TIPS FOR MANAGING DEPRESSION

1. Talk about it

Find someone you can talk to – it could be your partner, family, a friend, another mother, your health visitor or a support group – someone who can listen and support you. Be honest about your feelings and don’t bottle things up. Having a good cry and talking about things can really help the healing process.


2. Accepting help

Many women find it difficult to accept offers of help; they think they should always be the one looking after their baby. Accept help while you recover – practical help such as childcare while you do this programme or the cooking. Don’t be afraid to ask for help.


3. Stop avoiding people/seek company

Facing people, phone calls and social occasions can feel like a chore, an ordeal or even a nightmare. However, we need other people and it does eventually help us get better. Going to a mother and baby group or just going to a friend for coffee will help.


4. Learn to manage your thinking

Remember, it is not your fault. Antenatal and postnatal depression is very common, and you are not the only one who feels this way. Just keep reminding yourself of this if you are feeling negative. When we are depressed we think in a depressed way. Our thoughts become unfair, unrealistic and very negative. You can learn to Catch, Check and Change the way you think. This can lead to immediate relief of your low mood and give you a technique to start regaining control of your moods and your life.


5. Get active

It may be the last thing you feel like but increasing your activity level day by day will start to make you feel better. Start with small change and build up to your bigger goals. Getting active with a small baby can seem impossible, but even short walks with the baby in a sling, pram or pushchair can help you to increase your daily activity.


6. Do something you enjoy everyday

You may not believe that you can ever feel pleasure again, or may believe you don’t deserve it. Think of something small that used to make you feel good and plan to include it in your life. Going to a mother and baby group or just going to a friend for coffee will help.


7. Learn to relax

Sounds simple, but relaxing is very useful for when we get wound up by situations and our own thoughts. When you have a small baby to care for you need to find time to relax. Remember that at this stage it is more important to do this than fitting the housework in. You could use the time when the baby is asleep to practice relaxation techniques. Accept friends’ offers of help to make time to practice too.


8. Exercise regularly

We should all be taking more exercise. Why? Because we know that regular exercise improves mood and prevents further depression. It does not have to be lycra clad trips to the gym! While it is fine going to the gym there are other less energetic ways of taking physical exercise everyday that will start to improve your mood. Also, you may have to modify the type of exercise with the baby around – and definitely in the first six weeks after delivery. Walking is one brilliant way of exercising, and baby can come too!


9. Get a hobby and do it
Your concentration may be poor and you may feel that you can’t be bothered. However, finding something that will occupy your mind, even if it is temporarily, is a good thing. Sometimes, even if it does not interest you, it can be very helpful to go through the motions as it will help you to start regaining control. Time is obviously a key point here, but a hobby can be very helpful when time allows. A hobby is a pastime, a diversion, a leisure pursuit. Think about it within these terms, and consider activities that you have enjoyed in the past.


10. Be assertive/look after your needs

Learning to be assertive, not passive, nor aggressive will be a useful skill for you now and for the rest of your life. It is especially important when you are adjusting to all the demands that are placed on you in caring for your baby.