Learning to Deal with a Perinatal Mood or Anxiety Disorder

You Are Not Alone. Help Is Available...

The Mother Reach London & Middlesex coalition strongly recommends that women who may be or are experiencing a perinatal mood or anxiety disorder, seek support from a primary care practitioner, such as a family doctor, nurse practitioner or midwife.

There are many things that you can do for yourself to make it easier to deal with your symptoms. Some suggestions to help you would include:

• Rest often during the day, even for brief periods
• Eat nourishing, “comforting” foods; ensure you have a well-balanced diet
• Seek support from your partner, friend or family member or faith leader
• Seek professional support from your family doctor, public health nurse or midwife
• Educate yourself about postpartum mood disorders
• Do something "just for you" everyday
• Limit the time you spend with people who make you anxious
• Ignore such comments as "snap out of it", or "you should be happy to have this baby"
• Exercise or go for a walk every day
• Arrange for someone you can trust to care for the baby sometimes
• Avoid watching television talk shows
• Try to accept the painful feelings. Always remember that it’s ok to cry.
• Understand that this is not your fault. Don’t blame yourself.
• Try not to be a superwoman. Don’t try to do everything yourself. Accept the offers of help from others
• Find a safe way to express your anger e.g. scream into a pillow

Always remember... You are not alone... There is plenty of help available.
Don’t give up until you get the help you need.