|
   What We Offer 1-800-944-4773 (Postpartum Support International) 1-800-SUICIDE (Kristin Brooks Hope Center) 1-800-311-BABY (Maternal & Child Health Bureau Hotline) 1-800-504-7081 (Maternal & Child Health Bureau Hotline, en españ ol) 1-800-773-6667 (National Hopeline) Dr. Shosh is also available for scheduled phone consultations.
Timing is Everything, So Begin Your Treatment Now Taking medication: If part of your healing involves taking prescribed medication, start seeking help early because it may take a bit of time for you to find the right psychiatrist or medical doctor. Even after you find the right doc, it may take up to several weeks for the right medication in just the right dosage to be prescribed. Changing communication habits: To the degree that you have to learn how to communicate better with your partner, family members, and friends--for example, if you need to learn to ask for what you really need or if you need to learn how to become comfortable saying “no” to people’s requests--treatment may take a while. Remember, like Rome, new relationship styles aren’t built in a day. Processing your emotions alongside a therapist: If you’re going to undergo a course of therapy with a psychologist or other mental health therapist, that too is not a one-shot deal or something that can be concluded in just a week or two. If you’ve had long-term underlying psychological issues that have contributed to your PPD, you can expect that they’ll take some time to thoroughly work their way out of your life. Similarly, if you’ve never really learned to face your feelings, and this is part of what’s up with you, it’s unrealistic to expect to get to the bottom of it in only one or two therapy sessions. The great news is that it takes far shorter a time to get rid of these old habits than it did to grow them, so you can accomplish this in far less time than you imagine. Even though most of the treatments take time, you can still do several things right away that will help make a real difference and launch your recovery. Here are four suggestions that can be adopted immediately: Carve out 15 minutes a day to read this book. Some new moms or moms-to-be will have no problem whatsoever reading through this book. Others, especially those who are feeling overwhelmed, may find it difficult to even pick the book up. If you’re one of these people, remember this: The very act of carving out 15 minutes a day to read a few pages, which can prove tremendously helpful to you, amounts to a very courageous and intelligent act. Take notes. As you read this book, do it with pen, pencil, or highlighter in hand. Circle important points, take notes, and use asterisks. In other words, do whatever it takes to fully engage your mind with respect to how the information you’re reading applies to you. If you were taught to not write in books, either break that rule or get a fresh notebook and write down notes next to the appropriate page numbers. Keep a journal. This suggestion is similar to taking notes, but here you’re taking notes specifically about yourself. You don’t have to write anything copious--just a paragraph or two a day can prove useful and therapeutic in the long-run. If keeping a journal feels like that one extra duty that will put you over your limit, don’t do it. Take three sets of ten deep breaths a day. Sounds simple, right? If you get tired easily, are anxious, or if you simply have an open moment during your day--maybe you’re standing in line somewhere or waiting for the tea water to boil--go ahead and consciously, deliberately take ten deep breaths. These breaths will help you relax your body and mind, and will take a little bit of the edge off of however you may be feeling. Most people space out at about breath number seven. So, be sure to stay conscious of the number of breaths you take. Even though deep breathing isn’t a cure-all, it certainly helps if you can do it everyday.
10 Ways to Get Through the Day Use these ideas to help your day and ease the overwhelming feelings you’re probably having. Make a short list of three tasks to accomplish each day. For instance, set out to feed the baby, take a shower, and eat lunch. Lower your expectations to a realistic level. For example, use paper plates, order dinner out, and forget about sending baby announcements. Repeat the positive statements to yourself. Ask for help. Odds are that people around you are politely waiting for you to call on them and would be delighted to, for example, pick something up at the store, babysit, make lunch, or fold your laundry for you. Accept help that’s offered. When your neighbor, friend, relative, or other kind soul asks if he or she can do anything for you, practice saying, “yes!” and give them a specific task that would help you. Gather the clutter (toys, baby blankets, and so on) into laundry baskets, instead of putting it all away, since it will all be on the floor again tomorrow. Take breaks from tasks (including taking care of your baby) when someone else is in charge. Take your baby for a 15-minute walk outside during the day (more than once if you’re up to it) to help clear your head. Be sure to focus on breathing in lots of fresh air. Set your alarm to go off with your favorite music 15 minutes before your baby usually wakes up (it’s worth it, trust me) so you can stretch your muscles, shower, and start your day in a peaceful way. Drink lots of water and nibble high-quality protein such as turkey, chicken, fish, or eggs throughout the day.
|
