Talk
to someone. Whom do you trust? Whom do you feel comfortable
talking to? This might be your spouse or partner, it might
be your mother, your sister or brother or a friend. It can
really help to share your feelings with someone who cares
about you. Even if you feel you can’t talk specifically
about PPD, just discuss your feelings and your new role as
a mother and its effects on you.
Read
books about baby care and parenting. Knowledge is
power. Reading may help you feel more confident, which in
turn will help you feel more in control of your situation.
It will also give you the knowledge you’ll need to ward
off the unwanted advice or criticism that can come your way
during the early months of parenting, and that can be especially
hard to take when you are feeling depressed.
Join
a support group. PPD support groups allow mothers
who are dealing with depression to talk with others who have
similar feelings. A list at the end of this section can help
you find a group in your area. You might also call your health
care provider, your local hospital, or your church for information.
While PPD support groups are an excellent choice, any group
for new mothers in which you can share your feelings about
motherhood can help you feel better about yourself. Choose
your support group with care, as you’ll want to be around
people who support your parenting decisions. Being with a
group who criticizes or questions your mothering choices will
make you feel worse, not better. Conversely, spending your
time with like-minded people will boost your self-confidence
and help you feel more confident as a mother. This idea shouldn’t
be seen s a cure, but rather one part of the process of recovery.
Accept
help from others. If anyone offers to help you —
whether it is to take your baby for a walk, cook a meal, or
drive your older kids to sports practice — accept! Learn to
say yes. You don’t have to do everything to be a good
mother. It’s natural for human beings to lean on each
other, so go ahead and do a little more leaning.
Get
some extra sleep. Put your efforts to get your baby
to sleep through the night on hold right now; this will come
in time. Forget about the clock. Just sleep — both of you
— whenever you can. Extra sleep will help you feel better.
Relax
your standards. This is not the time to worry about
a spotless house, gourmet meals, the corporate ladder, or
your manicure. Try to stick to the basics and concentrate
on yourself and your baby.
Get
some fresh air. When possible, put your baby in the
sling or the stroller and take a walk. The exercise and open
spaces will help you feel more energized. Try to work a daily
stroll into your schedule. If you have older children, walk
them to school. If the weather isn’t suitable for outdoor
walking, then drive to a shopping mall for an indoor walk.
Feed
yourself healthy foods. You can eat properly without
much effort. Focus on fresh fruits and vegetables, and simple
but nutritious meals. And eat frequently. Going long stretches
without food wreaks havoc on your system. Simple snacks like
an apple with peanut butter, a bagel, or yogurt with cottage
cheese are easy to prepare and prevent your blood sugar from
dipping and adding to your feelings of depression. Continue
to take vitamins, and drink plenty of water.
Love
yourself. You are going to be okay. Take it one step
at a time…but do take steps (such as those outlined
in this section). With help and time, you’ll develop
a refreshing and healthy outlook on your new role as a mother.
For
more information
Books
This
Isn't What I Expected: Overcoming Postpartum Depression ,
by Karen Kleiman and Valerie Davis Raskin (Bantam Books, 1994)
Beyond
The Blues: Prenatal and Postpartum Depression, A Treatment
Manual
by Shoshana Bennett and Pec Indman (Moodswings Press, 2002)
The
No-Cry Sleep Solution: Gentle Ways to Help Your Baby Sleep
Through the Night
By Elizabeth Pantley (McGraw-Hill, 2002)
Web
sites
Pacific
Post Partum Support Society
www.postpartum.org
Depression
After Delivery, Inc.
www.depressionafterdelivery.com
To
locate a support group
Postpartum
Support International
www.chss.iup.edu/postpartum
Postpartum
Education for Parents
www.sbpep.org
La
Leche League Support Groups
www.lalecheleague.org/WebIndex.html
Previous>>>
This
article is an excerpt from Gentle
Baby Care
by Elizabeth Pantley. (McGraw-Hill, 2003)
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