How to get rid of postpartum depression

Postpartum depression is a difficult period in the life of not only women, but also all family members. Permanent depression, fatigue and apathy often lead to uncontrollable outbursts of hatred. As a result of this outcome of events, the infant is left without attention, and the husband does not withstand the nervous tension. This situation leads to discord in the family, the new mother needs support. Hence the need to use psychological techniques, which we will talk about today.

Persons prone to postpartum depression

• girls who were without support throughout the pregnancy;
• young ladies prone to frequent nervous breakdowns;
• women who have had postpartum depression earlier;
• mothers of many children;
• women during the divorce period;
• girls whose husbands did not want children (unwanted pregnancy);
• single ladies who lost the father of the family during pregnancy;
• women prone to dysphoric premenstrual disorder.

Symptoms of postpartum depression

• guilt that does not disappear for a long time;
• suicidal tendencies;
• lack of appetite or, on the contrary, uncontrolled "zhor";
• exacerbation of diseases (both chronic and acquired);
• unreasonable flashes of rage, anger at others;
• low self-esteem;
• depression, in particular, dark thoughts;
• constant fatigue, poor sleep, apathy;
• constipation;
• sharp mood swings in the evening and morning time of the day;
• anxiety that cannot be got rid of;
• removal from relatives and friends;
• anger at husband and baby.

Causes of Postpartum Depression

1. In most cases, many girls suffer from postpartum syndrome, which manifests itself in depression. Ladies "wind up" themselves with the thought that when a child is born, they will be bad mothers.As practice shows, a similar outcome of events is typical for girls and women who spent their childhood in an incomplete or dysfunctional family. A constant feeling of anxiety and the above symptoms do not alleviate the situation. The newly-minted mother does not believe in herself, does not accept her husband’s support, gradually sinking into prolonged depression.
2. If the pregnancy is uneventful, the couple rejoices in the baby, who will be born soon, the girl feels great. She is in high spirits, preparing for the appearance of the baby, looking forward to a happy life together. Since it is difficult to hide from physiology, a sharp jump in hormones occurs after birth. The menstrual cycle begins again, appetite decreases, insomnia appears. All dreams are slowly fading into the past, the present is crushing a heavy load. Symptoms usually begin after breastfeeding stops. Girls are dissatisfied with their appearance, and the lack of time for themselves creates the basis for a full-fledged depression.
3. The next cause of postpartum depression is lack of attention.After the appearance of the baby, many girls believe that no one loves them, but this delusion is extremely erroneous. Friends and girlfriends visit nightclubs, relax to the fullest, while the newly-made mother does not sleep at night because of the constant crying of the child. The husband, in turn, is delayed at work, because it does not withstand a tremendous burden. The older generation of relatives tries to give instructions, driving a woman into hysterics. Against the background of such a development, depression begins, which is increasing every day.

How to cope with postpartum depression

Put the child in the first place. First of all, you need to properly prioritize: the baby must be fed, dry, clean. To make the baby sleep soundly, bathe him in the evening, change the diaper on time, feed him healthy food. After performing the main duties, too, go to rest. Cut out to sleep any convenient moment to replenish energy. You will feel much better after sleep.

Do not refuse help. Do not play like a mother heroine who does everything herself.Put some of the household chores over to your parents, spouse, or close friends. Do not refuse help, learn to accept it. You can be provided with a service of cooking or paying for an apartment, shopping at the store, cleaning, etc., for the period while you are with the baby. No need to feel awkward, asking relatives to pay bills or buy groceries.

Even if before the birth you did an excellent job with your own responsibilities, now the situation has changed. Lack of sleep and loss of strength will knock anyone out of a rut, your poor health will affect the whole family. Wait a certain period until you come to the same combat readiness. Sit back and think about who you can ask for help. You cannot be a good housewife, mother and wife at the same time, learn to share responsibilities.

Watch out for food. A woman in the postpartum period is very important to adjust the diet, it should be balanced, fast and useful. Include in the diet fresh fruits and vegetables, buy food for 5-7 days ahead, get home appliances that make life easier (crock-pot, dishwasher, blender, steamer, etc.).

If possible, cook only quick meals, which will last for 2-3 days.This may be soup, stewed vegetables, mashed potatoes or pasta with goulash, vegetable salads. Drink whole milk, kefir, fermented baked milk, fresh juices, green and herbal tea. Do not be like new mothers who forget to eat. Eat often in small portions while the baby is sleeping.

Adjust your day. In order not to break into several cases at the same time, get a notebook or write down unresolved questions on the album sheet. Paint the cases that are in the first and second place, if possible, carry them out completely. Do not try to do everything at once, act gradually. It is important to understand that children are unpredictable creatures, for this reason, the daily routine should be flexible. As you complete cross out items from the list. If you do not have time to do everything, reduce responsibilities, taking into account the state of health, do not exhaust yourself.

Watch out for yourself. To avoid depression, which appears due to dissatisfaction with their own appearance, take time for yourself. An unwashed head and not painted up nails will drive anyone into anguish, do not allow it. The first 6 months after the birth of the child are referred to as “Surkov everyday life”, the woman is constantly at home, limiting herself in everyday joys.

Learn to avoid this state, take 1-2 hours a day to care for yourself. Take a bath with fragrant oils and herbs, do a manicure / pedicure, change your hairstyle. Ask your husband to sit with the baby, and sign up for the gym or dance, bring the figure in order. You can relax by watching your favorite series or reading an interesting book. The main thing is not to drown in the abyss of life.

Practical recommendations

1. Play sports, it perfectly accelerates longing and helps to cope with negative thoughts. Sign up for a trial lesson on Pilates, stretching, yoga or sport dancing. Start to go to the gym or make a 15-minute jog around the house, bring the body in order.
2. No need to harass yourself, clutching at several cases at once. Solve immediate problems gradually, do not forget about sleep, ask loved ones to sit with the child, if the situation requires it.
3. In most cases, girls exaggerate the significance of the problems. Try to speak out loud, tell the child about your experiences, or talk to your pet if you do not want to put your thoughts on display of friends and relatives.
4. Avoid dark thoughts.This will help you bright curtains, rainbow pictures and fun music. Also, do not close the windows, allow the sun to penetrate inside the house.
5. Regularly resort to minor psychological tricks. Choose a comfortable chair, sit comfortably in it, close your eyes and lie down in silence. Concentrate on your breathing, diaphragm movement, arm positioning. Enough 10-15 minutes a day to feel alive.
6. No need to tear anger, lack of sleep and discontent with her husband. Understand, it is also hard. Provide all kinds of support, communicate more, support him and find solace in the arms of a loved one.
7. Do not try to hold back emotions, splash them out. Cry in the shower, shout into the pillow, turning on the loud music. Speak to your best friend or mother, beat the mattress with your palm.
8. Immediately after the birth of the baby, give up the accumulation of relatives and guests in your home. Politely explain to them that now is not the best time. Accept only the closest, understanding people.
9. If you feel you can’t cope with depression on your own, contact a psychologist.Do not hesitate to such a need, many girls overcome severe nervous tension with the help of specialists.

You can get rid of postpartum depression as soon as possible, if you tune in properly. Set priorities, do not refuse the help of relatives, do not break on her husband. Organize the day correctly, do not forget to eat, spend more time for yourself and your child.

Video: 5 ways to avoid postpartum depression