Understanding Postnatal Depression in Hong Kong

You’ve recently become a parent, and while you looked forward to welcoming your new baby and stepping into your role as a parent, you now find yourself feeling sad more often than happy. You worry whether you’ve made the right decision, feel utterly exhausted from your baby’s constant crying, and long for just one full night of uninterrupted sleep. Afterwards, you feel guilty for having these thoughts, wondering why you’re feeling this way when you love your baby so deeply.

If you’re feeling overwhelmed, exhausted, or unlike yourself after having a baby, please know that you’re not failing. And you’re not alone. So many new parents quietly struggle with similar feelings, even if no one talks about it.

It’s Okay to Struggle: Postpartum Depression is More Common Than You Think

Feeling the baby blues is not unusual for new parents. Around 50% of new mothers experience baby blues. Baby blues usually go away in around 1-2 weeks. But what if you continue to feel disconnected from your baby, overwhelmed by feelings of sadness, or like you're unable to cope with the pressure of parenthood? You may be experiencing postpartum depression. You may feel guilty for not experiencing the joy that others expect you to feel. These emotions can be confusing and isolating, but please know you are not alone, and your feelings are valid and understandable.

With the right support and some gentle self-care, you can begin to ease those feelings and move toward healing. Treatment for postnatal depression is definitely an option, but there are also some self-care tips you can try to support your emotional well-being.

Prevalence and Impact in Hong Kong

Globally, perinatal depression and anxiety impact about 10 to 20% of new mothers and approximately 1 in 10 fathers. In Hong Kong, about 30% of new mothers experiences depressive features postpartum.

We understand that you might feel too confused or embarrassed to talk to someone about what you are going through. However, when left untreated, postnatal depression can impact both parents and their infants. Every day, caregiving can feel even more difficult. You may feel too exhausted to care for your baby or yourself. Moreover, postnatal depression may also affect a child’s physical health, cognitive development, and emotional well-being.

Recent Policy Initiatives

In 2020, Hong Kong extended statutory paid maternity leave from 10 to 14 weeks to align with International Labour Organisation standards. A study by the University of Hong Kong found that this policy change led to a 22% decrease in postnatal depressive symptoms among mothers and a 33% decline in mothers who said baby care interfered with their emotional well-being. Their findings show that extended maternity leave can offer meaningful support for maternal mental health.

Postpartum and Perinatal Mental Health: Understanding Postpartum Depression

Pregnancy, childbirth, and parenting bring about many changes that can profoundly affect a new mother’s day-to-day life and sense of well-being. It’s natural to feel sad, worn out, guilty, or irritable during this time. It might just be that you're overwhelmed by the challenges of becoming a parent. Sleepless nights, not knowing why your baby is crying and how to soothe them, and not having any time for yourself or your partner can leave you feeling utterly exhausted and emotionally on edge. This constant tiredness can affect your mood, making you irritable, anxious, or even desperate. It's completely normal to feel this way, and it doesn't mean that you're doing anything wrong. It is so challenging to parent a newborn, and it is okay to acknowledge that it is hard.

Many women go through the ‘baby blues,’ which might involve anxiety, sadness, loneliness, or stress shortly after giving birth. However, postnatal depression (PND), also called postpartum or perinatal depression, is much more than postpartum blues. It is more intense and persistent. If feelings of sadness, fatigue, and hopelessness start to make it difficult to function or to care for your baby, it may be a sign that you are experiencing postnatal depression.

What Causes Postnatal Depression in Hong Kong

Several factors can increase the likelihood of developing postnatal depression. Among women in Hong Kong, these commonly include:

Hormonal changes

According to research, a possible reason for perinatal mood and anxiety disorders might be a sudden drop in the level of hormones estrogen and progesterone after childbirth.

Previous mental health issues

Women with a history of depression or anxiety, including those who experienced depression or anxiety when they were pregnant, are more likely to experience PND.

Lack of social support

Without consistent emotional and practical support from loved ones, caring for a newborn can feel incredibly overwhelming.

Financial stress

The financial pressures of raising a child, especially in a city as expensive as Hong Kong, can add extra emotional strain.

Complicated birth experiences

Traumatic births or unexpected complications can leave lasting emotional effects and make it harder to adjust to early parenthood.

Cultural expectations

In Hong Kong, new mothers may face significant pressure to meet traditional expectations of motherhood, which can lead to feelings of self-doubt and inadequacy.

New Fathers and Mental Health Problems

If you are a new dad, please know that postnatal mental health challenges are not exclusive to new mothers. Fathers can also feel overwhelmed, and it is okay if you feel this way. A study in Guangzhou found that 24.1% of new fathers deal with postnatal depression. Positive factors, such as a higher family income, a planned pregnancy, having the desired gender of the child, and good family support, helped reduce the risk of depression. These findings highlight the importance of support and open conversations for dads, too, during this life transition.

