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Preventing and Coping with Postpartum Depression

Preventing and Coping with Postpartum Depression

Postpartum depression is the type of thing that every woman has heard of, but many don’t expect it to happen to them, and even more are unsure of how to go about dealing with the condition once they find out they have it. In truth, postpartum depression is an incredibly common state of affairs.

Somewhere between ten and twenty-five percent of women wind up struggling with it once they give birth to their first child, and the chances of developing this condition increase in women with a personal or family history of depression. Although it can seem overwhelming when you find that it’s happening to you or someone you love, it’s important to realize that there are many things you can do to deal with it, help minimize the effects, and even lower the likelihood of it occurring in the first place.

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Understanding the Difference Between “Baby Blues” and Postpartum Depression

Pretty much every woman will experience some degree of what’s commonly known as “baby blues” after giving birth. This is especially the case for first time mothers, but it can actually happen to any woman. Giving birth is incredibly difficult, as is transitioning to a new state of affairs when it comes to your family. Plus, there are the hormonal issues to consider for the new mom: she will definitely feel anxious, irritable, and even completely overwhelmed at times, and that’s perfectly normal.

Nevertheless, it’s important to understand that “baby blues” typically only last about a week. Once the mother transitions and her hormone levels stabilize, she will gradually feel much better, but women who sink into postpartum depression will experience increasingly longer bouts of sadness and hopelessness. If your baby blues don’t seem to be improving on their own, and if they seem to be worsening, you should speak to your doctor about possible treatment options.

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Lowering the Likelihood of Developing Postpartum Depression

Although postpartum depression isn’t the sort of thing that is avoidable altogether because of the hormonal factors involved in pregnancy recovery, it’s important to understand that taking care of yourself and giving yourself a little room to breathe and adjust can really help a lot.

To begin with, make sure you learn as much as possible about how to make a smooth recovery after giving birth. Ask your doctor for advice, and maybe even pick the brains of your friends for suggestions on how to cope. Get plenty of rest, and allow yourself to heal. Be sure to let your partner and your family help you out during this delicate time in your life so that you have plenty of time to bond with your baby and take care of your body.

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Don’t force yourself to do too much too soon—like seeing visitors or jumping right back into maintaining your social life. Definitely don’t psych yourself into believing that you’re a bad mother if you find you’re dealing with postpartum depression. You’re not! Being overwhelmed and needing time to adjust is something every woman goes through to some degree.

Speak to Your Doctor About Your Options

If you think you might be dealing with postpartum depression, it’s important to not just tough it out. Schedule a visit with your doctor to talk about what’s going on and explore your options. He or she may suggest dietary or routine changes that can help you get on top of things, or you may also be prescribed a course of anti-depressants to help you get over the hump. Whatever the right solution may be for you, it definitely pays off to ask for help sooner rather than later.

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Featured photo credit:  Young mother looking out from the window with her baby via Shutterstock

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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