GET A BREAK FROM YOUR BABY
Ask another mom (or moms) to do a babysitting coop with you: ask a friend to watch your baby so you can get out on your own for an hour or two to exercise, meet a friend, return a phone call, or just do a crossword puzzle without being interrupted. You may not feel that you have the energy or interest to do any of these things, but it is important that you try to get your mind off of the baby for a little while. You may also want to consider hiring a “mother’s helper” for a few hours every week. A mother’s helper is younger and often less experienced than a babysitter or a nanny, so she is paid significantly less money per hour. If you are able to hire a mother’s helper, try to spend the time when she is at your home in another part of your house or apartment, where you won’t be able to hear your baby. Put in ear plugs if necessary – the helper can come and get you if you are needed. To recover from PPD, it is essential that you find some uninterrupted time for yourself away from your baby.
Once your mood has begun to stabilize and your symptoms are subsiding a little bit, consider joining a local gym that provides inexpensive (usually $5 - $10 an hour), on-site childcare so that you can exercise. In more severe cases of PPD and other perinatal mood disorders, psychotherapy, often in conjunction with medication, is necessary to become well enough to begin (or resume) exercising. The idea of exercising may seem daunting, requiring more energy than you could possibly muster, so start small and set realistic goals for yourself – a short bike ride or a walk, for example. Exercise stimulates seratonin levels in your brain, which elevates your mood. Studies have found that exercise is at least as effective as antidepressant medication in relieving symptoms of depression and anxiety.
GET SOME SUPPORT & FIGHT THE URGE TO BECOME ISOLATED
Consider joining a support group to help you feel less alone. If you are not comfortable with the idea of joining a group, try an online group by searching on Yahoo! or Facebook. These groups should be free of charge.
Familiarize yourself with resources for new moms sponsored by your church, synagogue, local library or university. Check out bulletin boards for flyers advertising free or low-cost activities such as knitting circles or writing groups.
Remember that you will not always need as much help caring for your baby as you do now. This is not the time to be too proud to accept help. Your emotional and physical health is essential to your baby’s development and overall wellbeing.
PAY NOW OR PAY LATER
There is a wide range of options when it comes to the cost of psychotherapy. On one end is psychiatrists (MDs), who can prescribe medication in addition to providing therapy, and also tend to charge the most for their services. On the other end is social workers (LCSWs), who often charge on a sliding scale (that is, you and the social worker agree on a fee based on what you feel you can afford). Typically psychologists fall somewhere in between. If you or someone you trust suspects you may be suffering from PPD or another perinatal mood disorder, it is essential that you are assessed by a licensed mental health practitioner. Unfortunately, if you don't pay for professional help now, you could end up having to pay more later, whether it's in the form of hospital bills, plane tickets for out-of-town family members to help out, or other expenses that may have been avoided if more immediate action was taken.
Please email us if you have other ideas to add to our low-cost recovery list.
Friday, May 26, 2006
Who We Are
We are two moms of young boys who each struggled with postpartum depression and anxiety. Between us we experienced insomnia, loss of appetite, over-concern about the baby, suicidal thoughts, escape fantasies, debilitating guilt, worthlessness, agitation, inability to concentrate, hospitalization, hopelessness, excessive crying, anger, confusion and other symptoms associated with postpartum mood disorders, and have made full recoveries.
Molly has a master of social work degree from Southern Connecticut State University, where she conducted research on peer support and also co-led psychoeducational groups.
Chris has been a phone volunteer through Depression After Delivery and The Postpartum Resource Center of NY since 2002 and is a postpartum doula with the Brooklyn-based Birth Day Presence.
What We Do
Postpartum Support International's Universal Message:
We established a peer support group in Brooklyn in 2006 as a place where pregnant and postpartum women can get support if they think they are at risk for PPD, are experiencing symptoms and need further help and resources, or are in the care of a therapist and want to attend the group as part of their treatment plan. The group is free, meets twice monthly, and babies are welcome to join us. Women are encouraged to attend for as many weeks as they feel the group is helpful, whether once for information or weekly for ongoing support. Please note that the function of this group is to provide a forum for the exchange of peer support. It does not replace care provided by a licensed mental health practitioner.
Emotional support from empathetic listeners is one key part of expediting a woman's recovery from PPD. A support group might be the only place a mom feels safe to share her feelings without being judged or gossiped about, as it is private and confidential. Women in the group share and validate each others experiences, and women further along in the recovery process set an example of wellness and hope to those moms in despair.
For more information about the symptoms of and recovery from postpartum depression please see our section titled "Helpful Websites". We are growing this site and will be adding more educational information, strategies for recovery, and resources for partners, family and friends in the near future.
You are not alone
This is not your fault
You will feel better
