It’s okay to not be okay. If you’re experiencing perinatal depression or anxiety, you’re not alone! Help is available.
Parenthood is a major change and sometimes, a major challenge in people’s lives. It’s quite common and normal to experience symptoms of sadness and anxiety.
Up to one in five women experience anxiety and/or depression during pregnancy, and/or following birth. Let’s not forget about the dads out there, with one in ten new fathers also experiencing a form of depression and anxiety.
It’s time to break the stigma around this very real and common illness. So, let’s start by taking a look at what can cause perinatal depression and anxiety.
Perinatal anxiety and depression triggers
Everyone is different, and the way you experience anxiety or depression will often be different to others. Some common triggers include:
- Trouble with baby or breastfeeding
- Being a perfectionist and feeling that you aren’t in control
- Complications during labour or birth trauma
- Being a single parent or detachment from family and friends
- Juggling a new addition in your life and change in your lifestyle
- Feelings of isolation, loneliness and helplessness
Symptoms of perinatal depression/anxiety:
- Feeling like you’re a “bad parent”
- Struggling to cope with everyday tasks
- Feelings of sadness, anger and irritation
- Crying for no reason
- Unable to sleep
- Constantly worried about the baby
Where to get help
There are plenty of professionals and strategies you can use to help manage and treat perinatal anxiety and depression. Some of these include:
Exercise
Whether it’s structured or just a walk around the block when you have time, exercise is proven to improve the symptoms of perinatal depression and anxiety! Fresh air, exercise and some “you” time can be the one of the most effective and powerful rehabilitation tools available.
Exercising during pregnancy and after giving birth is crucial for your physical and mental health.
Accredited exercise professionals
Whether you’re new to exercise or not, exercising during and after pregnancy will look different to how you would normally exercise before having a baby. Chatting to your local accredited exercise professional is the best way to get qualified and trustworthy advice so you can ensure you’re exercising right for yourself and your baby.
Accredited Exercise Physiologists (AEPs) are the most qualified people in Australia to prescribe exercise. They can provide evidence-based exercise programs to help combat your anxiety/depression and help improve your ability, health and motivation. Find your local accredited exercise professional today.
Psychologists
Psychologists can provide cognitive behavioural therapy (CBT) and interpersonal psychotherapy (ITP) which can assist in the peri- and post-natal periods. They can also help you learn positive coping strategies to support you long-term.
Your GP
Your General Practitioner may prescribe medication to help reduce symptoms of depression, or refer you to an appropriate professional to help you.
Support networks
Find support in the people around you. Good examples include mums groups, mums and bubs fitness classes, family and friends, local walking groups. Opening up about your situation can help you realise that you’re not alone.
Panda
Access specialised information and support at PANDA (Perinatal Anxiety & Depression Australia)
What now?
To start moving more and learn how to use exercise as a mental health tool, consult an Accredited Exercise Physiologist (AEP) today. You can get a referral from your GP to see an AEP or book directly. Learn more about if an AEP is right for you.
Written by Kim Chappel, Accredited Exercise Physiologist.
