Don’t worry. Be happy. Right?
Wrong. We know depression and post-natal depression is a serious illness that isn’t easy to snap out of. As tempting as it is to wait until things get better, sometimes crossing your fingers and hoping for the best isn’t going to change things.
While it’s common for new mums to get the baby blues, depression is way more serious and can sneak up on a busy new mother without many warning signs.
And this is where we get stern: go to the doctor NOW if you are teary and feel like you can’t cope. There are so many drug and counselling treatments that can quickly ease the symptoms of depression before it becomes a problem.
But if you want some ideas for simple do-it-yourself lifestyle changes that will make you feel better – and won’t cost a cent – read on
1.Stop the negative self-talk
This is the simplest, cheapest, and most important thing you can do to beat depression. Managing the symptoms of depression requires a practical, proactive approach-and patience. You need to stop beating yourself up about the terrible things you do, and start remembering the amazing things you achieve. After all, you’ve brought a baby into this world! You don’t have to go wild, but start remembering the small, positive things you achieve each day – a meal well-cooked, a load of laundry done and smiling at your child are all positive achievements.
2.Get regular exercise
It may be the last thing you feel like doing when you’re depressed or busy with babies, but going for a walk, hitting the gym or even just doing an exercise DVD at home will make you feel better. When done regularly, 30 minutes or more of vigorous exercise has been shown to improve the symptoms of depression. In one study, patients who worked out regularly on a treadmill or stationary bike for 12 weeks saw the severity of their symptoms reduced by nearly half. So if you’re not actually clinically depressed, imagine how great you will feel just by getting active? There are short term benefits too, because exercise can boost your mood straight away and that happy feeling can last for up to 12 hours.
3.Talk about it
It’s not easy, but telling people about depression or low mood is better than keeping it a secret. Friends, family, and other confidants can provide emotional support, help you get treatment if you need it and prevent you from becoming isolated.
4. Postpone major life decisions
Depression can affect your perceptions and judgment, so it’s wise to put off big decisions about your relationships or career until you’re feeling better. One symptom of depression is having a negative outlook on life, which alters your judgment on almost everything. If you absolutely must make a life-changing decision, don’t be impulsive. Take your time, weigh things up and get your friends, family or doctor to help you along the way.
5. Take care of your health
If you’re feeling depressed, it’s tempting to let your health slide. But failing to take care of your overall health can make depression symptoms worse. The relationship between depression and health conditions such as diabetes and heart disease is a chicken-and-egg phenomenon. Research suggests that depression can exacerbate these conditions, but the opposite also appears to be true. People who experience diabetes-related complications are more likely to experience the symptoms of depression, and there is also evidence that heart attack victims may suffer depression, especially after a heart attack.
6. Maintain a daily routine
Sticking to a regular routine as much as possible is important for people who are battling depression. Whatever activities you decide to engage in, try to do them at the same time every day. A routine – anything from walking in the park to grocery shopping to doing the laundry – avoids the stay-in-the-house-in-your-pyjamas syndrome, which can make things worse.
7. Eat a healthy diet
What you eat affects your brain, not just your body, so if you’re feeling depressed it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein. No food is a silver bullet for fighting depression, but some foods may affect your mood more than others. For example, carbohydrates and foods that contain vitamin D boost levels of serotonin, a neurotransmitter associated with mood. And some research suggests that omega-3 fatty acids, which are found in fish and fish-oil supplements, help with depression symptoms.
8. Avoid drugs and alcohol
Although it can be tempting to drink or use drugs, don’t do it. Drinking and drug use affecat brain chemistry, and they can cause problems in relationships, work, and other aspects of life. They can also be dangerous when combined with some antidepressants. Although the occasional glass of wine probably won’t hurt you, people with depression should limit their alcohol consumption, and, say no to drugs.
9. Try to sleep well
Lack of sleep is a common symptom of depression – as is insomnia. For lots of us, not getting enough shut eye will depress our mood but some people have the opposite problem and find their mood elevated by a lack of sleep. Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule.
10. Don’t be Supermum
Feeling stressed and overwhelmed will commonly trigger depression or lower mood levels. If you’re struggling with depression, it’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces.
11. Try brainswitching
This is really way out, but one of the best techniques neuroscience research and brain mapping have developed is Brainswitching. Brainswitching is a power cognitive behavioral therapy that help with mood disorders like depression.
Depression exists in the emotional part of the brain. Brainswitching uses basic mental exercises to switch the neuronal activity from the emotional part of the brain (the subcortex) to the thinking part of the brain (the neocortex) which does not have the capacity for depression.
Here’s an example of Brainswitching that you can try for yourself. Lets say you find yourself being depressed, instead of thinking “I am so down and depressed” make yourself busy with some trivial logical exercises or games. At such a time you can play games that involve logical thinking (chess, soduku, online puzzles, etc) or simply close your eyes and in your mind start singing your favorite song with full concentration. Refuse to think that you are depressed.
Concentrating your mind on some thought or song will block the cognitive awareness of the depression going on in the subcortex, the emotional part of your brain. This technique will increase the neuronal activity in the neocortex and decrease it in the subcortex, thus correcting the chemical imbalance that feeds depression. Actually, it’s pretty similar to what we suggested in point number one! Just remember that life is for living so don’t waste time feeling depressed. A GP or doctor can refer you to quick and effective help in a matter of hours – so don’t suffer needlessly.
12.REMEMBER!
Depression is a serious illness and there are medical treatments that can ease the symptoms before it becomes a problem. Go go see your doctor NOW if you’re at all concerned and feel like you can’t cope.
