Psychosocial and Stress Management

Stress Management

Depression can also be made worse by stress. Pregnancy adds new stresses to a woman¹s life. Learning ways to deal more effectively with these stresses may alleviate depression. The first step is to identify the main sources of stress in your life. The following strategies may then be used:

• Determine which stressors are the most difficult to tolerate
  
  
• Find the most effective way to cope with those first (such as avoid them, use of relaxation techniques, ask for help)
  
  
• Identify stressors that you are putting on yourself (trying to be "perfect", doing too much) and be realistic
  
  
• Set priorities and let unnecessary tasks wait
  
  
• Be assertive in communicating your needs to others
  
  
• Exercise and relaxation

In addition to psychotherapy and medication there are some things you can do on your own to help depression. Simple things like regular exercise, which produces endorphins helpful in combatting stress, may help a great deal. Taking care to keep your sleep cycle regular, going to bed at about the same time, and awaking at the same time also helps, as does having a relaxing bedtime ritual such as reading or a warm bath. Eating a well balanced diet with meals regularly placed during the day, is also important. "De-stressing" your life and planning for pleasureful activities each and every days also combats depression.