Postpartum Depression: Things You Can Do to Feel Better

by Karen Kleiman

Below is a list of self-help suggestions that may ease the sting of your symptoms throughout the course of your recovery. Keep in mind that you may not feel well enough to do many of the things listed here. They are, however, reminders, that you continue to hold more power than you think you do, over the way you feel while you are healing.

The most important thing for you to do right now is to follow your doctor's treatment plan, continue to take your medication if it has been prescribed for you, and keep in touch with those close to you, letting them know how you are feeling. After that, do what you are able, no more and no less. Take small steps, try not to be too hard on yourself and take one day at a time.

• Rest when your baby sleeps.
• Let your partner know how you are feeling.
• Make your needs a priority.
• Let others know what they can do to help.
• Avoid strict or rigid schedules.
• Give yourself permission to have negative feelings.
• Screen phone calls.
• Do not expect too much from yourself right now
• Allow yourself a moment to laugh.
• Avoid overdoing anything.
• Be careful asking too many people for advice.
• Trust your instincts.
• Set limits with your guests.
• Avoid people who make you feel bad.
• Set boundaries with people you can't avoid.
• Eat well.
• Avoid caffeine and alcohol.
• Take a walk.
• Set small goals for yourself.
• Stay on all medications you have been instructed to take.
• Don't be afraid to ask for help.
• Get out of the house.
• Don't feel guilty, it wastes energy.
• Play.
• Expect some good days and some bad days.
• Prioritize what needs to be done and what can wait.
• Thank your partner for helping you.
• Don't compare yourself to others.
• Be very specific about what you need from your partner.
• Do not blame yourself.
• Delegate household duties.
• Do the best you can. If it doesn't feel like enough, it's enough for now.
• Encourage your partner to seek support from friends and outside activities.
• Confide in someone you trust.
• Remind yourself that all adjustments take time.

Karen Kleiman, MSW, Licensed, Clinical Social Worker, co-author of "This Isn't What I Expected: Overcoming Postpartum Depression" and author of "The Postpartum Husband: Practical Solutions for Living with Postpartum Depression," has been working with women and their families for over 20 years. A native of Saint Louis, MO., Karen has lived in the Philadelphia area since 1982 with her two children and her husband. After graduating in 1980 from the University of Illinois at Chicago with her Masters in Social Work, she began her practice as a psychotherapist, specializing in women's issues. In 1988 she founded The Postpartum Stress Center where she provides treatment for prenatal and postpartum depression and anxiety.

Copyright © The Postpartum Stress Center. Permission to republish granted to Pregnancy.org.