Aside from medication, what things helped your recovery?

[Naomi_at_app]

Thought it would be great to bring together more tips for recovery from our growing community

[Virginia]

I discovered reflexology. It has been hugely beneficial. I responded really well and have used it since my "recovery" to maintain normal stress levels and achieve hormonal balance. This therapy is perfect for those who are worried about using further medication. I had been advised not to use St John's Wort in case it triggered mania (no evidence, but I did not fancy the risk). My psychiatric community nurse recommended reflexology and it was the perfect solution for me. I hope that many others will try it and benefit from it. The main advantage is that it will not have any negative side effects. I was lucky to have a wonderful local reflexologist.

[Hidden in reply to Virginia]

I highly rate reflexology, since having regularly I have been able to give up asthma medication and hay fever medication. Personally I didn't find it helped with my PP though. Don't think anyone's got anything to loose, at the very least it's a bit of me time and a relaxing foot massage

[andrea_at_app Volunteer]

I found CBT (cognitive behavioural therapy) was really useful in my depressive phase. It certainly wasn't the 'miracle cure' that I was so desperate for but over time, once I'd established a relationship with my psychiatrist it definitely helped in practical & rational ways. Also I know it's a huge cliche & not much help at all when you're in the middle of it, but 'time' was a big healer. There's more info on CBT here: rcpsych.ac.uk/healthadvice/... If you scroll down near the bottom of the page there are some free online CBT resources.

[bluestarlady]

I would agree that the regular CBT sessions have been very useful. My psychologist gives me cards to take home with the action points from our session which have been great to share with family and refer back to during the week (weekly cards are pinned on the fridge!). Doing things that would have energised me pre-PPP such as going for a walk or being with friends have helped as has been keeping busy so leaving less 'dwell-time'.

[Ellie_at_APP Partner]

I would echo others comments about CBT. Before I had PP I was always skeptical about CBT (I did some psychotherapy studies) but I have to say it was one of the big things that saved me during the depression. Like Andrea said it wasn't a 'miracle cure' that I was desperate for, but it just helped get me through, sometimes got me out of a bout of depression I was having, though something else would pop up to make its rear its ugly head again, but slowly it gave me tools to battle it. My psychotherapist didn't give me cards, but I imagine that would have been really helpful. But she was happy to meet whenever I needed to (obviously according to her availability) and I had her work mobile so I could contact her whenever. She helped me to get through a whole day and evening alone with my son which I was so anxious about and which prompted one depression bout. Another session I remember she helped to get me through a session of supervision I need to do at work when I was feeling really awful.

Other things that helped - when I was feeling really bad with the depression just forcing myself to do anything - and it really was forcing myself. To talk to my son, to make dinner, to say something to my partner...I had to literally make myself do it, and it didn't come from the heart at the time, but it was just me saying to myself I'm not giving up, I'm not giving in. And sometimes I would give in and just lie on the sofa and feel not able to do anything but then I would try again and force myself to do something.

Cleaning - just doing something.

Routine - breaking up my day. This was really needed when on maternity leave where I had days without a structure or anything planned. But I would try and plan something - e.g. clean the bathroom, then have lunch, then go into town to the cafe. Even if I didn't feel like doing any of it sometimes just giving myself goals and making myself do them helped.

Even if I was feeling really down trying to fulfil social engagements I'd made when I wasn't feeling so bad. Meeting up with friends did help - it lifted me, distracted me, sometimes. Even though it often felt the absolute last thing I could bear to do, after i had done it I often felt a little bit better.

Praying. Just praying for God to get me better, to give me strength, to look after me and my family.

My mum and dad (they'd come every week) were a godsend. I never dreaded them coming, even if I felt bad, and I always felt a bit better by the time they left.

I did see a spiritual healer. The father of a friend is one, he didn't want money, and I thought well I'll take anything. When I went to see him I wasn't feeling absolutely awful, but definitely was still recovering. I don't know - I did get better after seeing him a few times - but whether he speeded up my recovery I don't know.

Great thread Naomi - thanks for starting it!

[TwoUnderTwo]

This is a really great topic. I am still in the throws of a very deep depression, and my antidepressant is working but making me very, very anxious. My biggest fears are the psychotic symptoms coming back. Those were so scary, and at my worst I feel as though I need to go back to the hospital again, which would be my third time

I just want to get better, be me, not be afraid of literally everything that crosses my path or pops in my mind. I want the late night panic to stop, I want to feel connected to my children and not scared of being alone with them. And I want to know what is real. After my psychosis, I am having trouble getting grips on things being real.

I am really sad a lot, and just want to get passed all this. Sometimes I feel as though I am relapsing, but then I remind myself I am medicated and will be getting better soon.

Some things to aid my recovery have been eating very, very well. Going on runs/walks with my baby, and talking to friends. I am losing my baby weight and that makes me happy too. I also attend church and do daily devotionals. I do yoga and pilates as well.

I look forward to the day that I feel like me again!

