The 5-5-5 rule is a guideline for identifying potential postpartum depression. It suggests that if a new parent experiences symptoms such as persistent sadness, anxiety, or overwhelm for 5 days a week, for 5 weeks, and it’s affecting daily life, it may be a sign to seek professional support. It’s not a diagnostic tool, but it can help parents recognize when to reach out for help.

Postpartum depression (PPD) can manifest in many ways, and it looks different for everyone. Common signs and feelings include:

• Persistent sadness or tearfulness

• Anxiety or panic attacks

• Irritability or anger

• Feeling disconnected from your baby

• Changes in sleep or appetite (beyond normal newborn-related changes)

• Difficulty concentrating or making decisions

• Feelings of guilt, shame, or worthlessness

• Loss of interest in things you once enjoyed

It’s important to remember that PPD is not a personal failure—it’s a medical condition that can be treated.

Several types of therapy are effective for postpartum mental health:

• Cognitive Behavioral Therapy (CBT): Helps identify and reframe negative thought patterns.

• Interpersonal Therapy (IPT): Focuses on relationships and social support.

• Acceptance and Commitment Therapy (ACT): Helps manage overwhelming thoughts and emotions.

• Trauma-Informed Therapy: Useful if birth or prior experiences contribute to postpartum struggles.

A therapist specializing in perinatal or postpartum care can tailor the approach to your specific needs.

Supporting a parent experiencing postpartum challenges involves empathy, patience, and practical help:

• Listen without judgment and validate their feelings.

• Offer practical assistance, like meal prep, household tasks, or childcare.

• Encourage professional support, therapy, or support groups.

• Check in regularly and remind them they’re not alone.

• Be mindful of language—avoid minimizing feelings or offering unsolicited advice.