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Do I have perinatal anxiety and / or depression?

Up to 1 in 10 women and 1 in 20 men struggle with antenatal depression. More than 1 in 7 new mums and up to 1 in 10 new dads experience postnatal depression.


Some parents describe the experience as feeling like:

  • Anger or guilt about not having ‘normal’ feelings of maternal or paternal love

  • Confusion or frustration about feeling low during a time when everyone is saying, “You must be so happy!”

  • Being overwhelmed or confused by the advice or opinions of doctors, family or friends about how to manage their baby

  • Wondering if their relationship with their partner will ever be the same

  • Resenting physical changes to their bodies after childbirth and motherhood (“I was just a mum in some puked on dressing gown, day in day out”)



Predisposing factors:

  • History of anxiety and depression

  • Family history of mental illness

  • Previous loss

  • Difficult or complex pregnancy

  • Birth trauma

  • Premature or sick baby

  • Challenges with feeding or settling

  • Sleep deprivation

  • Pre-existing physical illnesses

  • Financial stress

  • Relationship stress



 

Small steps to help you get through it!

 

Sleep

  • Go to bed at the same time each day

  • Avoid exercise before bed

  • Make the bedroom a restful environment.

  • Avoid screen time before bed

  • Avoid caffeine in the evening

  • Try a warm bath or shower two hours before bed to regulate your body temperature for sleep

  • If napping take quick naps such as 20 min, Quick naps can improve your alertness and help in decision-making and are less likely to disrupt your sleep at night.


Connection

We were never meant to do parenting alone, Setting yourself up with social networks can help you feel connected to other adults. This might include new mothers’ groups, playgroups or story time at the local library. Other new parents find online groups, such as supportive Facebook pages helpful.


If you are struggling with postnatal mental health issues, there might be a supported playgroup you may be able to attend in your area. These are often run by a health worker or social worker and attended by other parents who have been struggling.



Time Out

It is important that us parents who are primary carers have a break from the caring role at times.


Some ideas for nurturing time out are:

  • A class or activity outside the home

  • Engaging in a hobby/craft that is enjoyable

  • Taking a relaxing bath

  • Going for a walk

  • Going shopping

  • Listening to music

  • Reading a book/magazine

  • Watching a movie



Diet Changes


Lets face it, parenting can be rough some days and sometimes we can find ourselves snacking on food's high in sugar as a quick energy fix.


As tempting as this is try to remember that most quick energy fixes are also quickly proceeded by feelings of fatigue as our blood sugar levels plummet. This high / low cycling can exacerbate many symptoms of depression and anxiety.


I have easier options scheduled into my meal plan each week to allow for tough parenting days. Meal's such as "picnic" nights, leftovers, eggs on toast or toasted sandwiches.




Exercise and getting outdoors

Exercise can increase serotonin levels - our happy hormone. And getting out of the house into fresh air and sunshine can lift our mood and boost vitamin D.


Personally I found a short walk in the pram each morning really helpful for my mental health and an achievable daily goal when my babe's where younger. Other parents may find the following helpful;

  • Breathing exercises

  • Meditation or a yoga class.

  • Pilates or other gentle core strengthening classes.



If you’re concerned about what is happening to you, you can:

  • Confide in your partner, a trusted friend or family member

  • Let your GP or other trusted health professional know what you’re experiencing

  • Talk to other parents who have recovered from perinatal anxiety or depression

  • Call the PANDA Helpline (Mon to Fri, 9am - 7.30pm AEST/AEDT) 1300 726 306 to talk about your thoughts and feelings and explore options for support.

  • This beyond blue quiz may also help you figure out if you need professional help.

  • Know you are not alone, and you don’t have to go through it alone


Credit to PANDA (panda.org.au)


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