Six Remedies for Infant Blues: A Guide for New Mothers
Welcoming a new baby into the world is one of the most joyful experiences in a woman's life—but it can also come with unexpected emotional challenges. Many new mothers experience sudden mood swings, anxiety, tearfulness, and fatigue shortly after childbirth. These feelings, commonly referred to as “infant blues” or “baby blues,” are a natural part of the postpartum period.
While these emotional changes are temporary and usually resolve within two weeks, they can feel overwhelming. This article explores six practical and effective remedies that can help new mothers manage infant blues and promote a smooth emotional recovery during the early days of motherhood.
What Are Infant Blues?
Infant blues affect nearly 70–80% of new mothers, typically beginning two to three days after delivery and lasting up to two weeks. Common symptoms include:
- Frequent crying without a clear reason
- Irritability or impatience
- Feelings of sadness or emptiness
- Difficulty sleeping or relaxing
- Restlessness and mood fluctuations
Infant blues are linked to sudden hormonal changes, physical exhaustion, and the emotional adjustment to new responsibilities. They are not the same as postpartum depression, which is more intense and longer-lasting.
Why Infant Blues Happen
The causes of infant blues are mostly biological and situational:
- Hormonal shifts: A rapid drop in oestrogen and progesterone after delivery can trigger mood changes.
- Sleep deprivation: Frequent night feeds and irregular sleep patterns add to emotional instability.
- New responsibilities: Caring for a newborn, managing feeding schedules, and healing from delivery can feel overwhelming.
- Lack of support: Emotional isolation or lack of understanding from family and friends may exacerbate sadness.
Fortunately, with the right strategies, most women can navigate this phase with resilience and return to emotional balance.
1. Rest as Much as Possible
Sleep is crucial for emotional stability and physical recovery after childbirth. Yet, with a newborn waking up every few hours, sleep often becomes fragmented. Here’s how to manage:
- Nap when the baby naps—even short naps recharge the body and mind.
- Share night duties with a partner or family member when possible.
- Keep your sleep environment dark and quiet to improve sleep quality.
Lack of sleep amplifies stress and irritability. Prioritising rest helps your body reset and reduces feelings of emotional overwhelm.
2. Accept Help and Ask for Support
You don’t have to do it all alone. Accepting help doesn’t mean you’re failing—it means you’re human. Let friends or family assist with:
- Meal preparation or household chores
- Watching the baby while you shower or rest
- Running errands or babysitting older children
Having a support system lightens the load and makes you feel seen and understood. If you're lacking in-person help, try online support groups for new mums.
3. Nourish Your Body With the Right Foods
What you eat affects your energy, hormone levels, and mood. After childbirth, your body needs healing foods rich in nutrients.
- Iron-rich foods: Lentils, spinach, red meat—help combat fatigue and anaemia
- Omega-3 fatty acids: Found in walnuts and flaxseeds—support mood and brain health
- Whole grains: Brown rice, oats—offer steady energy release
- Hydration: Water, coconut water, and herbal teas help reduce tiredness and improve milk production
Avoid excessive sugar or caffeine as they can worsen mood swings and increase irritability.
4. Talk About How You’re Feeling
Sometimes, the simple act of talking is the most healing. Share your feelings with your partner, a trusted friend, or your mother. Bottling up your emotions can make them feel heavier.
If you're more comfortable writing, try journaling about your experience as a new mum. Reflecting on your emotional highs and lows can bring clarity and perspective.
Note: If you feel persistently low, hopeless, or disconnected from your baby for more than two weeks, it may be postpartum depression, and you should speak to a healthcare provider.
5. Get Fresh Air and Light Exercise
Even a short walk outside can lift your spirits. Sunlight exposure boosts serotonin (the “feel-good” hormone) and regulates your circadian rhythm, improving sleep.
- Take the baby in a pram for a walk around your block
- Stretch or do light yoga at home
- Open windows to let natural light in if you can’t step outside
Physical activity stimulates endorphins, improving mood and energy. Always get your doctor’s approval before starting postnatal exercises.
6. Set Realistic Expectations
Many women feel pressured to “bounce back” quickly—physically, emotionally, and socially. These unrealistic expectations often cause guilt and frustration.
- Give yourself grace to heal and learn your baby’s cues.
- Avoid comparing your recovery to others—every journey is different.
- Set small, manageable daily goals (e.g., showering, eating breakfast).
Remember, adjusting to motherhood is a process, not a race. Be kind to yourself, celebrate small wins, and know that you are doing your best.
Real-Life Example
Case Study: Meera, a 29-year-old new mum, felt waves of sadness and cried often during her first week home. She spoke to her sister, who encouraged her to rest more and join an online support forum. Within days, Meera began to feel more in control and emotionally connected to her baby. She now advocates for open conversations around infant blues.
When to Seek Professional Help
If symptoms persist beyond two weeks or interfere with bonding, daily function, or cause thoughts of self-harm, you may be experiencing postpartum depression. Seek support from:
- Your gynaecologist or primary care doctor
- A psychologist or postpartum therapist
- Local maternal mental health organisations
Postpartum depression is treatable with therapy, support, and medication if needed. You are not alone.
FAQs About Infant Blues
How long do infant blues last?
Typically, infant blues last from 3 to 14 days after delivery. If symptoms continue beyond two weeks, it may be postpartum depression.
Are infant blues the same as postpartum depression?
No. Infant blues are mild and short-term, while postpartum depression is more severe and long-lasting, often requiring professional intervention.
Can fathers experience baby blues?
Yes. While less common, some fathers may feel overwhelmed, anxious, or emotionally low after the baby’s birth. Support and communication are essential for both parents.
Is crying after birth normal?
Yes. Hormonal changes, exhaustion, and emotional shifts often cause tearfulness in the first few days after childbirth. It’s a normal part of recovery.
Can diet and sleep really help with mood swings?
Absolutely. Sleep and nutrition play a major role in hormonal balance, energy, and emotional regulation. They are key to faster postpartum recovery.