web1_casale_edit.jpg

Motherhood and depression

web1_Letter-to-the-editor1.jpg

Your view: It’s time to recognize the importance of CRNAs

If you&#8217;re lucky like me, you may have just celebrated Mother&#8217;s Day with the wonderful, powerful and inspirational women dear to you. For one day, all the attention is showered on the mothers in our lives. That usually includes cards (often homemade), flowers and some attempt at breakfast in bed. It&#8217;s a wonderful time to dote on these selfless heroes; let&#8217;s also use it as a reminder to check on the newest mothers we know.Interestingly, this week also marks National Women&#8217;s Health Week as designated by the U.S. Department of Health &amp; Human Services&#8217; Office on Women&#8217;s Health &#8212; so now&#8217;s a particularly appropriate time to make sure all new mothers are taking care of themselves as well as their newborns.All new mothers can have a difficult time coping with the physical and emotional challenges of a newborn baby. Some degree of distress is inevitable but sometimes the combination of biological influences, genetic predispositions and day to day stress can lead to extreme levels of depression, compulsion and anxiety.If you&#8217;ve given birth recently, you may experience feelings of inadequacy and periods of harsh self-scrutiny, and before you can adjust to these new pangs of vulnerability, you might find your coping ability is becoming compromised.Stop. Take a breather.Step outside and remember you are not alone; speak to friends and family and certainly call your obstetric team. You see, watching for and helping with post-partum depression is a recognized, important part of following up after delivery.A CDC study shows that about 80 percent of new moms in the United States experience &#8220;Baby Blues&#8221; within the first two weeks after delivery. Although certainly distressing, this sense of worry, fatigue and unhappiness generally resolves with support and time for the new moms that are affected.Postpartum depression affects about 10 percent of new moms and is a more serious mood disorder that can affect women for much longer after childbirth and interferes with life to an important degree. Feelings of extreme sadness, anxiety and exhaustion may make it difficult for them to complete daily care activities for themselves or for others.Depression doesn&#8217;t feel the same for everyone. How often symptoms occur, how long they last, and how intense they may feel can be different for each person.Symptoms of depression can include: &#183; Lasting sad, anxious or &#8220;empty&#8221; mood&#183; Feelings of hopelessness or pessimism&#183; Feelings of guilt, worthlessness or helplessness&#183; Feelings of irritability or restlessness&#183; Loss of interest in hobbies and activities&#183; Loss of energy&#183; Problems concentrating, recalling details and making decisions&#183; Difficulty falling asleep or sleeping too much&#183; Overeating or loss of appetite&#183; Thoughts of suicide or suicide attempts&#183; Aches or pains that do not get better with treatmentWhen depression and anxiety last for more than two weeks or start interfering with daily life, your medical team can help you manage these changes and feel better. Talk to your provider if you&#8217;re experiencing prolonged episodes of depression or anxiety.Your provider can refer you to a behavioral health psychologist who can offer you tools to help you manage your anxiety or depression during brief, targeted intervention visits. If you feel you need more help, you can also be referred to the appropriate mental health provider. In addition to working closely with your providers, there are some things you can do to manage depression and anxiety in your daily life.&#183; Eat right What you eat nourishes your whole body, including your brain. Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase norepinephrine, dopamine and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every cell of your body, including those that affect mood-regulating brain chemicals.&#183; Exercise Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most benefit, aim for at least 30 minutes of exercise daily, and try to do it outdoors. Exposure to sunlight helps your body produce vitamin D, which increases your serotonin level. And immersing yourself in nature lowers stress and anxiety, elevates mood, enhances self-esteem, stimulates creatives and improves working memory.Open up to someone Knowing you are valued by others is important for helping you think more positively. Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.&#183; Be kind to yourself Don&#8217;t be so hard on yourself that you forget to enjoy life. Whenever you find yourself ruminating, refocus your attention toward all the things you have, goals you&#8217;ve already accomplished and people who love and support you. Know that we all make mistakes and setbacks of any kind are part of the learning process.&#183; Take a break Take regular breaks to unwind and invest in self-care. In addition, surround yourself with people who support and inspire you. And let go of toxic relationships that leave you mentally and emotionally drained.&#183; Meditate There&#8217;s no dearth of scientific evidence to highlight the numerous health benefits of meditation. Besides staving off stress, it sharpens focus, improves mood, boosts memory and promotes sleep.&#183; Get enough sleep Your sleeping pattern and mental health are intrinsically linked. Getting adequate sleep enhances mood, memory, alertness, productivity, even creativity. For more information on National Women&#8217;s Health week, visit womenshealth.gov/nwhw/about.<style>
.neFileBlock {
	margin-bottom: 20px;
}
.neFileBlock p {
	margin: 0px 0px 0px 0px;
}
.neFileBlock .neFile {
	border-bottom: 1px dotted #aaa;
	padding-bottom: 5px;
	padding-top: 10px;
}
.neFileBlock .neCaption {
	font-size: 85%;
}
</style>
<div class='neFileBlock'>
<div class="neFile"><img class="neImage" src="">
<div class="neCaption"></div></div><div class="metaInfo"><photo0></photo0><caption0></caption0><photoCredit0></photoCredit0></div></div>
<div class="metaInfo"><bylineMeta>By Alfred CasaleTo Your Health</bylineMeta></div><div class="metaInfo"><shirttailMeta>.Dr. Alfred Casale, a cardiothoracic surgeon, is associate chief medical officer for Geisinger and chair of the Geisinger Heart Institute. Readers may write to him via ae@www.timesleader.com. For a free heart risk assessment, visit geisinger.org/heartrisk.</shirttailMeta></div>