How to Prevent Postpartum Depression and Anxiety with Dr. Liz

Hi, Doctor Liz here with conversations for effective living filming in my business partners office today because they're working online putting on some sound Proofing that's going to make it better Yay So today I am talking about prevention So PMD prevention

First thing you can do is to join some kind of class when you're pregnant like an exercise class like prenatal yoga is an amazing preventive for anxiety and depression during your pregnancy and anxiety and depression after your pregnancy Great thing to do, whether you join a class, whether you do a video online All that is going to help But a class is even better because you get to meet other moms And you get a support system going and all of that

Support system – using your support system is a good preventive for PMD So let people help you Moms often feel like they have to do this alone particularly if they're older moms Where they're very accomplished, and they're like nope I should also do all of this Noooo, having a baby is completely different than anything else Please let people help you that are offering to help okay? If you don't have help nearby like no family no friends nearby, maybe you've just moved to a new area, which is a risk factor for PMD, then there are postpartum doulas that you can hire So these are like angel women who want to come in and help you They take care of the baby or they cook for you, or they clean

They do anything you want basically So if you want them to like not even touch the baby they won't They're just there to help you so that's worth hiring for an hour or two even a week if that's all you can afford to have someone come in to help you with things right in the beginning Or even later Even later if you're really struggling

Have someone help you okay? The other thing checking my list here Oh diet and Exercise very important right now That's really hard to do when you just had a baby is (1) exercise or (2) eat well, particularly if you're breastfeeding and you're ravenous

Oh, yeah, I get it You're so hungry and you grab pretty much everything you can So try to stock up on healthier snacks and have things healthier at hand that you can just eat really quickly when you get a chance – all of that will help you keep your blood sugar stable, okay? You don't want it to swing wildly which often will lead to mood stuff, right? Exercise – Once you're cleared to exercise by your doctor try to get out and just do a brief walk Try to join like a mom group if you can

There's stroller strides There's like these little exercise mom groups that happen where you can take the baby with you if you're local to Fort Lauderdale There's Mommycize or Stroller strides There's music together, which isn't technically exercise, but it's like a mom and baby class which is wonderful You could get out of the house and see other mom try to make yourself do some of that These are all really important particularly if you have more of the risk factors for PMD and that's covered in another video, the Risk Factors I will link to it below/ But um the more of those you have, the more important this is for you to do, more important that you do almost all this

Stress reduction – This is what you learn in prenatal yoga – stress reduction Use your breathing Use mindfulness techniques to just slow down and pay attention That's going to help you soften Pmd or help to prevent it All right? Again, if you can get to a mom and baby yoga class that's what – exercise and you get to spend time with the baby and you're getting out of the house meeting other moms and boom boom boom – you're developing your support network

That's great! Okay, if you can find that in your area wonderful Sometimes moms live pretty rurally and if you can join online support groups even That's great Check out the vibe of the group some of the groups Each group definitely has a different vibe on like Facebook So check the vibe out and find one that fits you okay? And if you feel like you're being like triggered all the time by them, get out of the group like leave the group Okay, don't feel like you have to stay there

Just disappear It's okay Then find a group that feels more supportive for you, all right? That's it – my tips for helping to prevent or Soften PMD and you can find more info about you're struggling how to get help in your area and I suggest get help Sooner rather than later If you know you have some stuff going on if you know you're feeling sad and down and this is really beyond the baby blues period, It's creeping into like four weeks six weeks eight weeks out from the birth then definitely get some help, okay, all right I'll talk to you soon Bye


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