How to cope with the January blues
Although the New Year heralds new hope it’s not unusual for it to be a bit of an anticlimax as you hurtle right back down to earth after the holidays.
You might even find yourself feeling a tad depressed or under stress, especially if you spent the holidays visiting with family and must now return to your home and same old routine; or you had your baby or child’s grandparents visit you, bringing excitement and that oh-so-useful help with the kids!
Plus, you might be feeling down about other things. Perhaps your weight isn’t what you’d like it to be, or you feel you’ve been missing out on me-time and your prospects for getting some this year aren’t any better. Perhaps you’re caring for a newborn and finding 24-7 babycare overwhelming. Perhaps you’re worrying about money and your economic woes aren’t being helped by those hefty credit card bills that are starting to show up in the mailbox.
Just as your body hurting signals a physical problem, feeling depressed is a sign that something is wrong emotionally, so it’s important that you don’t beat yourself up for feeling down. Follow gurgle’s tips for coping…
1. Look after yourself
A fit, healthy body is more able to deal rationally with emotional upset. It can be hard to fit in taking care of yourself once you’re a parent, especially if you’re caught up in 24-7 babycare with a newborn. But you need to try to eat sensibly and get as much sleep as you can. If you’re a stay-at-home mum, get yourself and your baby or child out of the house at least once a day – plan in trips to the park for the morning so that you can soak up as much natural light as you can before it fades as dusk approaches. Get your partner, or a relative or friend, to take care of your baby so you can take some time to yourself. Take this time to go out if you can, so that you feel you’ve mentally escaped if only for an hour or so.2. Talk about your feelings
Bottling up your feelings means that they can fester and make you feel even more downhearted and may prevent you from thinking rationally about what’s getting you down. Knowing when to ask for help isn’t a weakness, it’s a sign of strength – so don’t let your pride prevent you from seeking help. Talk to your partner or your mum or another relative, or a trusted friend who has given you good advice and support in the past. If you’d rather talk to someone you don’t know, arrange a session with a local counsellor. They can objectively assess any issues you may be having and show you tools that can help you face up to your challenges without feeling overwhelmed by them.3. Eat feel-good foods
Foods that are high in omega-3 fatty acids (oily fish, such as salmon, sardines and tuna, flaxseeds and nuts) may help inhibit your body’s production of chemicals that have been linked to depression. Look out for foods enriched with omega-3s when you’re shopping, and boost your levels further with a fish oil supplement. Lack of folate, which is one of the B vitamins, also is linked to depression. Boost your levels by consuming plenty of folate-rich foods (green leafy vegetables are a good source). If you're pregnant, you should eat no more than two portions of oily fish per week - read Foods to avoid in pregnancy for more information. To learn how to eat a healthy, well-balanced diet when you're expecting read Diet for a healthy pregnancy.4. Get physical
Research shows that getting active for 30 minutes a day five days a week can help to relieve feelings of sadness. It’s also great for stressbusting. If you're a mum, invest in a stationary bike or load your baby into her sling or buggy for a brisk walk to boost your mood and energy levels. If you're pregnant, try gentler forms of exercise such as yoga, walking or swimming.5. Socialise
Once you become a parent it can be all-too-easy to fall off the social radar; why not join a social networking site where you can chat to other new mums? If you’re pregnant, use your childbirth education classes to network and collect phone numbers so you can arrange get-togethers after you’ve all had your babies. Take your older baby to the local baby and toddler groups and check out activity and craft sessions at your local library too. If you are feeling blue, you may have to force yourself to face your friends – but we guarantee you’ll feel better for it.6. Make music
Studies show that listening to uplifting, energetic music is a great mood-booster. Listen to it on your MP3 player or ipod when your young baby is asleep (we can 100 percent guarantee that playing your air guitar along to Bon Jovi or Journey will have you feeling like the goddess you are, but if rock isn’t your scene then lip synch along to Madonna or rock that body along to Justin!). If you have an older baby or toddler, then making a fool of yourself by getting jiggy with it is one of the best tantrum tamers there is… and getting your older child to join in will help her burn off some of that surplus energy!
If your symptoms do not go away and you suspect that you may be suffering from either pre or post-natal depression, make an appointment to see your GP immediately.
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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