Practical solutions for depression / anxiety while pregnant?

[Fishpond]

I am having several issues in my life which are causing depression and anxiety to ramp up more than they would otherwise, although I've struggled with depression on and off since I was about 15, if I'm honest (I'm now nearly 25.) I've never taken medication for it, and don't particularly want to start while pregnant or immediately postpartum as I know hormonally I'll be all over the place anyway.

Any practical solutions that you may have would be enormously helpful - I've lost my job due to the pregnancy and can't find word as I'm now visibly pregnant and no one wants to hire someone who will just quit in a few months - therefore I am really struggling financially (single parent) and can't afford to go see a psychiatrist. I'm in the US, no NHS counseling is available it's all private.

I've tried: taking up a new hobby (failed), seeing friends (failed - too busy with their own stuff), doing the things I enjoy more often (moderately ok but get bored with same old things day in and day out), being outside / exercising (occasional at best due to current weather) and can feel myself getting worse and worse.

[Selks]

Get a course of CBT - cognitive behaviour therapy. It does work

[madmouse]

Yes to CBT
As much sleep as you need, preferably at night
A routine, ie no staying in bed on a bad day, but up at a reasonable time, shower and breakfast
Deal with little worries/practical niggles immediately - don't postpone as that will add them to the pile you are already carrying
Lots of fruit and veg
A vitamin and mineral supplement suitable for pregnancy
Half an hour of outdoor activity/exercise every day
A good mix of being busy and relaxing
Writing down all your worries and anxieties in a notebook
Telling yourself that you will get through this and that you will be a great single mum and the best mum you can be for your baby

[southlondonlady]

Agree with all madmouse's suggestions! Also yoga (if you are past 12 weeks) and doing some easy meditations (found a book of them) really helped me. Can you find a network / support group of single mums?

[Selks]

The other thing - and I think this is really really important - is start building up new friendships and links with other pregnant ladies and new mums. Look out for local mums-to-be and anti-natal groups, and make the most of mum-and-baby groups after the birth. You should do everything you can not to isolate yourself and to build up these networks of support. It really does help a lot with how you are feeling when baby is here to know that you will have some like-minded human company for a few hours in the week, and as your baby grows it will offer other toddlers for them to play with.

Best wishes for everything

[Selks]

How supportive is your partner? Or are you on your own. Any support possible from family?

[FrannieC]

Do you qualify for state health care since you are without a job and pregnant? If so you should qualify for counseling I am certain. Your doctor will be able to refer you for proper care. I have many friends who battle depression, and it is extremely necessary you are in proper health when the baby arrives. Highly recommending therapy, it has worked for my friends. If you keep ignoring your problem you put yourself at risk for hurting your baby or yourself because the disorder is overpowering.

[Clarella]

There is a series of books the nhs prescribe called 'overcoming...' eg overcoming anxiety. I had cbt and was set chapters of the book to read. The anxiety one explained the cycle of adrenaline and panic that leads to the suppressing of seratonin and then depression. There is also a form of counselling called 'the human givens approach' which is a very clear explanation of how there is a set of 'givens' we all need to thrive eg home, food, a place in society, work, to be needed and if these are missing we find it hard and anxiety and depression can follow. ( Google) both are UK based and I really hate self help books but these did make sense - bit naff title but one good book is 'beat depression fast the human givens approach.' I found both helpful to begin to calm the anxious cycle. You sound very determined and I am sure you can do it. :) xx

[BDonna]

Dear Fishpond, as you are in the US, have you come across 'Positive Psychology'? It's about improving well-being (and building resilience, relationships, self-confidence, optimism etc) by focussing on your strengths, rather than all the things that are wrong in your life.

Send me a PM if you're interested and I'll give you some further information.

[ReallyTired]

www.livinglifetothefull.com

There are self help books on relaxation techniques. I have found the human givens approach useful.