TOP TIPS FOR RECOVERING FROM POST NATAL DEPRESSION

1. Talk to someone. Don't suffer in silence or try to keep your feelings hidden. Find someone to confide in: a husband, close friend, support group, or find a counsellor/CBT/psychotherapist if you want confidential and professional help. Whilst friends and family can help enormously, it can be helpful to find a qualified professional has undergone the personal development and training necessary to give you the confidential, non-judgemental, and supportive relationship and help you need to start to feel better, more positive and to get back a feeling of control. A professional will not give you advice, make you feel ashamed, stigmatized, or that you are a worse person or mother for having your experience and will also work with you to identify the resources and practical help you need to feel better - and then help you to access them.

2. Go to your GP. Check that you're not suffering from severe depression. If you are you may need medication. If not there are several options to choose from: Counselling, CBT, medication, even St John's Wart has been shown to be effective. Whilst the Royal college of psychiatrists states that 'anti-depressants are safe' recent trials continue to raise questions and concerns (see Cochrane Review,). So talk to your GP about all the options and then choose the right one for you. You can also combine treatments if that's what's right for you ie: combining medication with a 'talking' therapy (such as Hypno-Psychotherapy which includes a combination of Counselling, CBT and Hypnotherapy) or St John's Wart with therapy - if you prefer to avoid anti-depressants. Even if you decide to opt for medication it may still be helpful to find someone to talk to.

3. Don't feel ashamed. There is nothing wrong with your mental health, or with you as a person if you suffer post natal depression. So try not to feel bad about yourself. That is likely to make you more depressed as your self-esteem drops.

4. Find a support group. Talking to others about your experience can get you out of the house, provide some respite, and help you feel less isolated. As you realise there are other women suffering the same thing the empathy you will feel for them and from them can have a big effect on helping you feel better and feel more supported.

5. Don't try to be 'superwoman'. You know what we mean! Let go of all your expectations and demands of yourself- how you SHOULD be feeling, what you SHOULD be doing, how it's SUPPOSED to be! Millions of women are struggling to live up to this ideal of the perfect woman - and mother - and that's what it is - an ideal. So give yourself a break - you'll feel better for it.

6. Get help with practical tasks. Don't struggle on trying to keep going. Get someone else to share the load. Having a baby who is completely dependant on you can be a daunting task for anyone - even a mum who is not depressed - so don't take all the responsibility yourself. The sooner you feel less overwhelmed and more supported the quicker you will be able to start to recover.

7. Take every opportunity to sleep. Try to learn to cat-nap and sleep when your babysleeps. Ask your partner to bottlefeed the baby at night - you can express your breast milk to use.

8. Eat well. Choose healthy food which will give you vitamins, minerals and energy and don't require too much cooking: salads, fresh vegetables, fruit , fruit juice, milk or cereals.

9. Allow yourself to be intimate with your partner. Lots of cuddles, stroking, massage will help you reconnect and feel better- but don't pressure yourself over sex. If you regain intimacy this will lead to feeling better and a return of desire over time. Allow yourself to be loved and pampered in a non-threatening, non-sexual manner until you're ready for more.

10. Ask for help when you need it and don't blame yourself for how you feel. Self-blame will prolong your symptoms and make you feel worse about yourself - so be kind and loving to yourself: you deserve it. You've done a wonderful thing - birthing your baby. now's the time to be good to yourself.

11. Don't blame your partner . Avoid blame or bickering - this will test your relationship and make it harder for both of you.

12. Enlist their support with your recovery. If your partner is struggling to cope with your mood, encourage them to get support for themselves so that they can help and support you fully. if you have inadequate support seek outside help from support groups, GP, online support etc.

13. It's never too late to get help! If you have been depressed for a while seek support, counselling/psychotherapy or medication - you can still get better.

For more help, support and resources on how to recover from post-natal depression Contact Persephone now for your free consultation.

Home          Booking          Contact          Links

Denise Marleyn DHP(NC) MRNHP HBCE   Tel: 01525 850334   E-mail: contact@myhypnobirthing.co.uk

HypnoBirthing® is a registered trademark of the HypnoBirthing Institute