It is important to realize that such a condition many women faces, not just you. And this state is temporary, so regularly remind this yourself. You should not cultivate in yourself the myth that the mother of a small child is an all-forgiving, meek creature with limitless angelic patience. A real mother is as much a living person as any other, and therefore has the right to weariness. Do not blame yourself if sometimes you feel irritated towards your baby. So, let’s take a look at how to cope with postpartum depression.
1. Not to overwork. After the birth of a child, a young mother cannot be as active and efficient as before, it is very important to remember. So don't get mad at yourself if you manage to do just one thing per day - this is already a lot. Try to get your family involved in the care of the child and leave some time for yourself to rest.
2. Enough sleep. Lack of sleep exhausts you and make more irritated. It's essential to control and normalize it. Sometimes 8-9 hours of uninterrupted night sleep for several days is enough to significantly change your state for the better.
3. Move more - do what you love, dance, sing, go shopping. Try to spend part of the day outside the home and let it become a good habit because lethargy is one of the manifestations of depression. Do not avoid communication. Call girlfriends, invite them to visit, speak out.
4. Get positive emotions. You can re-read the favorite book, the humorous show you like, see the “good old” comedy, meet good friends. Taking care of yourself is very useful for self-esteem and for mood as well. Daily contemplation in the mirror of a pale face and disheveled hair, of course, does not contribute to improving mood. So take a relaxing bath, make a new hairstyle, or do some exercises to return in the previous shape.
5. Be honest. Yes, you already bored at home. You are probably tired of thinking about infant formula and fruit puree. And you tired, for sure, of seeing food as a source of proteins, fats, carbohydrates. Talk about everything that you feel with people you care about. Tell about your state of mind your spouse, friend or even your baby. When you express your feelings, emotions and some dissatisfaction you feel much better, especially after any support from your loved ones.
6. Time for you. The most frightening feeling after childbirth for moms is the perception that time no longer belongs to you. All your life is concentrated around your little one, there is no your desires anymore. This causes a feeling of depression and sadness. Necessarily, find an opportunity to spend time with your spouse away from home or even without him if you want to, just you. Don't forget about yourself and your husband. He is your family and a loved person, so pay attention to him as well. He may feel overwhelmed in the “mother-child” bundle. Do everything with your time that brings you happiness.
7. Adjust the lactation process. It is essential not only to the baby’s health and mother-child bonding but to the mood as well. Scientists claim that with well-established lactation, oxytocin hormone releases, as a result, postpartum mood swings occur in women much less often or happen in a milder form.
8. Proper nutrition. The fact that nutrition has a great effect on your well-being is well known. So, pay attention to what you eat. You definitely need vegetables, fruits, meat, legumes, cereals, greens, dairy products. But to please yourself, you can eat some chocolate or citrus if you have stopped feeding your baby of course. Drink bracing drinks, calming charges, herbal teas have the effect of cheering up. Most effective - with chamomile and jasmine.
9. Calm down. The best advice is to make a deep breath and relax. All your difficulties are temporary, remember that. You should stay calm to help the child adapt because he feels and reacts to the internal state of the mother. Try to restore mental balance using methods of self-regulation, meditation or relaxation exercises if you needed.
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