On last week, I share 1/3 of of my series on postpartum depression. I hope you liked it. Here’s part 2. Feel free to share and add your business information if you supply servicesw for this illness.
- 30 minutes of sunlight per day.
- Take time with your appearance, grooming, self care. Looking good and caring for your body can help you feel better.
- Nurture yourself. What feeds your soul or makes you feel wonderful? Do these things, go to these places.
- Keep to a routine. It can be a daily routine or a weekly routine. Even seasonal “routines,” activities or rituals done at particular times around the year, strengthen our sense of rhythmicity and resilience.
- Laugh regularly and hard. Visit with people who make you laugh, read your favorite humorous web sites, or watch a TV show that always provides a chuckle. When turning to youtube or the internet, set a timer, and after 30 minutes move on to activities in which you connect with someone you can physically interact with and touch. The internet is wonderful, but during times of depression it can actually serve to further isolate us by creating connection experiences that don’t involve all of the senses through which true attachment is built.
- Pray or meditate. Spiritual transformation and growth are a common part of the transition to parenthood. So much about your life has changed. This impacts your control in the world, as well as meaning, purpose, and identity. Exploring spiritual significance is a healthy means of integrating motherhood or fatherhood into who you are.
- Sing. Songs can express any emotion and may be used either to release emotions you are feeling or to create in you emotions you are reaching for.
- Listen to a variety of music.
- Spend time with other adults. Talk with supportive and understanding people. Perspective, normalization, and community are essential for the new parent.
- Keep a journal. Express your thoughts and feelings by writing them out.
- Get involved in the outside world. Help others. There are volunteer programs that welcome parent-baby pairs. Call your local nursing home and ask about opportunities for visitation with healthy residents.
- Find a support group. Local birth doulas, midwives, and childbirth educators should be able to help you find a postpartum depression support group in your area.
- Use essential oils for depression. To a warm bath or to 2 ½ T massage oil (such as grapeseed oil or almond oil) add 2 drops neroli, 2 drops petitgrain, and 2 drops orange oil. Enjoy a massage or soak for 10-15 minutes. These three oils come from three parts of the orange tree: the flowers, leaves and twigs, and the fruit. The wholeness of them when used together restores balance. Bergamot, jasmine, neroli or clary sage are also recommended for postpartum blues.**
- Use essential oils for fatigue. To encourage deep rest – 3 drops of lavender, marjoram, or roman chamomile in a warm bath before rest. To create a sense of more energy: 2-3 drops of geranium or bergamot and 2-3 drops of rosemary to a morning bath or in a bowl of water or a fragrance burner to scent a room: 2-4 drops of any of the following: petitgrain, geranium, mandarin, rose, bergamot, ylang-ylang, lemon, lavender, or rosemary. Especially recommended is a combination of lemon and geranium.**
** Any time you are adding essential oils to water it is best to first add them to a small amount of milk, and then add the milk to the water. This helps the oils bind to the milk and prevents chemical skin irritation from direct contact with the strong oils.