Almost everyone in my family is on medication for anxiety and depression, although I've had many similar symptoms for years, I felt like I could work and achieve my way through my mental health issues. And to be honest I did, I pushed my problems to the side and pushed through, and then I had kids.
Anxiety and depression can be challenging to manage once we become parents. All of a sudden our basic needs can be swept aside while we cater to the whims of our children. But it's so important to find a balance between our needs and our children's needs so that we don't end up resentful and our cups empty.
I experienced severe birth trauma at the birth of my first child and I was not prepared for the depression and anxiety that followed. Over the next 7 years I experienced huge up's and downs until finally I sought help from a holistic mental health practitioner, in my case a psychologist, I then received a diagnosis and was provided with some options, to do the work to improve my lifestyle and work through my triggers or start medication. As I love doing everything the hard way, I chose to do the work and it was by far the best decision I have ever made.
From my own experience, the following are my top 5 go to's for improving mental health when life becomes overwhelming.
Consider an activated B vitamin
A good B vitamin has also been evidenced to improve mental health and well being in those deficient. Check out the @the.holistic.psychologist for more information on B vitamins and there impact on our nervous symptoms.
Dr Nicole LePera from the The Holistic Psychologist - The Power To Heal Yourself, states B vitamin's are critical for nervous system function and play a key role in the synthesis of neurotransmitters. Deficiency's in B vitamin's can cause symptoms of; anxiety, depression, irritability, suicidal thought and in rare cases, psychosis.
Dr LePera states symptom's of a B vitamin deficiency can include:
exhaustion
insomnia
loss of appetite
memory issues
irritability
inability to control emotions
anxiety
depression
getting sick easily
dizziness
It's important to check with your health provider regarding if B vitamins are best for you but I've found my B vitamin has been hugely helpful for my own mental health.
15 Minutes exercise daily
I personally swear by a daily 15 minute walk preferably in some sunlight. Exercise and mental health | healthdirect states the benefits of exercise include;
The release of serotonin and endorphins that can help improve your mood.
Increased sense of connection by leaving the house to connect with other people.
Reduced stress and symptoms of mental health conditions like depression and anxiety.
Improved sleep.
Clearer thoughts and better memory.
Increased protein, decreased sugar and caffeine.
Protein helps us stay full for longer and reduces sugar cravings and caffeine is a known stimulant. Small changes like making scrambled eggs for breakfast and reducing my coffee to a couple of cups of instant coffee per day have been pivotal in improving my well-being over the past year.
Take a break from alcohol
Alcohol is a depressant, it may make you feel better for a few hours but if your predisposed to depression or going through a rough time mentally, alcohol is not your friend. Consider having a break from alcohol for a month or so to give yourself some room to reflect and consider if alcohol if right for you. I still drink alcohol on occasion but I'm now much more aware of the effects it has on my mental health.
Make a plan to help you manage your triggers
A support person who you can discuss your fears, anxiety's and hopes with can be an invaluable resource during your parenting journey. A therapist or professional with experience in trauma and mental health can be an amazing long term tool. You can access up to 20 half price sessions with a psychologist per year with a mental health care plan referred through a gp which makes getting help a whole lot more affordable.
Our births and early parenting experiences are often reflective of the struggles we have had in our lives. Working through these issues is often part of the journey needed towards healing. If you don't have access to a professional support person, a few close friends who you can share your concerns with and can be a valuable support team.
Mental health is a huge passion of mine so please reach out if needed, I run a drop in birth trauma support group every fortnight Thursday and would love to see you there.
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