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gaining control of your life after having a baby a self help workbook for post natal depression contents part 1 about this book 4 part 2 understanding post natal depression ...

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     Gaining control of
     your life after
     having a baby
     A Self Help Workbook for Post-natal Depression
                                                                                                                                               Contents
                                                                                                                                               Part 1       About this book  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
                                                                                                                                               Part 2       Understanding post-natal depression  . . . . . . . . . . . . . . . . . . . .8
                                                                                                                                               Part 3       Setting goals  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
                                                                                                                                               Part 4       Self monitoring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
                                                                                                                                               Part 5       Changing the way you behave . . . . . . . . . . . . . . . . . . . . . . . . .25
                                                                                                                                               Part 6       Changing the way you think  . . . . . . . . . . . . . . . . . . . . . . . . . .28
                                                                                                                                                            Watch out for your rule book . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
                                                                                                                                               Part 7       More helpful techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
                                                                                                                                               Part 8       Bad days, setbacks and relapse  . . . . . . . . . . . . . . . . . . . . . . . .48
                                                                                                                                               Part 9       Useful information  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
                                                                                                                                                            1 Anxiety  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
                                                                                                                                                            2 Relaxation  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55
                                                                                                                                                            3 Sleeping better  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
                                                                                                                                                            4 Medication  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61
                                                                                                                                                            5 Supporting someone with post-natal depression  . . . . . . . . . . .64
                                                                                                                                               Part 10      Tips for managing post-natal depression . . . . . . . . . . . . . . . . .66
                                                                                                                                               Part 11      Six months on . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68
                                                                                                                                               Part 12      Further reading and helpful agencies  . . . . . . . . . . . . . . . . . . .70
                                                                                                                                                            Bibliography  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .71
                                                                                                                                                                                                                                      Contents     3
                                                                                                                                                                                   Meet Diane, Ros, Kayleigh and Jasmine
            Part one                                                                                                                                                               Throughout the programme you will be                                helpful. Do not worry if you do not exactly
                                                                                                                                                                                   introduced to four characters, Diane, Ros,                          recognise yourself or your problems in the
                                                                                                                                                                                   Kayleigh and Jasmine who will help to bring                         cases described. Our four characters are
                                                                                                                                                                                   the techniques to life. You can follow their                        fictional but based on typical real life 
                                                                                                                                                                                   progress during the programme if this is                            situations.
                                                                                                                                                                                                            Hello, I am Diane, a                                                  I am Ros. When I was
                                                                                                                                                                                                            person who you would not                                              a student I had
                                                                                                                                                                                                            expect to have depression.                                            depression . I then
            About this book                                                                                                                                                                                 The depression after the                                              had postnatal
                                                                                                                                                                                                            birth of my baby, Rory,                                               depression after my
                                                                                                                                                                                                            was made worse by my                                                  first child, Jamie, was
            Background                                                            The book has been written by a Clinical                                                                                   own high standards. I                                                 born. After my second
                                                                                  Psychologist (Alison Sedgwick-Taylor), Sue                                                                                think I’ve learnt that I’m                                            child, Jenna, was
            This workbook is different from other books                           Moos, (Maternal Mental Health Strategy Lead)                                                                            a perfectionist and that                                               born, I felt like a bad
            you may have read. Gaining Control of your                            and two patients (Lauren Thomas who has                                                          100% perfect is just not practical, especially                        mother and lost all energy and
            Life is a practical guide and will tell you about                     suffered from anxiety and depression, and                                                        with a baby in the house. Learning to cope                            enthusiasm. I found this programme
            a number of skills to manage your moods. The                          Linda Thompson who has suffered from                                                             with “it’ll do” and “good enough” has                                 helpful in getting active again.
            programme is designed to build your                                   episodes of postnatal depression). Linda has                                                     been the key for me in making me                                      Finally acknowledging there is a
            knowledge and confidence step by step to                               provided invaluable comments and feedback,                                                       happier.                                                              problem, with a name and treatment
            help you work steadily towards your goals.                            and is quoted throughout the book. The                                                                                                                                 that might help, has been a real relief.
            The techniques in this workbook come from                             techniques that are presented are ‘evidence-                                                                              My name is Kayleigh. I
            “cognitive behavioural therapy”. This is a type                       based’, that is, they have been extensively                                                                               am a single mum with a
            of therapy used by psychologists and others to                        researched and shown to be effective in the                                                                               beautiful little boy called                                           I’m Jasmine and I
            help people manage all sorts of problems. The                         management of mental health difficulties. All                                                                              Joshua. I have had a                                                  was struggling after
            “cognitive” part deals with how you think, and                        the techniques, when used alone but                                                                                       pretty tough life so far,                                             the birth of my
            how this can affect your moods. The                                   particularly when used together, have been                                                                                and a traumatic birth. I                                              daughter Naomi. My
            “behaviour” part deals with how you can                               shown to be effective.                                                                                                    have no confidence in                                                  mother-in-law has
            manage your moods by changing what you do.                                                                                                                                                      myself as a mother and                                                been really supportive
                                                                                                                                                                                                           lie awake at night                                                     but I needed to learn
            Who is it for?                                                                                                                                                         worrying and crying. The programme has                                                         to feel more confident
                                                                                                   I had postnatal depression                                                      helped me become happier about myself                                                         about looking after
            This book is for women who have mild to                                               after each of my children                                                        and my life. I’ve a long way to go, but this                          my daughter on my own. The thought
            moderate depression before or after having                                            and received counselling                                                         has been a good start.                                                of this made me anxious and panicky.
            their baby, or if they are recovering from an                                         after two episodes. I think                                                                                                                            The book teaches you how to take
            episode of severe depression associated with                                          this book is great – it                                                                                                                                small steps towards your goals – that
            pregnancy. It could also be useful if you are                                         clearly explains some useful                                                                                                                           makes it so much more manageable. 
            supporting someone with depression.                                                   techniques. No matter how
                                                                                                  hopeless it feels now, they
                                                                                                  do work, so give it a go.
                                                                                                  Linda, patient adviser
               4           Primary Mental Health Service/Gloucestershire Health & Social Care Community – Gaining control of your life                                                                                                                                          Part 1 – About this book      5
                                                                                  are about the techniques you will need to                                                        suggested. If you do just one thing that is
                                                                                  learn and practise. Part 8 is about staying well.                                                described in the book, at least you have taken
                                                                                  Additional information that may or may not be                                                    a step in the right direction.
            Getting the most out of the                                           relevant to you is provided in Part 9. Part 10 is
            workbook                                                              a summary and Part 11 is a 6-month on review                                                     Summary
                                                                                  of the progress of our patients. You can also
            You can choose whether you do the                                     find out about additional reading and useful                                                      This self-help programme is for anyone
            programme in full or just read some of it now                         agencies in the back of this book.                                                               struggling to manage their moods around the
            and then. You can dip in and out of the book                          For this programme to work you need to put                                                       time of children. It could also be useful if you
            if this is helpful to you. If you want to follow                      the suggestions into practice repeatedly. This                                                   are supporting someone with depression. The
            the programme in full, the following structure                        takes time and considerable determination.                                                       workbook teaches cognitive and behavioural
            is suggested:                                                                                                                                                          techniques that have been shown in research
                                                                                  Throughout the programme there will be                                                           and clinical practice to be very effective.
            In our experience we recommend you take                               many opportunities for you to write down                                                         Reading the workbook will not be enough.
            between 8–12 weeks to do the programme.                               your thoughts and feelings. The homework is                                                      You will need to practise and use the
            However, if you want to take less or more time                        a very important part of the programme and                                                       techniques over time to feel the benefits.
            to read and take in all the information that is                       will really help to make a difference. It is
            fine. Obviously the amount of time you can                             important for you to find time to do this. 
            dedicate to the programme will be affected by                         Accept offers of help so that you have some
            the demands of looking after a baby. If you                           free time, and try to set aside some time when
            have someone who can help with looking                                the baby is asleep. 
            after the baby, and someone with whom you
            can discuss your progress on a regular basis,                         You need to have decided that things need to
            this will also be beneficial. This need not                            change for you to be regaining control of your
            necessarily be the same person.                                       life. You need to stick at it. Each little step can
                 Week 1                     Parts 1 + 2                           add up to a major change for the better.
                 Week 2                     Part 3                                By picking up this book you are saying that
                                                                                  you want things to change. Of course you
                 Week 3                     Part 4                                want to feel better. This workbook is packed
                 Weeks 4 and 5              Parts 5 + 6                           full of suggestions on how to start feeling
                                                                                  better, but they do take a bit of effort to put
                 Weeks 6, 7 and 8           Part 6 onwards                        into practice. Do not worry if you cannot do
                 Weeks 9 and 12             Part 7 onwards                        all that is suggested, or even half of what is
            We want you, to find the techniques that work
            best for you so we suggest you read and try                                               “You may be feeling worried
            them all. If you prefer particular techniques,                                            about this already. Perhaps
            and they are working for you, then stick to                                               you feel you can’t even
            them.                                                                                     manage the baby, let alone
            However, we advise you spend no less than a                                               anything else. But the benefits
            week practicing the techniques presented in                                               could be a happier, more
            each new section.                                                                         capable mum, and a happier
                                                                                                      baby and family. Now isn’t
            Diary sheets are available at the back of the                                             that worth trying for?” 
            book should you wish to use them.                                                         Linda, patient adviser
            We suggest you read Parts 1–3 first. Parts 4–7
               6           Primary Mental Health Service/Gloucestershire Health & Social Care Community – Gaining control of your life                                                                                                                                          Part 1 – About this book      7
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...Gaining control of your life after having a baby self help workbook for post natal depression contents part about this book understanding setting goals monitoring changing the way you behave think watch out rule more helpful techniques bad days setbacks and relapse useful information anxiety relaxation sleeping better medication supporting someone with tips managing six months on further reading agencies bibliography meet diane ros kayleigh jasmine one throughout programme will be do not worry if exactly introduced to four characters recognise yourself or problems in who bring cases described our are can follow their ctional but based typical real progress during is situations hello i am when was person would student had expect have then postnatal birth my rory made worse by rst child jamie background has been written clinical own high standards born second psychologist alison sedgwick taylor sue ve learnt that m jenna different from other books moos maternal mental health strategy lea...

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