Postnatal depression is a debilitating mental disorder unique to new moms. These 5 tips can effectively help you deal with postpartum depression.
Postnatal depression is typically defined as depression or mood symptoms that present in women and men usually within three weeks or longer which stays up to the first year after delivery of their child.
Postnatal depression or postpartum depression is different from baby blues which only last for about two weeks. Postnatal depression symptoms are related to pregnancy depression.
If you suspect that you or your partner or someone you know is showing signs of postpartum depression, it is important to immediately seek professional help in order to help support them with the symptoms that come with postnatal depression.
The first step to treating postnatal depression is being diagnosed with it. Many women are ashamed of feeling depressed after having a baby because the world expects them to be euphoric as new moms.
But the fact is, not all of us are ready for motherhood and the physical and emotional changes that come with it. Read this very moving story of postpartum depression and learn to lean into the idea of motherhood.
Learning how to detect the symptoms of depression in women or doing depression screening or tests will not only be beneficial for your mental and physical health but also help your physician learn whether you need postnatal depression treatment.
Timely and appropriate postpartum depression treatment can help you start focusing your energies on other aspects of your life, such as taking care of your baby and your family.
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5 Tips For Coping With Postnatal Depression
Raising a family is not an easy task and this is more challenging if you are learning how to cope with depression. In this article, we have listed 5 tips that can effectively help you deal with postnatal depression.
1. Practice Extreme Self-Care
Setting a time to think about your wellbeing is an important part in order to recover from postnatal depression.
It is understandable that as a new parent, taking care of your newly born baby is your number one priority as you want to make sure that you can be able to attend to all the needs of your child.
However, it would not hurt if you set aside time to do some self-care in order to sustain your mental and physical health because of the day-to-day demands of being a new parent to your newly born kid.
Being a new parent is like embarking on a new challenging adventure where you need to get all the strength you need in order for you to effectively perform your duties.
Part of being able to do accomplish these tasks is by keeping yourself healthy- physically and mentally and learning how to prevent postnatal depression from taking over your life.
Whether that involves taking a hot shower or making yourself a nutritious meal, it is imperative to do things that will make you happy and proud that you are being successful at being a parent without compromising your health at the same time.
2. Regular Light Exercise
Science has provided us with several studies that show the benefits of engaging in physical activities to our body. The same thing applies when a person is experiencing postnatal depression.
Parents experiencing postnatal depression are recommended to take part in physical activities as this could help in alleviating stress and tension of being a new parent.
New mothers, on the other hand, are advised to take light exercises such as postnatal yoga, especially those who are still recuperating from the operation when they deliver their baby.
Exercise has been tested to help our body release endorphins that are responsible for reducing feelings of anxiety and depression. Physical exercise helps in boosting our overall wellness which includes both mental and physical health.
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3. Schedule Time For Adult Interaction
Scheduling time to meet your family and friends can be the last thing that will come into your mind when you become a new parent. This is not surprising as your attention is mostly focused on making sure that your baby gets all the love and affection s/he needs.
However, especially when learning how to fight depression it is important to make time to meet your family or friends – whether that involves sipping coffee or eating lunch out. This brings an essential element of normalcy to your life.
Reconnecting with friends or coworkers is a good distraction to keep your mind from wandering into unhealthy thoughts. This will also allow your mind and body to breathe from the daily routine you have as a new parent.
Try to set up a date when you can find someone that can babysit your child. Go outside, laugh with your family and friends and enjoy nature as this can give you many mental health benefits more than you know.
4. Find A Depression Support Group
Taking help from depression support groups of people who have been through postnatal depression or are currently going through postnatal depression can be really helpful in getting depression support.
Knowing that you are not alone in your battle can be really beneficial in overcoming postnatal depression as you can share or express your worries and anxiety to other parents who are suffering or have been through the same phase such as yours right now.
They can give you advice about what tips they have applied in order to manage these symptoms or refer you to their specialist that helped them recover from postnatal depression.
What some people may not realise is that talking can be very helpful in recuperating from postnatal depression. This will help you express how you feel and also lead you to the right people that can help you fight this mental disorder.
So if you are suffering from postnatal depression, it is highly recommended that you look for a support group that can help you in learning how to combat depression.
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5. Seek Professional Help
If despite your efforts to manage your postnatal depression and the support of your family and friends, you’re still suffering from postnatal depression, it is best to seek professional treatment to combat this mental disorder.
There are mental health experts that offer 100% natural and drug-free treatment modalities that can help you in alleviating the symptoms of postnatal depression following giving birth.
When learning how to overcome depression, one of these alternative approaches is holistic healing practices such as mindfulness and emotional freedom technique (EFT) or tapping that provide relief from the signs and symptoms of depression.
Reaching out for professional help such as online therapy is important in learning how to combat depression as there are techniques that only mental experts can provide that can effectively combat depression in women.
It is best to acknowledge that you are suffering and accept that you have to go through a process of learning how to handle depression in order to feel better again.
Remind yourself that you are not only doing this for yourself but also for your family that needs your love and support. You can only effectively do that once you are already equipped with both your mental and physical health.
Disclaimer: The information contained on this website is presented for the purpose of educating people. Nothing contained on this website should be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified health care provider. Should you have any healthcare-related questions, please call or see your physician or other qualified health care provider promptly. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.
Author bio:
Priya Florence Shah is the Group Editor at SHEROES and author of Devi2Diva, an emotional self-care book for women.
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