Depression
Depression is not uncommon. It’s estimated that one in seven women experience depression during pregnancy and about one in 10 experience a serious form of postpartum depression. It’s important to seek help if you are experiencing any of the following symptoms:
Symptoms
Sadness and crying
Feelings of anger and irritability
Loss of interest in pleasurable activities
Difficulty falling asleep, staying asleep, or sleeping too much.
Feelings of worthlessness and guilt
Difficulty concentrating
Thoughts of harming yourself or your baby
Risk Factors
Depression can occur at any time of our life for no reason and it’s important to be aware of the following risk factors:
History of depression or anxiety
History of premenstrual dysphoric disorder
Family history of mental health illness
Traumatic events during our lifespan
Relationship issues
Financial difficulties
No social support
Diagnosed with a medical condition.
Loss of a loved one
Treatments
Depression is a serious condition. The good news is that depression can be treated effectively. There are several options available for you if you are struggling with depression.
One option is therapy, which can provide a safe and supportive environment for you to talk about your feelings and work through your challenges. Cognitive-behavioral therapy (CBT) has been shown to be particularly effective for treating depression.
Another option is medication, although this should only be done under the guidance of a healthcare provider.
Other treatments for depression include exercise, support groups, and complementary therapies like acupuncture or massage. It’s important for you to work with your healthcare provider to find the right treatment plan for your individual needs.
Self-Care Practices
Treatment can be scary, however, it’s important to prioritize mental health concerns as part of self-care. Here are some self-care practices to follow during these difficult times.
Get enough rest: Sleep is crucial for our mental health. Make sure to prioritize getting quality sleep by creating a comfortable sleep environment and establishing a consistent sleep schedule.
Stay active: Regular exercise can help alleviate common discomforts and aid in the recovery process.
Eat a healthy diet: Proper nutrition is essential for our mental health. Make sure to eat a balanced diet rich in fruits, vegetables, lean protein, and whole grains.
Stay hydrated: Drinking enough water is important to prevent dehydration.
Connect with others: Joining a support group or talking to others about depression can provide a sense of community and help alleviate feelings of isolation.
Take time for yourself: It’s important to prioritize self-care activities that make you feel good, whether it’s taking a relaxing bath or reading a book.
Seeking Help
Remember, seeking help is a sign of strength. With the right support, you can overcome these challenges.
You are not alone. There are many people who can help you, including your partner (if applicable), friends and family members, therapists or counselors, medical providers, and psychiatrists who specialize in mental health concerns.
You may also consider seeking out other resources such as online self-help tools or apps that offer guided meditation exercises for anxiety relief. These types of resources offer additional support without requiring face-to-face meetings with someone else (which is often preferable during periods when we feel most isolated).
It’s important that you know that it's okay to ask for help. You shouldn’t be afraid or ashamed about your feelings, and no one should judge you for having depression. There are many ways to get help, if you’re feeling overwhelmed by the symptoms of depression, please reach out so we can help!
Sources
Therapist Aid: https://www.therapistaid.com Huang L, Zhao Y, Qiang C, Fan B. Is cognitive behavioral therapy a better choice for women with postnatal depression? A systematic review and meta-analysis. PLoS One. 2018 Oct 15;13(10):e0205243. doi: 10.1371/journal.pone.0205243. PMID: 30321198; PMCID: PMC6188757.
Disclaimer: These articles are not intended to be a replacement for therapy. These articles are for education only.
Please seek professional help for any concerns regarding mental health or medical health.
Please dial 988 if you are experiencing a mental health crisis for 24/7 crisis counselor support under the National Suicide Prevention Lifeline.
If you prefer text: Text "COURAGE" to 741741 for crisis text line or visit the following links: