Postpartum Support International is now offering even more online support meetings for pregnant and postpartum moms isolated at home. Check out the link below to find out more or to sign up.
https://www.postpartum.net/get-help/psi-online-support-meetings/
Take a test to see if you have Prenatal or Postpartum Depression
A friend posted this, and I have to share it. We all know how easy it is to say the wrong thing when someone’s ill or in a crisis. Some otherwise caring people avoid connecting with loved ones during those times simply because they don’t know what to do or say. This article is a simple “how to” for providing support to those in need without making things worse. A Must-Read! http://articles.latimes.com/2013/apr/07/opinion/la-oe-0407-silk-ring-theory-20130407
Pain tends to overshadow everything else in our lives. Pain creates fear, and the two can become the focus, such that everything else in our lives fades to the background.
As we retreat from pleasurable activities, it is not surprising that depression and anxiety can follow. In fact, most chronic pain sufferers also suffer from depression or an anxiety disorder as well.
However, it can often be hard to know whether the psychological or physiological issues came first. Many chronic pain sufferers have a history of perfectionistic or people-pleasing tendencies that are also risk factors for depression and anxiety. And many pain sufferers experience multiple conditions that are commonly related to stress: digestive issues (IBS, Crohn’s, ulcers), migraine or tension headaches, fibromyalgia, bladder or pelvic pain issues, back or neck pain, hip, knee, shoulder or wrist pain, as well as anxiety or depression.
There is quite a lot of evidence that even pain that appears to have a physical cause can in fact be attributed to emotional factors. This was my experience. Years ago, I had chronic tendinitis in my wrists that was attributed to excessive keyboarding. I experienced inflammation and very real pain associated with using my hands to keyboard, garden, or even cook. I was treated by chiropractors, physical therapists, massage therapists and acupuncturists. I studied Alexander Technique and took Feldenkrais classes.
But the pain kept returning, and I had to severely restrict my activities to avoid it. I got voice-recognition software, an ergonomic workstation, regularly wore splints on both wrists, curtailed activities such as knitting and gardening, never ever bore weight on my hands, and still had debilitating pain on a regular basis for over two years.
Then I came across an interesting book written by a doctor of rehabilitative medicine, John Sarno. In his work with people who had undergone back surgery, he discovered that there was very little relationship between the severity of the objective problem (a bulging disc, arthritic vertebra, scoliosis, etc.) and the level of pain experienced. And he noted that other people who had the same conditions, as shown on their x-rays and MRIs, experienced no pain.
Dr. Sarno’s book, Healing Back Pain, addresses the psychological factors that produce pain in the body. He shows how stress and suppressed anger manifest in physical conditions that cause pain, and he has helped thousands of people overcome pain without any medical intervention. I read his book, and using his techniques I basically eliminated my wrist pain. I now type as much as I want and don’t restrict my activities, and I experience only occasional, fleeting pain. Pain does not affect my life in any significant way anymore. I highly recommend Dr. Sarno’s books. His second book, The Mindbody Prescription, addresses other sources of pain and illness.
It can be very difficult to explain this concept to people who are in pain, because no one wants to hear “it’s all in your head.” It sounds too much like “you’re making it up” or “it’s your fault.” And doctors treating pain conditions have reinforced the belief that the body is flawed and the fear of causing additional damage by attributing pain to structural variations that are normal age-related changes, such as bulging discs and arthritis. But studies have shown that many issues that are blamed for chronic pain are just as common in asymptomatic people (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/). A study of 3110 asymptomatic individuals at a range of ages found:
“Imaging findings of spine degeneration are present in high proportions of asymptomatic individuals, increasing with age. Many imaging-based degenerative features are likely part of normal aging and unassociated with pain.”
