How to Feel Better (Part 1)
Goal
To learn about steps a woman can take to begin feeling better.
Feeling Better (U.S. Department of Health and Human Services, pp. 13-19)
For someone with pre/postnatal depression, it is possible to feel better. Instead of trying to deal with it secretly and hoping that it will go away on its own, it is recommended that these tips be followed:
Lean on family and friends. There are many ways that family and friends can help women who suffer from perinatal depression. Getting at least 5 hours of uninterrupted sleep per night really helps and it usually means asking and receiving more help from family members. But even a few A few hours of weekly child care, for example, can give these mothers a much-needed break. Get help cleaning the house or running errands. When one shares feelings openly with friends and family, it allows them to provide the important support that one needs. As a listener you can help this person receive more support by
- Encourage her to seek help. This is the quickest path to recovery.
- Offer support and encouragement. Your positive actions and words can reduce some of her suffering and make her feel more comfortable to ask for help from her loved ones.
Consider sharing these suggestions with friends or family members:
- Ask the mother how you can help, including baby-sitting and house cleaning.
- Let her know you are there for her, even if she doesn’t like talking.
- Listen. Her feelings are real. Let her express them to you.
- Allow her to focus on her own needs. Physical and social activities help women suffering from pre/postnatal depression feel stronger, more relaxed, and better about themselves.
- Take time for yourself. It is important for spouses and partners to continue with their work, hobbies, and outside relationships.
Talk to a professional. Screening for pre/postnatal depression should be a routine part of health care during and after pregnancy. Perinatal health care team is familiar with pre/postnatal depression, and they know ways to help and can explain the options that are out there.
Find a support group. There are many women suffering from pre/postnatal depression. Finding them via support groups can give the person a chance to learn from others and to share her own feelings.
Talk to a mental health care professional. Many mental health professionals have special training to help women with pre/postnatal depression. They can give women a safe place to express feelings and help in finding the best ways to manage and even get rid of symptoms.
Focus on wellness. An important step toward treating pre/postnatal depression is taking care of the body. A healthy diet combined with exercise can help mothers gain lost energy and feel strong. Among popular suggestions:
- Eat breakfast in the morning to start your day right
- Eat a variety of foods from all food groups, including two servings of fruit and three servings of vegetables each day
- Choose healthy snacks like non-fat milk, yogurt, fruit, and nuts
- Avoid alcohol use
- Invite your friends to go on walks in your neighborhood or to the park
- Try a new activity, such as swimming or biking
- Take time to stretch and strengthen your muscles
Take medication as recommended by your health care provider. Sometimes medications are necessary in the treatment of depression. As with any medications or medical treatment, people should talk to your health care provider about which medication, if any, may be best for the specific situation.
Additional Resources (U.S. Department of Health and Human Services, p. 21)
Here are some additional resources related to pre/postnatal depression:
Postpartum Support International
Phone: 800-944-4PPD (800-944-4773) / Internet address: http://www.postpartum.net
For information on treatment, support groups and resources in the United States and 25 countries.
Postpartum Education for Parents
Phone: 805-564-3888 / Internet address: http://www.sbpep.org
A 24-hour support line is available for one-to-one support, from basic infant care to the baby blues and other perinatal topics.
Womensmentalhealth.org (run by Harvard and MGH) has articles on many illness and their treatments during pregnancy and postpartum, evidence based, lists references, trusted quality of information summarizes for the lay person.
Postpartumprogress.com general psychoeducation, advice for resources
Prenatal Services
1-800-311-BABY (1-800-311-2229) / In Spanish: 800-504-7081 / Internet address: http://mchb.hrsa.gov/programs/womeninfants/prenatal.html
For information on prenatal services in your community.
National Mental Health Association
Phone: 800-969-NMHA (800-969-6642) / Internet address: http://www.mentalhealthamerica.net/
For information on pre/postnatal depression, including a locator to find a mental health center or provider in your area.
SAMHSA National Mental Health Information Center
Phone: 800-662-HELP (4357) / Internet address: http://www.samhsa.gov/
For information on depression, including a locator to find a mental health center in your area.
National Women’s Health Information Center
Phone: 800-994-WOMAN (800-994-9662) / Internet address: http://www.womenshealth.gov
Frequently asked questions about depression and pregnancy are available on the website.
National Institute of Mental Health
Phone: 866-615-6464 / Internet address: http://www.nimh.nih.gov
The website has links to health information and research studies on depression.
American College of Obstetricians and Gynecologists (ACOG)
Phone: 800-762-2264 / Internet Address: http://www.acog.org
Resources for you and your health care provider.
Book Recommendation
Beyond the Blues, by Shoshana S. Bennett and Pec Indman (Moodswing Press, 2011)
Next Step
Hear about one woman’s postnatal depression journey and how she sought help by watching the following video: