PND: 10 ways to help yourself

As part of Maternal Mental Health Matters Awareness Week, Netmums is keen to spread the word about how vital it is for women – and their family and friends – to find help and support for perinatal mental health problems #maternalMHmatters. If you think you are suffering from postnatal depression, here are 10 simple steps you can take ...

Lots of new mums experience the 'baby blues' and feel teary for a week or two after giving birth.

However, if you feel persistently low and depressed, are lacking energy and finding it difficult to bond with your baby then you might be suffering from postnatal depression.

It's very common, affecting more than one in every 10 women within a year of giving birth. Find out more about the symptoms of PND.

If you think you have postnatal depression, you might feel scared about talking to anyone about it. Some mums worry it might make them seem like a bad parent, or that their baby will be taken away from them if they admit how they are feeling.

Yet PND is a common, treatable, condition so it's important you seek help.

Make an appointment to see your doctor or health visitor and tell them how you are feeling.

One of the symptoms of PND is having frightening thoughts: for example, thoughts about hurting your baby or yourself. That doesn't mean you're going to do those things.

But by talking to your GP they will be able to help you with your postnatal depression, through counselling or medication.

Treatment for postnatal depression has come a long way from the days of heavy tranquillisers.

Medication may be what you need to help ease your PND symptoms. Antidepressants can help with symptoms including low mood, lack of concentration and sleeplessness.

If you're worried about taking medication - and that it might affect you breastfeeding for example - talk to your doctor about your concerns.

An important step in getting help for your postnatal depression can be telling close family and friends.

If they are unsure what do to, show them this page which explains how best they can help and support you.

Your GP may recommend you go for counselling or 'talking therapy' like Cognitive Behavioural Therapy (CBT).

With a therapist, you'd work to identify and overcome any negative thinking patterns and behaviour you might have.

For example, you might have unrealistic expectations about what being a mum is like, and that you can never make mistakes. The aim of CBT is to stop your cycle of negative thinking and to help you think more positively.

Your doctor might also recommend you try guided self-help through an online course. You can do this by yourself or with the help of a therapist.

This might be useful if you don't want to meet a therapist face to face. It also means you can do it at home which might be easier when you're looking after your baby.

Netmums has an online Cognitive Behaviour Therapy programme which can help with with practical steps to manage your symptoms. You can find out more information and sign up here. We also have details of self help exercises that can help you too.

When you're struggling with PND it can often feel like you're totally alone.

Yet it's incredibly common - and knowing other mums are experiencing the same thoughts and feelings as you could be a comfort.

You can chat to other mums in our Coffeehouse forum and get help and support in our special Drop-In Clinic for Maternal Mental Health Awareness Week.

If you don't have family locally who can help you, it could be helpful to contact a local support group for mums with postnatal depression.

There are also a number of nationwide organisations who can help. Contact your Health Visitor as they will have details of local support groups.

Some mums who have shared their experiences of postnatal depression said reading other mums' stories and expert views was reassuring.

Not only did it make them feel less alone, it also helped them realise PND is an illness.

Here are some books about PND that you might find useful.

Looking after a new baby is hard enough, but it's even more challenging if you're battling PND.

Let those around you help as much as possible - from doing your chores and food shopping to cooking you healthy meals.

By taking the pressure off yourself, you'll have more time to rest ... and feel more able to cope with your symptoms of postnatal depression.