Are you at high risk for postpartum depression? Take the online test to find out

Postpartum depression (PPD) is a common mental health problem that affects about 10%-15% of new mothers worldwide. In the United States, according to the Centers for Disease Control and Prevention (CDC), this proportion may be higher, especially in areas with high stress and fast pace of life. Postpartum depression not only affects the mother's physical and mental health, but may also affect the baby's growth and family relationships. Are you at high risk? Quickly understand your risk and take action through the following scientific self-tests and practical suggestions.

1. Common signs of postpartum depression

Postpartum depression is different from ordinary "baby blues", which usually subside naturally within two weeks after delivery. PPD symptoms are more severe and persistent, and the following are the core manifestations:

Severe mood swings: persistent sadness, emptiness, or crying for no reason for more than two weeks.

Indifference to the baby: lack of interest in interacting with the baby, or even boredom.

Abnormal sleep and appetite: insomnia or drowsiness, decreased appetite or binge eating.

Low self-worth: Feel like a "failed mom" and full of guilt or shame.

Physical symptoms: Unexplained fatigue, headaches, or chest tightness.

2. Self-test: Are you at high risk?

The following is a self-test list based on the recommendations of the American Psychological Association (APA) and Postpartum Support International (PSI). Please answer "yes" or "no" according to your feelings in the past two weeks:

Do you often feel uncontrollable anxiety or panic? (such as worrying about the baby's health or your own abilities)

Have you lost interest in daily activities, including taking care of your baby or communicating with your family?

Do you feel tired all the time, even if you have enough rest?

Do you have strong self-denial emotions, such as feeling that you are not worthy of being a mother?

Have you experienced extreme thoughts, such as hurting yourself or your baby?

Is there a record of depression or other mental illness in your family or personal history?

Have you experienced major life stress recently? (such as financial difficulties, strained relationship with your partner)

Do you lack a support system? (If there is no help from family, friends or community)

Score: Number of "yes" answers:

0-2: Low risk, but still need to pay attention to emotional changes.

3-5: Moderate risk, it is recommended to take preventive measures and consult professionals.

6 or more: High-risk group, it is strongly recommended to seek help immediately.

3. Common characteristics of high-risk groups

Studies have shown that certain factors can significantly increase the risk of postpartum depression. The following is the consensus of the National Institutes of Health (NIH) and other authoritative organizations:

Personal or family history: If you or your relatives have a history of depression or anxiety, the risk increases by about 20%-30%.

Birth experience: Dystocia, premature birth or baby health problems may trigger psychological stress.

Insufficient social support: Single mothers or those far away from home are more likely to feel isolated.

Hormonal fluctuations: The sudden drop in estrogen and progesterone after childbirth may affect emotional regulation.

Life stress: Such as unemployment, moving or financial burdens can aggravate symptoms.

4. Actionable coping and treatment methods

If your self-test results show medium or high risk, don't worry, here are proven practical suggestions:

Self-monitoring

Record your mood changes every day (you can use mobile apps such as "Daylio") for a week and observe the pattern.

If symptoms worsen (such as being unable to sleep for three consecutive days), take immediate action.

Seek professional help

Contact the US Postpartum Support Hotline (PSI Hotline: 1-800-944-4773) for free consultation.

Make an appointment with a psychologist or counselor. Many US insurance companies (such as Blue Cross) cover the cost of psychotherapy.

Build a support network

Join a local mother's group (such as the "Mommy and Me" event), which can be searched on Meetup.com.

Share your feelings with trusted relatives and friends and clearly express your needs (such as helping to look after the baby for an hour).

Lifestyle adjustments

Try to walk outdoors for 15 minutes every day. The sun helps increase serotonin levels.

Keep a simple diet: Foods rich in Omega-3 (such as salmon and walnuts) can improve mood.

Medication and therapy

If symptoms are severe, consult a doctor for antidepressants (such as SSRIs). The U.S. Food and Drug Administration (FDA) has approved a variety of safe options.

Try cognitive behavioral therapy (CBT). Studies have shown that it is more than 70% effective for PPD.

5. When to seek emergency help?

If the following situations occur, please call the National Suicide Prevention Hotline (1-800-273-8255) or go to the nearest emergency room:

Thoughts of harming yourself or others.

Hallucinations or loss of reality.

Symptoms seriously interfere with daily life for more than two weeks.

6. Written in the end

Postpartum depression is not a personal failure, but a combination of biological, social and psychological factors. In the United States, more than 500,000 mothers experience PPD each year, but through timely intervention, more than 90% can fully recover. Self-testing is only the first step. If you suspect that you are at risk, please take the courage to seek help - you deserve care, and your baby also needs a healthy you.