What if you're one of the 10-15% of new mums with postnatal depression? What if you feel like after all those mince pies you're in such bad shape you can't imagine getting active? What if you (and all the world) can focus only on your baby and you feel guilty for thinking about yourself?
Postnatal Depression completely changes our experience of motherhood - lasting from 4 weeks to over a year. Some readers will be familiar with the symptoms; a reduced quality of life, anxiety attacks, tearfulness, loss of interest in life, insecurity, inappropriate obsessional thoughts, irritability, fatigue, guilt and inability to enjoy your baby.
Why is it that so many Mums suffer in silence? Is locking yourself up in a darkened room really such a great idea?
This week Dr Helen Honey, trainee in Psychiatry and Ready Steady Mums member, shares her experience of how to identify PND, what the symptoms are and how to cope.
Q: What are the early signs of PND?
Helen: Postnatal depression is similar to depression in any other time in life, and the symptoms of depression overlap with normal experiences of a new mum. These include sleep problems, tiredness, weight loss or gain, problems concentrating and lack of libido. As a result it can be hard to diagnose PND, and mums may not seek the help they need. Abnormal symptoms in the postnatal period include persistent low mood or tearfulness, inability to enjoy life, and feeling excessively irritable or anxious (which women often experience as fears about the health of the baby).
Q: What treatment is usually offered?
Helen: PND is treated the same way as other types of depression. Patients are offered either medication (usually antidepressant tablets) or talking therapies, most commonly CBT (cognitive behavioural therapy) which aims at identifying and treating unhelpful thinking patterns and ways of behaving. Patients are usually treated by their GPs, who are extremely familiar with PND. Rarely women become severely ill with PND and need to be admitted to hospital (usually to a specialist mother and baby unit).
Q: What can friends and loved ones do to help?
Helen: Lack of support can contribute to developing PND, and so friends and family are helping new mums just by being there for them. New mums can be so busy looking after their baby they forget to look after themselves so I would encourage family and partners to support new mums to ensure they get sufficient sleep and eat regularly, as well as allowing them time to relax and exercise.
PND is more likely in women who have had a traumatic birth, so friends and family should be aware of this, and give additional support if required.
People who are developing mental health problems often lose the ability to see what is happening to them, so friends and family should keep an eye on them and be ready to step in and help if things escalate.
Q: How can exercise help mums with PND?
Helen: There is a growing body of research to prove that exercise is beneficial for mental health, and it is particularly good at preventing and alleviating mild and moderate depression. Research studies have shown that in mild cases of depression, exercise is as effective as antidepressants or talking therapies. For the scientifically minded, this is a comprehensive and accessible paper from The Journal of Midwifery & Women's Health: The Role of Exercise in Treating Postpartum Depression: A Review of the Literature, Amanda J. Daley, PhD, C. Psychol; Christine MacArthur, PhD; Heather Winter, MD, MROG, FFPH.
We do not yet understand all the mechanisms involved but we do know that exercise causes the brain to release chemicals that make us feel happier. In addition, exercising in groups (like the 'Local Ready Steady Mums' groups) can reduce depressive symptoms by encouraging people to socialise.
Having a baby and feeling tired and busy all the time can feel like a great excuse not to exercise, but I believe that a little bit of exercise is essential for physical and mental health
For mums struggling to get started due to lack of motivation or lack of knowledge, Katy's Ready Steady Mums on-line coaching service is extremely credible from a medical point of view, and you can build up your fitness and confidence safely in the privacy of your home or join the local groups to get support from other mums.
Q: Where can mums find out more?
Helen: If you have any concerns about your mental health, or that of a loved one, please treat it seriously and talk to your GP. There is more information about PND on the Royal College of Psychiatrists website.
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