Managing postpartum depression (PPD) and single motherhood can be difficult to navigate. While motherhood is a beautiful, transformative experience, the mental and emotional toll of PPD is very real. For single moms, the added responsibilities of managing household duties, financial stability, and caring for a newborn without the support many rely on—like a partner at home—can increase the emotional weight of PPD.

In this article, we’ll explore how themes like support, mental health, nutrition, and movement can help you manage postpartum depression while balancing single motherhood.

Create a Support System That Works for You

Many recommendations for managing PPD focus on relying on a partner or family support. However, your support system may look different if you don’t have an active co-parent or close family nearby. The key is to build a community of people you trust—whether it’s friends, other single moms, or even non-profit resources in your area.

• Leverage Friends and Family: Even if your circle is small, reach out to friends and family who can provide emotional support, help with household chores, or offer childcare so you can take a break.
• Join Single Mom Groups: Online or in-person groups specifically for single moms can be a lifeline. Communities, like our free app, offer emotional support and practical advice from women who are navigating similar experiences.
• Non-Profit Resources: Many cities have non-profits focused on supporting single moms, offering postpartum support groups or help with childcare to provide that extra set of hands when needed. Research what’s available in your area and make it a key part of your support plan.

Check-ins with your village is best over waiting until you’re overwhelmed to ask for support. Build a routine to regularly communicate with your community around the tasks or times your PPD tends to flare up, even if it's virtual. Have a list of people or services you can reach out to when you need a break or just someone to talk to. 

Take Advantage of Virtual Mental Health Resources

Therapy and counseling are highly recommended for managing PPD, but finding time and capacity for in-person appointments can be tough while adjusting to the rapid pace of life after having a baby. Virtual therapy or telehealth services offer a more flexible solution, allowing you to fit sessions into the small pockets of time where you can actually process.

• Online Therapy Services: Platforms like BetterHelp offer access to licensed therapists who specialize in postpartum depression, and many accept insurance. Virtual therapy allows you to schedule sessions at times that fit your busy life.
• Text-Based Support: If you can’t commit to a full therapy session, some services offer text-based support where you can message a counselor throughout the day. This can be helpful for moms who need immediate advice or someone to talk to but can't find time for a formal session.
• Apps for Mental Health: There are many free or affordable mental health apps designed to help with postpartum depression. Apps like Headspace provide meditation, journaling prompts, and stress-relief exercises that you can do while your baby is napping.

Schedule mental health check-ins just like you would with a doctor’s appointment. Whether it's a virtual therapy session or 15 minutes of meditation with an app, prioritize these moments in your day.

Reframe Self-Care for Your New Reality

Traditional self-care recommendations like spa days or long, uninterrupted naps can feel unattainable when navigating PPD as a single mom. The key is to redefine self-care to fit your reality. Focus on small but meaningful practices you can easily incorporate into your daily routine.

• Time Blocks for Rest: Rather than waiting for a large chunk of time, take micro-breaks. A 15-minute nap while your baby sleeps or even just lying down with your eyes closed can help. Build in these moments during the day to rest your mind and body.
• Simplify Your Routine: Lower the bar for what “self-care” looks like. It could be as simple as making sure you eat something nutritious or having a five-minute quiet moment with your morning coffee. Don’t feel pressure to do it all.
• Hire Help for Household Work: If you're able, hire cleaning, grocery, nanny, and/or laundry  services. If that’s not feasible, break chores into small, manageable tasks and tackle them over time. The goal is to reduce stress, not add to it.

Consider starting a daily “self-care journal” where you jot down small wins, like taking a shower (IYKYK), going for a walk, or reading a chapter of a book. This will help you see how much you’re actually doing for yourself and combat PPD.

Find Moments of Joy in Your Day

Postpartum depression can make it difficult to find joy in daily life, but finding small moments of happiness can be a powerful way to shift your mood.

• Celebrate Small Wins: Whether it’s making it through the day without crying or taking a short walk with your baby, acknowledge these victories. Parenting alone is hard, and it’s important to celebrate your wins, no matter how small.
• Engage in Activities You Enjoy: Try to incorporate activities you loved before having your baby into your day. Whether it’s reading or drawing, find a few minutes for these hobbies. Doing something you enjoy helps you maintain a sense of identity through single motherhood.
• Bond with Your Baby in New Ways: PPD can make it hard to feel connected, but try finding simple ways to bond with your baby that don’t feel overwhelming. Singing, reading, or just holding them close while watching TV can strengthen your bond without adding pressure or stress.

Create a "joy list" of activities that bring you happiness and make it a goal to do at least one thing from the list each day, no matter how small. 

Focus on Nutrition and Movement

Your physical health can have a direct impact on your mental health, and managing both is crucial during postpartum recovery. Finding time to focus on nutrition and exercise may seem impossible, but small adjustments can make a big difference.

• Quick and Nutritious Meals: Stock your kitchen with easy, nutritious options and supplements. Meal delivery services, pre-chopped veggies, or frozen meals that offer balanced nutrition can be a lifesaver. Eating well can stabilize your mood and energy levels, which helps in managing PPD.
• Movement in Small Doses: You don’t need to hit the gym to benefit from physical activity. Take a walk with your baby in a stroller or try gentle stretches while they nap to boost your endorphins and help alleviate symptoms of depression.
• Hydration is Key: Make sure you’re drinking enough water throughout the day. Dehydration can worsen symptoms of depression, so keep a water bottle nearby and take sips regularly.

Set small, achievable health goals for yourself, like drinking a certain amount of water each day or taking a five-minute stretch break. These consistent habits can significantly improve your overall mental wellness.

Give Yourself Grace

It’s easy to feel like you’re falling short as a single mom, especially when dealing with postpartum depression. But it’s important to give yourself grace and recognize that you’re doing your best, even on the hardest days.

• Stop Comparing Yourself: Avoid comparing your journey with other moms. Your path is unique, and you’re managing a lot—focus on your own progress and growth.
• Redefine Success: Success is in the small things managing PPD. It looks like tackling the needs of each day, week, and month by taking small steps toward feeling better, and loving your life even when it’s hard.
• Seek Professional Help When Needed: PPD is a medical condition, and there’s no shame in seeking help. If your symptoms persist or worsen, reach out to a healthcare provider for support.

Managing postpartum depression as a single mom presents unique challenges, but with lifestyle adjustments, you can combat it and reconnect with yourself. Leaning on your community, embracing realistic self-care, and incorporating small yet meaningful actions into your daily routine can help ease the emotional toll of PPD. Prioritizing your well-being is key to building the best future for both you and baby. Remember, it truly takes a village.