Depression Stay At Home Mom: The Depression Test and Checklist
Postpartum Depression Help
If you have a read over my previous article for Postpartum Depression Help, then you will see my definition of what it felt like for me.
For anyone struggling with Depression and Anxiety Disorder, I want you to know that there is help out there, there is a light at the end of the tunnel, and with some hard work and dedication you will get through this.
PPD for me, was not going to go away on its own. After the initial apparent “PPD phase” was supposed to be over (after the first year) I still continued to struggle. What is wrong with me? Is this just how I will feel forever now? The answer is that this is not your fault, it is common and you can get help.
Here is a checklist I have created to try and get you headed in the right direction to start feeling like your badass self again!
1. Postpartum Depression Test
Again, I am not a doctor, but I am a mom that severely struggled with PPD. Here are the links to the exact tests that my doctor had me fill out when I had my first PPD appointment. It will give you an idea how deep into it you are and if you should seek help.
This test is out of 27, with 27/27 being severe depression. Remember, it is normal to score some points as you are human and have just gone through one of the biggest stressors in life (having a baby)!
This test is out of 21, with 21/21 being severe anxiety. Again, having some points in only human!
2. Make A Doctor Appointment
Now that you have taken the tests, the second step is to please make a doctor appointment and share your results. You and your doctor should set up an action plan to begin recovering.
3. Talk To Someone
Talk to someone. Your doctor may refer you to a psychologist or therapist. In my case, because I am a military wife I received counselling through the military support system. This is where you can work through any trauma from your pregnancy or labour and delivery. Tell them your fears, worry’s and concerns. The more transparent you are, the better they can help you.
4. Self Care
Once you and your doctor have a plan and you find a professional to talk to, what can you do from your own home to help?
Daily Practices to Battle PPD
-Avoid isolation. If you feel like you do not want to leave the house, that’s OK for now. But FaceTime, call a friend, join a mom forum, just interact with other humans.
-Stay hydrated. It is easy to neglect yourself with a newborn demanding your attention. Set an alarm on your phone to remind you to drink a glass of water every 2 hours throughout the day.
-Work on your hygiene. When baby is sleeping, or in the swing, or husband is home, etc. brush your teeth, wash your face, better yet...have a shower! Blow dry your hair and get dressed. Now look in the mirror and congratulate yourself on how well you clean up!
-Eat something. Some good advice out there is during your pregnancy to freeze already made meals for when you don’t want to cook or don’t have the time. Now is the time to dig through that freezer. PPD may make you feel not hungry, but find a way to nourish your body. Sip on a smoothie, order pizza, whatever! Just eat.
-Do some skin to skin with your baby. Turn on a good TV series and strip off those clothes. Grab baby and a blanket and snuggle up chest to chest. Get those love vibes flowing and hopefully you can both drift off to sleep in each others arms.