive evaluation for both depression and anxiety.
Is the online EPDS screening tool free to use?
Yes, our platform is committed to accessibility and support for all mothers and families. You can access a confidential and scientifically-backed assessment by taking our free EPDS screening at any time, with results provided immediately upon completion.
How long does the online EPDS test typically take to complete?
The EPDS questionnaire is designed to be quick and straightforward. Most users complete the 10 questions in just 3 to 5 minutes, making it an accessible first step for busy new parents who need immediate insight into their emotional well-being.