Raising Children Network: the Australian parenting website
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Practical strategies for feeling better

By PANDA (Post and Antenatal Depression Association)
 
 
The following strategies improve levels of wellbeing for women experiencing post- or antenatal depression.

Being listened to: having the opportunity to talk about how you feel.

Talking about how you feel and what might be on your mind will help you to manage some of the symptoms of PND. It is important that you talk to someone who can be really present with you and listen to you rather than offering advice. A professional counsellor, your Maternal and Child Health Nurse, a doctor, a friend or a family member may provide this support.

Taking time out:  having a break is vital to your sense of wellbeing.

Taking a regular break to do something you enjoy just for yourself is important.  Mothering a baby or toddler is a highly demanding job, sometimes undervalued in our society. Mothers deserve regular breaks, just like any other worker (especially as mothers are on call 24 hours a day!).

Take up offers or ask a partner, family or friends to look after your child or children on a regular basis. Some mothers utilise childcare such as a community house, family day care, childcare centre or occasional care. Ask your Maternal and Child Health Nurse, call your local council or check your local phone directory for details.

“I used to feel that caring for Tom was my job and felt guilty asking for help. Now I realise how much they enjoy being with him. Life is so much easier when I’m not exhausted.”

Social contact with other mothers: spending time with other mothers, who you feel you can relax with, is very beneficial.

Being able to ring a friend, to get together when you feel the need to get out of the house, or to talk to when it’s “all feeling a bit much”, can make a huge difference to how you feel. Joining a support group may help.

Exercise and diet:  your wellbeing is directly related to your physical health.

Regular exercise increases the serotonin levels in the brain, which causes you to feel good. A daily walk allows you to get out of the house, in the fresh air, experiencing a change. Arranging to walk regularly with other mothers can make exercise enjoyable. Eating well can be very difficult for busy mothers. Have simple things on hand like fresh salad vegetables cut up ready to eat with dips, fruit and yogurt, wholegrain breads and hearty soups. These types of foods release energy more slowly and can be quite sustaining.

Although making changes in these areas may not come easily at this time, the effort involved will bring rewards in how you feel. Try to involve others around you to help you take care of yourself.