I have been battling post-partum depression and anxiety for about 9 months now. It started 10 weeks after I had my daughter, although, I am sure the symptoms were present much sooner. I just wanted to write about a few things that are helping me. First, and foremost, if you are having symptoms of post-partum depression or anxiety (or both) get into see your OB/GYN right away. Post-partum psychosis is real and it is not where you want to end up. Get help! It is an illness. It is not your fault and you should not be ashamed or feel guilty. After you figure out a treatment plan with your doctor, find a counselor. I would recommend a Catholic counselor, but if like my area, there is not one available, find a Christian counselor or psychologist. Here are some things that help me, they may or may not work for you, adjust to what fits your life.
*Talk to your priest. He may never have dealt with post-partum depression in his pastoral work, but he needs to know it is present, and learn how to help women who are struggling with this cross. The more we speak out, the more the Church can develop ministries to help families dealing with post-partum. The Church asks us to be open to God's call for children in our lives. Sometimes being open means also being open to this cross. Get help from your priest and educate him. Very few dioceses have pastoral plans for dealing with post-partum.
*Receive the Sacraments. Go to Confession and Mass regularly. The grace of Our Lord is in these Sacraments and it is a place of safety and healing. Unburden your sins and struggles (post-partum and the symptoms are not sins but can burden). Take the Eucharist often and pray for healing and peace, and most of all, strength to carry this cross. Pray for your husband and child(ren).
*Pray daily. I struggle a lot with this one. Even if you just say, "Lord, please help me to get through today." I recommend saying the Hail Mary when you feel particularly low or anxious. Say it slowly. Ask Our Lady to wrap you in her mantle.
*Exercise a few times a week and everyday if possible. It does not have to be super intense, but a 30 minute walk can do wonders for depression.
*Write out a plan for your day the night before. This gives you direction throughout your day. You won't be wandering around aimlessly. I do this a lot if I do not have a plan.
*Journal about your experiences. Write freely and use it as a therapeutic outlet. No one needs to read it and you can toss the notebook in the garbage later if you want.
*Take naps. Nap with your child or children if possible. Ask your husband to help you out more or call friends during the day.
*Talk to your husband about what you are struggling with so that it does not continue to burden you. I have had some truly bizarre thoughts that I was embarrassed about. I would tell my husband and he would say it wasn't a big deal and not to dwell on them or they will continue to hurt me. I am not willing these thoughts. Be honest. Post-partum, unfortunately, can come with some very unnatural and scary thoughts and fears.
*Avoid violence. That means on TV and in the media. Stay away from violent movies, especially movies that depict violence against children. Take a break from the news. A few minutes on Fox News can send me into an anxious tizzy or panic attack. I already know that we live in a Fallen world, I do not need to freak myself out reading about the latest waves of violence. I even have had to avoid the Christian movie, Courageous, because a little girl is killed in the movie. Women who have post-partum are impacted a lot more by violent images and stories.
*Take a break from social media. Facebook, Twitter, Google +, Pinterest, etc. are a great way to keep up with people, but they can increase your anxiety level depending on what posts you are reading. I actually deactivated my Facebook account. Being involved in the pro-life movement, I was getting inundated with stuff on abortion and it was stressing me out, as was the nasty political environment, and attacks on the Church. My friends are either involved in that movement, work in politics, or are Veterans, so I was getting a lot of information.
*Cut way down on sugar. I started to notice that when I would have sugar my blood sugar would spike and then I would hit a major low by afternoon and no I am not diabetic. My anxiety gets worse with sugar too.
*Limit your caffeine intake. I drink one cup of coffee in the morning and anymore than that leaves me a neurotic, anxious wreak. If you are like me and need sugar in your coffee try Splenda (Walmart sells a vanilla Splenda for coffee). I tried Stevia and just did not like it.
*Take mommy time. Ask your husband for a couple of hours a week to go out by yourself. It is really important that you recharge. If you are nursing, pump.
*Find a hobby that you truly enjoy. I like to write, read, garden, cook, and knit.
*Contact your local La Leche League. A lot of women in La Leche have been through post-partum.
These are just a few suggestions. I will write about my own post-partum experience in future posts. I know what a burden it is and all women who are struggling with it are in my prayers.
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