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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