Postpartum Depression- Tips to Deal with it

Although the term postpartum depression sounds familiar to all of us, how many of us mothers find ways to deal with it ourselves? Postpartum depression is simply ignored without giving it too much importance. Well, did you know that it can be dangerous for the new mom? Ignoring postpartum depression can lead to chronic depression and have other impacts on health.

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Most of the negligence comes mainly due to ignorance of the medical condition. Not all are able to identify postpartum depression. Hence, there is no way to deal with it. Before finding ways to tackle postpartum depression, let us first understand postpartum depression.

What is postpartum depression?

When your baby is born, you experience a whole lot of emotions like joy, anxiety, and sadness. While most of it is normal, at some phase certain symptoms must not be ignored. If your feelings of sadness prolong for many weeks and start interfering with your day to day life, then you may be suffering from postpartum depression. Some women face depression in an extreme form whereas some overcome it within a few days.

Tips to deal with postpartum depression

You may have frequent mood swings, find it difficult to bond with baby, bouts of sad feelings, and find it hard to make decisions. You may also get into fits of anger from time to time. Yes, this is postpartum depression. If you are suffering from it, you are not alone. Thousands of women go through this phase after delivery. Listed below are some tips to deal with postpartum depression.

1} Give yourself time to rest

Although you may be excited to do everything yourself for your little one, it is advisable that you take rest during the day. You might have been told by your parents or family to “sleep when the baby sleeps”. This is true because¬†good sleep and rest cure most of the depressive disorders. Resting well and sleeping adequately also improves your mood and keeps you happy.

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2} Follow a healthy balanced diet

You may be surprised to know that healthy eating and nutritious food go a long way in curing postpartum depression. Nutritious foods give your body the nutrients you need and help it cope with both physical and mental stress.

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3} Avoid isolation

While you are suffering from depression, it is common to avoid people and stay in isolation. But isolation will only increase postpartum depression. Staying with family members and friends will keep you distracted from mood swings and bouts of depression. It is also a good idea to tell your loved ones that you are suffering from depression so that they can help you cope with it.

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4} Exercise regularly

It is a scientifically proven fact that exercise acts like an anti-depressant. You need not perform heavy exercises or hit the gym. You can begin with light exercises like walking and jogging. You can also take a walk with your baby in a stroller. This will give you both some fresh air and lighten up your mood.

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5} Ask for help 

You simply cannot act as a superwoman trying to attempt your hand at everything. You cannot do the household chores, clean the baby, breastfeed the baby, put the baby to sleep, or look after your elder child in the day. Instead of dealing with all the pressure all alone, ask for help. You can ask your spouse to do the household chores and request your parents to babysit the elder one. Schedule some “me” time for yourself and indulge in activities you love to do.

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These above-mentioned tips will surely help you cope with postpartum depression and come out of it. However, if you notice that the feeling of sadness, agitation, and anxiety is prolonging for weeks, it is recommended to consult a doctor. Your doctor can suggest you the right support you need.

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Tips to Reduce Stress and Get Good Sleep

Do you keep tossing and turning on your bed at night? Do you find it difficult to sleep after the end of a tiring day? While lack of sleep can be due to several medical disorders, one of the most basic reasons causing it is stress and anxiety. Stress and anxiety are inevitable parts of our life. No matter how hard we try to get rid of it, it makes sure that it continues to follow us. Stress and anxiety have a huge impact on our mind and body.

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Tips to Reduce Stress and Get Good Sleep

One cannot prevent stress and anxiety completely but can find ways to deal with it. Ensuring that there are no side effects of stress and anxiety is the key to stay healthy. If stress and anxiety are hampering your sleep patterns, then the below-mentioned tips can help you.

1} Put your fears away

One of the biggest enemies of sleep is the fear of not getting sleep. Going to bed with the uncertainty and fear of insomnia will further increase stress and reduce sleep. Fear creates tension in the body and the body being in a tensed state cannot fall asleep. Your struggle with insomnia will end only if you put your fears and uncertainties away.

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2} Relax for 1 to 2 hours before bedtime

Relaxing before bedtime is very crucial for good sleep. It is advisable to reduce any form of stimulation post your dinner time. Indulge in light activities such talking to your spouse, listening to music, reading a light book, or performing yoga. You can also take a hot bath to relax your body. Staying relaxed before bedtime will ensure good sleep and cut down the stress faced during the day.

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3} Eat a sleepy meal at dinner

You may be surprised to hear this, but certain foods promote sleep. Eating a sleepy meal at dinner time will stimulate the mind and body to relax thereby ensuring complete rest. A combination of proteins, and complex carbohydrates. Foods rich in melatonin, tryptophan, and magnesium are also known to induce sleep.

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4} Exercise

Physical activity is a must for the body to stay fit and healthy. It’s amazing how exercise does wonders to your body. Exercise helps counteract stress, relax the body, and induce good sleep. If you cannot do a strict exercise regime, you can perform light exercises such as jogging, swimming, walking, cardio, or even playing a game.

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5} Take breaks in the day

A lot of stress and anxiety gets built up in the day due to extreme pressure at work. Due to this, the mind and body are constantly under stress even after work. Altering your activities in the day can help improve sleep patterns. Take breaks between work to keep your body balanced. Make sure you are not in an overwhelmed state at the end of the day. Keeping your work spaced out in the day will help you sleep better at night.

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6} Cut down caffeine by noon

Most of us are addicted to caffeine owing to the stressful lives we lead. We believe caffeine stimulates the body and keep us energised. Although that is true, caffeine stays nearly upto 10 to 12 hours in the body after consuming it. Hence this can hamper sleep and cause insomnia. Try quitting caffeine by noon or consider eliminating it completely for a few months to improve sleep at night. You can switch over to alternatives like herbal tea, green tea, or fresh fruit juices.

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Getting over stressed about not being able to sleep will only worsen your situation. Stress is simply a response to the way we lead our daily life. To reduce stress and get good sleep, we must work on how we lead our lives. A healthy body and sound mind work a long way in beating stress and helping you sleep better.