Postnatal depression: help yourself
The most important thing you can do for yourself is believe that you will get better. Be patient with yourself and remember that you will recover completely. This is a phase like so many others in life.Family and friends
Research has shown that talking to people about the way you feel can be as effective as taking antidepressants. In one study 80% of mums recovered after seeing their health visitor for one hour a week for just 8 weeks. Tell your family and friends. Talk to them about how you are feeling. Tell them you will get better and the old you will reappear but for now, you are ill and need special understanding. Maybe print out this page and hand it to everyone who cares about you.Rest
Take as much rest as you can. This is very important, as tiredness seems to make depression worse. If you can, try and get a rest on your bed, every day, and sleep if possible. Avoid late nights if you can, and try to get someone else to feed the baby at night. Some doctors believe that rest, peace and quiet, after the birth can help to prevent post-natal depression, so rest must play an important part in your convalescence.Don't try to force yourself back to normal
Many mums feel that if they just keep busy and get on with life, things will right themselves. But it seems that the mind needs time to assimilate things and come to terms with your symptoms before you can mentally and physically move on. So, for example although going straight back to work might seem like the best thing, it may actually prolong the illness.Treat yourself with gentleness
Don't force yourself to do things which you do not really want to do or which upset you. Avoid places, activities or even TV programmes that make you feel uncomfortable, distressed or anxious (The News is often the worst). post-natal illness can cause you to feel overwhelmed by other peoples difficulties or the sadness in the world. Remember your emotions are fragile so Handle with Care!Treat yourself with kindness, and be occupied doing things which do not cause you anxiety. If you are up to it, try to do one enjoyable thing for yourself every day. This is not just indulgence - it will help your brain chemistry balance itself. You might include having your hair done, having a candlelit bath with lavender oil, hiring a DVD, having a take away, buying a glossy magazine, or a bright new nail varnish. Enjoyable tasks may involve other people, but often just involve read more
