Postnatal Depression
Postnatal depression is very common. Yet far too often, new mothers are left to suffer in silence, struggling on alone, because their problem is not recognised.
What are the common signs of Postnatal Depression?
You may go through one or more of the following experiences, although it's extremely unlikely that you will go through all of them:
- Feeling very low, or despondent, thinking that nothing is any good, that life is a long, grey tunnel, and that there is no hope
- Feeling tired and very lethargic, or even quite numb. Not wanting to do anything or take an interest in the outside world
- A sense of inadequacy; feeling unable to cope
- Feeling guilty about not coping, or about not loving the baby enough
- Being unusually irritable, which makes the guilt worse
- Wanting to cry
- Losing your appetite, which may go with feeling hungry all the time, but being unable to eat
- Difficulty sleeping: either not getting to sleep, waking early,or having vivid nightmares
- Being hostile or indifferent to your husband or partner
- Being hostile or indifferent to your baby
- Losing interest in sex
- Having panic attacks, which strike at any time, causing rapid heartbeat, sweaty palms and feelings of sickness or faintness
- An overpowering anxiety, often about things that wouldn't normally bother you, such as being alone in the house
- Difficulty in concentrating or making decisions
- Physical symptoms, such as stomach pains, headaches and blurred vision
- Obsessive fears about the baby's health or wellbeing, or about yourself and other members of the family
- Thoughts about death.
What can I do to help myself get better?
PND usually gets better in time, although it may take up to a year. Love, support and nurture from family, friends and community can be vital in helping you to cope.
Someone to talk to
It's important to feel understood and supported. A sympathetic listener, who can hear about your feelings and worries without judging, can bring enormous relief. It could be a health visitor, a community psychiatric nurse, a counsellor, or a volunteer from a self-help organisation.
Health visitors have a responsibility towards families with children under five and can be an invaluable source of help and advice. Some have training in counselling skills. Some run groups for new mothers. As a new mother, you should already be in contact with them.
Meeting other parents
One of the most helpful things is to talk to other mothers and fathers – it can be very reassuring to find that all new parents share the same anxieties and frustrations. Meeting others in the same position as you will give you a chance to share skills and experiences, to realise you are not alone, and above all to get some emotional and practical support. It can also help to affirm you in your new role. Do try and keep in touch with people you may have met at your antenatal classes, and go to parent-and-baby groups locally. There are many organisations that can put local mothers in touch with each other, including Meet a Mum Association and Home-Start. Having a baby can be a wonderful way to make new friends.
Take care of yourself
This is easier said than done with a small baby in the house, but do accept offers of help from relatives and friends. Difficulty in concentrating and lack of appetite are part of the depression. The first makes it difficult to prepare food; the second makes it difficult to eat. Lack of food makes the condition worse. You may be anaemic, which will make you feel tired and make it harder to relate to your baby. You are also quite likely to be lacking vitamin B, calcium and magnesium. If you are finding it difficult to prepare food, you may not be getting adequate nutrients and it may be worth taking vitamin and mineral supplements to make sure you are getting enough of these.
Lack of sleep, anxiety and poor concentration may make you less able to concentrate and reduce your reaction times, making you more vulnerable to accidents (be careful about driving or using machinery). If your baby takes a bottle, try to get someone to take over the night feeds, if only for a night or two. If you are breastfeeding only, you can have the baby’s cot next to your bed, so that you can feed with the minimum of disruption. In time, you and the baby will fall into a natural rhythm of sleeping and waking, and this makes the night feeds much less stressful and tiring. Don’t try to do too much round the house; you and the baby are much more important. If you are having a lot of broken nights, try to sleep when the baby does, and, if at all possible, have people to help you out with daily responsibilities, so that you can rest during the day.
Learn to relax
Give yourself a relaxing bath with candles and scented foam while the baby is asleep or is being entertained by someone else. Find something to do, just for the fun of it. It doesn’t matter whether it’s five minutes with your feet up and a glass of orange juice, or an aerobics workout, as long as it gives you pleasure. This recharges your batteries and reminds you, and others, that you deserve good things.
Source: www.mind.org.uk.
Click here to read the full article, and find more helpful information about Post Natal Depression.
Written by MIND. Posted on 6th October.
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