All pain is perceived through the brain and is very real. However, the perception of pain is greatly influenced by our level of fear and our perception of the situation. People who believe that a treatment will cure their pain are much more likely to experience relief from it. The fact is that much of the pain we experience is due to learned neural pathways rather than tissue damage or structural abnormalities. And for those who believe that their pain has a psychological basis, it is just as likely that psychological treatment will reduce or eliminate pain.
I recently completed a training by the Pain Psychology Center in working with clients experiencing chronic pain. A new pain treatment, called Pain Reprocessing Therapy (PRT) was validated in a recent study at the University of Colorado. Many participants with longstanding chronic back pain experienced a complete recovery from their pain in four weeks of PRT treatment. You can read the peer-reviewed medical journal article here, or a Washington Post article summarizing the findings here.
PRT includes cognitive and behavioral strategies to overcome pain, not just learn to live with it. PRT can help clients overcome the fear of the pain and enable them to resume ordinary activities and greatly diminish or even permanently eliminate their pain. PRT includes mindfulness techniques can help calm the nervous system to reduce pain perception and increase a sense of safety in the body.
Pain, as awful as it is, can be serving many purposes in our lives. It gives us permission to take a break, rest, and take care of ourselves, or get support and care from others. It distracts us from thoughts and emotions that we find unacceptable or inconvenient to address. It fills our lives with doctors appointments and treatments that allow us to avoid figuring out what we truly need in order to be happy and fulfilled. Truly believing that our bodies are strong and resilient and refusing to let pain rob us of activities we enjoy can allow clients to take back control of their lives and not be a victim to pain any longer.
Take a test to see if your chronic pain is likely treatable using a mind-body approach
References:
Published online 2014 Nov 27. doi: 10.3174/ajnr.A4173
If you are a mother, you have probably experienced at least one day (if not many) when you wondered if you were cut out for the job of parenting. Mothering is hard work. Even on our best days parenting our kids, there are difficult moments. Many days, it is the occasional joyful moment that makes it all worthwhile. Other times, it may not feel like the good justifies the bad.
The Baby Blues has become as much an accepted part of being a new mother as engorged breasts and sleep deprivation. But what if the Blues don’t go away? For 10-20% of new mothers, Postpartum Depression (PPD) is an unwanted and difficult part of the first year of motherhood. The causes of PPD are many, and can include hormonal and lifestyle changes, a lack of social support, sleep deprivation, a high-risk pregnancy, a traumatic birth or difficult recovery, or breastfeeding problems. You are also at a higher risk of PPD if you have suffered previously from depression, or have recent losses or trauma in your life. Symptoms of PPD and related disorders can include:
Many mothers experience only a few of these symptoms, but if you feel like something is wrong and you’re not quite yourself, that is an important signal. If these symptoms persist for two weeks or more, the mother should promptly get support by talking to her doctor or a mental health professional. PPD is a highly treatable condition, with therapy, medication, or a combination of the two.
If you need medication and you are told that you must give up breastfeeding, make sure you get the advice of a psychiatrist who is knowledgeable about medications for breastfeeding mothers. There are a few antidepressants which are routinely prescribed for breastfeeding mothers with untraceable amounts detectable in the baby’s bloodstream. Moreover, breastfeeding can be beneficial both for the depressed mother, the long-term health of her baby, and bonding, which is even more challenging when a mother is depressed.
Depression not only affects you: it affects your relationships with your partner and your baby. Untreated, depression can lead to bonding difficulties and delayed development or failure to thrive. Getting the help you need to recover quickly is the best thing you can do for your baby and yourself.
Most importantly, tell your support people (your family, friends, partner) how you are feeling. The burden of trying to seem happy and “keeping it all together” can make the depression worse. You need to lean on the people who care about you, get as much help as you need until you’re back to feeling like yourself, and don’t beat yourself up for having PPD. It is NOT YOUR FAULT.
Young woman on swing
An article I published on the GoodTherapy.org blog, about how when we become parents, some of us may find that old wounds from childhood resurface. This is an opportunity to have a healing inner dialogue. View the article by clicking here.