PND - alternatives to antidepressants?

[86EllaMc]

Hi,
My baby is 2 months old and I’m struggling with PND. I saw my GP and health visitor about it at around 3weeks and nothing really was done. Both were keen for me to take antidepressants but I didn’t really want to do this as I thought my symptoms could just be down to sleep deprivation. So we just kind of left it at that and they told me to try sleeping more (lol) and take time for myself. I’ve started a yoga class and I feel good when I’m there and for a few hours after but it’s only once a week. I have a toddler too so it’s not practical to have more ‘me time.’
I thought I had things under control for a while but it seems like all it takes is one bad night or day and things just snowball out of control. I will spend all day crying or trying not to cry and have no motivation to go anywhere or do anything. It takes me several days to pull myself out of this and it’s getting harder.
I’m going to phone GP on Monday to try to get a same day appointment. I’m still not sold on medication as I don’t want to become completely reliant on it or for it to change my personality. I’ve also read that when starting antidepressants things can get worse before you feel better and I just don’t think I’m strong enough to cope with feeling any worse.
What other treatments are there? What has worked for other people? I want to know what can help apart from medication before I see the doctor so I can ask about it if it’s not offered.

Things that help improve mood;

• good diet with lots of iron, b vitamins, D and magnesium. If that’s not practical take good supplements (sprays are best for D and magnesium, liquid is best for iron, sublingual tablets are best for B vitamins).

• time outdoors

• physical exercise

• CBT or talking therapies

• company - are you going to playgroups etc? Local mum friends?

• getting enough sleep - could your DH/mum or anybody do a few nights or some of the wakings do you get more sleep? Or could toddler go to anybody else so you can nap when the baby does?

Thanks @8by8
I’d love to try CBT or talking therapies. Are these generally available on NHS?

Unfortunately there’s not much on in my area with playgroups etc as everything seemed to stop for the school holidays. We go to one club but I spend the whole time apologising to other mums as my toddler is really acting up at the moment hitting other children... I have it in my head that they’re all judging me for my toddlers behaviour so I haven’t reached out to try and form any friendships. I don’t really have any friends around as we moved town after my first was born and haven’t made friends here.
My mum offers to take one or both of them, the problem is I get really anxious and can’t relax when someone else has them. Same goes for night feeds, if my partner takes the baby downstairs I get really nervous and have to go down and check. I think this is probably a symptom of the PND.
I will definitely consider my vitamin intake - we’ve been living off convenience foods lately because I’ve lacked the time and motivation to cook properly.

Talking therapies and CBT are free on the NHS but depending on your area there can be a wait. New mums usually get some kind of priority.

To tide you over - there are some CBT For Dummies books which I found really helpful - you work through worksheets and exercises.

It sounds like postnatal anxiety as well as depression? That makes things much harder as even if you have support available you can’t take it up!

I found everything easier with routines - so eg if DH always does specific feeds, or your mum takes the kids for the same time each week you may find the anxiety easier to deal with.

In terms of making friends- is there a Facebook mums group? Or you can try the Mush app?

I started taking ADs (sertraline, low dose) three weeks ago. Like you I was very unsure for all the reasons you mention. I have an 8 month old ds.
I honestly think it's the best thing I could have done. Yes I felt a bit 'weird' for a few days at first but nothing horrendous. I am still the same person, its just that I feel that somebody has pressed the reset button and I can cope with things much better.

You won't become dependent on the medication, and it won't change your personality (how could it?). You don't have to try ADs, but there's no need to rule them out as an option based on misconceptions.

@Blue2309 that’s good to know. I worried that they would make me feel even more low and desperate before I saw an improvement. I have no experience taking them and don’t know anyone who’s taken them (anyone who’s spoken about it anyway) so just had no idea how they would make me feel. Sounds like they’ve had a positive effect for you which is great! Are you having talking therapy or cbt at the same time or have the ADs on their own been enough to make a difference for you?

@CmdrCressidaDuck
I suppose they are misconceptions... I just don’t have any experience with ADs but I’d heard about people feeling numb or ‘zombie like.’ I haven’t ruled them out completely, I was just hoping to try other kinds of therapy first to see if that could work.

I am also having CBT therapy through the NHS and will also go on to trauma therapy (GP thinks I have PTSD after a very difficult birth and first two weeks afterwards).
I think the plan is that I will take the ADs for around 8 months, and hopefully after that the therapy will mean that I am in a better place so can cope without them.

The CBT sessions so far have been helpful but if it wasn't for the ADs I simply wouldn't be in a position to benefit from them as well.

I felt a bit 'spaced out' for a few days, but only in the hour or so after I took them. Slightly dry mouth and jaw felt a bit weird and tight - common symptoms I understand. Nothing horrendous at all

You will almost certainly be prioritised for talking therapy as a new mum.
If you are in England look here for the nearest service. https://www.nhs.uk/service-search/Psychological-therapies-(IAPT)/LocationSearch/10008
You can probably self refer online.
I had PND after my second DC and I took antidepressants. They helped me and they are not usually habit forming, I took them for 6 months or so. They help you get out of a hole. They can feel a bit weird at first but it doesn't change your personality.
Other things that help are getting outside, regular walks, making mum and baby friends and a properly supportive partner. Assuming you have a partner, are they giving you the support you need? Emotionally and practically.