How to Recognise Postnatal Depression

Postnatal anxiety and depression symptoms can appear during or after pregnancy. While everyone’s experience is different, you might be experiencing some of the following:

Losing interest in activities you once enjoyed
Constant worry
Getting annoyed and angry more quickly
Trouble making decisions
Having difficulty focusing or making decisions
Experiencing negative and intrusive thoughts
Experiencing changes in appetite, whether it's a loss of appetite or overeating
Feeling guilt, shame, and self-blame
Experiencing feelings of worthlessness
Sudden mood swings
Physical symptoms like a racing heart, sweating, nausea, breathlessness, or body aches

Some new parents may feel highly anxious about their baby’s well-being, while others may feel emotionally distant. In rare cases, thoughts of harming oneself or the baby can occur.

It is helpful to complete a simple self-screening questionnaire called the Edinburgh Postnatal Depression Scale. If you have just had a baby and score 10 or up (13 or up if you are pregnant) then you may want to consider getting help from a medical professional.

5 Effective Self-Care Strategies for Postnatal Depression

1. Postpartum Relaxation for Stress Reduction

Mindfulness exercises can gently help you become aware of self-critical or overwhelming thoughts and bring moments of calm into your day. Activities like deep breathing, meditation, or progressive muscle relaxation can encourage self-compassion and strengthen emotional resilience.

Many new moms find it challenging to prioritise these exercises because of a lack of time, space, or energy. However, many mindfulness exercises for postnatal anxiety don't require much of your time, and even just a few minutes a day can make a difference.

2. Move Your Body Gently

Start with light exercise as soon as you recover from childbirth and feel physically ready. Go at your own pace and listen to your body, to give it the exercise it needs during recovery. It doesn't have to be anything big. Yoga, swimming, or just short walks around your neighbourhood can help calm your mind and energise your body.

3. Set Aside Time for Yourself

Ask your partner, other family members, or a trusted friend to help care for your baby, even if just for a short while each week, so that you can have time alone. Go to the movies, spend extra time in bed on weekends, do yoga, or meet up with friends for coffee or lunch – anything that brings you peace.

4. Connect with Support Systems

Spend time with people you care about. Talk about your feelings and concerns, no matter how unusual. Consider joining a support group online or in your community to connect with mothers with similar experiences. You should check out an online or local support group to connect with other moms going through the same experience. Remember that the people you trust are your most crucial support network.

5. Eat nourishing food

Your body and mind both require adequate nutrition to recover from pregnancy and to support good physical and mental health. Make sure to take a variety of fruits, vegetables, whole grains, and omega-3s to support your energy levels and emotional balance. For time-poor new mothers, quick snacks like bananas or nuts can be good options.

How OT&P Healthcare Can Help

Becoming a parent is one of life's most significant transitions. While the arrival of a new baby is a time of celebration and happiness, it can also come with some unexpected emotional challenges. Postnatal depression is a serious yet treatable condition that affects many new parents in Hong Kong. Recognising the signs, understanding the contributing factors, and reaching out for support are all important steps toward feeling better.

If you think you may be experiencing postnatal depression or anxiety, please don’t hesitate to seek help. With compassionate care and the right tools, you can find your way through this challenging time and nurture a healthy environment for yourself and your family.

You deserve support.

Don't hesitate to reach out today – taking the first step toward support can make all the difference in your journey to recovery.

References

World Health Organization. Perinatal mental health. 11 April 2025 Retrieved from https://www.who.int/teams/mental-health-and-substance-use/promotion-prevention/maternal-mental-health
UTSouthwestern Medical Center. 1 in 10 dads experience postpartum depression, anxiety: How to spot the signs. 11 April 2025 Retrieved from https://utswmed.org/medblog/paternal-postpartum-depression/#:~:text=A%202021%20study%20showed%20that,9%20percent%20less%20than%20women.
HKU Med LKS Faculty of Medicine School of Public Health. HKUMed finds extended paid maternity leave in Hong Kong associated with a 22% decrease in postnatal depression. 11 April 2025 Retrieved from https://sph.hku.hk/en/News-And-Events/Press-Releases/2024/HKUMed-finds-extended-paid-maternity-leave-in-Hong-Kong
Wiley Online Library. Risk Factors for Postpartum Depression: An Umbrella Review. 11 April 2025 Retrieved from https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.13067
NIH. The Neuroendocrinological Aspects of Pregnancy and Postpartum Depression. 11 April 2025 Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6992410/
MRE Press. Prevalence and factors associated with male postnatal depression in China. 11 April 2025 Retrieved from https://www.jomh.org/articles/10.31083/jomh.v17i1.324
MD+CALC. Edinburgh Postnatal Depression Scale (EPDS). 11 April 2025 Retrieved from https://www.mdcalc.com/calc/10466/edinburgh-postnatal-depression-scale-epds
BCMJ. Mindfulness-based therapy in the perinatal period: A review of the literature. 11 April 2025 Retrieved from https://bcmj.org/articles/mindfulness-based-therapy-perinatal-period-review-literature

Understanding Postnatal Depression in Hong Kong: Prevalence, Risk Factors, and Effective Support