[EMTmom4 in reply to TwoUnderTwo]

Awww I remember being exactly where you are not too long ago. You will get there!! I hate the feeling that I may relapse but just keep pushing forward! It will only continue to improve! When I would get down or anxious, I would just keep reminding myself that I got out of psychosis once, I can do it again. And that I would never give up. My psychosis was so frightening and awful, it was literally psychically painful. I thought I was being punished by God. I'm not totally out of the woods but I am fairly stable and have a whole new outlook on life, which I feel is a gift. keep up with what you are doing and hold strong XOXO

[andrea_at_app Volunteer in reply to TwoUnderTwo]

Aww TwoUnderTwo, my heart goes out to you, you describe so well how I felt years ago too. It's hard to believe but as EMTmom4 says, you WILL get there! It sounds like you're doing lots of things that are really good for helping your recovery.

The anxiety is just awful & so difficult to deal with. When I was particularly anxious or having a panic attack I found using techniques like closing my eyes (not easy to do in the middle of Tescos!) & focusing on nothing but my breathing. Listening to my own breathing, (in through nose & slow, gentle breath out from mouth) worked for me. I'm sure there'll be lots of other tips for dealing with anxiety that others can add.

It's great that you're able to go on runs, walks & chat with friends, those things definitely helped me too. There were lots of days when I just wasn't up to it though & I really had to force myself to do them. It was a bit of a battle of wills really (with myself!) but it always paid off afterwards as I did feel better.

[EMTmom4]

Great topic! I am almost 6 months into my recovery and have found at this point, stress modification has been crucial. Of course stressful events and situations are inevitable but doing what I can within my own home and life to eliminate what IS in my control. For example, excluding stressful people, unhealthy habits I used to have, and adding positives. Learning how to remain calm and control myself and not "freak" out. Finding a relationship with God (something I thought I already "had") has been literally life saving. I have found such solace in my church and community. And of course there are the small things like monitoring a healthy lifestyle, engaging in yoga and enjoying the little things in life. I have also accepted that therapy will be a life long component as well due to an awful childhood and tragic events.

[andrea_at_app Volunteer in reply to EMTmom4]

'...excluding stressful people, unhealthy habits I used to have, and adding positives', really great tips EMTmom4, thank you! It sounds like you're doing really well at the moment & have have a good plan for dealing with things that happened in the past. Keep adding the positives & enjoying those little things

[Naomi_at_app Volunteer]

Thanks so much everyone for your replies, and it's especially helpful for people to know that recovery is a process and it sometimes takes a lot of determination.

It's great to hear that counselling and especially CBT has been helpful to a number of people. I had 10 seasions of CBT after my first baby and it was invaluable for challenging my fears that I was doing a rubbish job as a mum.

I'm also very interested to hear that yoga and other complementary therapies such as reflexology have helped. Often I have found my yoga sessions have helped with simply just taking time out for myself and quietening my busy mind. I've enjoyed exercise such as cycling for this same reason and I hope your running is helpful too, TwoUnderTwo.

Keep the ideas coming, great to build up a resource for other mums who are facing the early stages of recovery.

X Naomi

[Lilybeth Volunteer]

Hello TwounderTwo, I'm really sorry you are having a hard time just now. I think we can all relate to how soul destroying that feeling is. It's hard and sometimes nigh on impossible to push yourself upwards as well as trying to cope with the routine of life. I can remember being anxious to show everyone that I was coping (we women are supposed to multitask!) .... trying my hardest at home, putting on my "fine" face.

During another testing time in my life, a friend sent me the verse by Mary Engelbreit "Don't Look Back". Have you read it? The first and last verse are very apt I think for you right now and I can recall some lines even now if I need a lift...... First verse :."As you travel through life there are always those times when decisions just have to be made. When the choices are hard, the solutions seem scarce and the rain seems to soak your parade" Last verse : So keep putting one foot in front of the other and taking your life day by day. There's a brighter tomorrow that's just round the bend ,,,,Don't look back you're not going that way".

I know it must be difficult with your treasured two under two in tow but try and snatch a few minutes to yourself. Just make yourself a drink (non alcoholic so it doesn't react with your meds)!! Put your feet up on the sofa, take a deep breath and slowly blow out all that tension.

Hold on ..... you will feel better eventually .... you are out and about with your baby; talking to friends and exercising. The sadness you feel will lift in time. I'm sure your faith is a great help too.

Take good care of yourself.

[Jenny_at_APP Partner]

I've had a good think about this and these are some of the things I think helped with my recovery...

Keeping busy with the support of family and friends. I'm lucky that my parents don't live far away and they'd come and pick me up to go to their house every day while my husband was at work after I was first discharged from the MBU. I don't think I was on my own much which was great.

Spending time with other new mums. I'd met people through antenatal classes and was nervous about seeing them again after being unwell, they hadn't known me long and my confidence was shot. But they were brilliant. As well as the support, I think it really helped to remind myself that all new mums have anxieties and we're all basically figuring it out as we go along.

Talking about it. I still talk about my experience at any opportunity! At first I almost tried to make light of it but naturally that didn't work, you have to process what happened at some point and being open about what happened still helps me as it normalises it. I've never had any counselling (I was supposed to be referred by the mental health team but never heard anything, maybe I'm still on a waiting list) but talking to friends and family mainly has always really helped, and I'm still in the process of writing it all down.

Having some kind of routine or structure. Being organised where I could be helped me. Preparing bottles in anticipation of them being needed, knowing what was in the changing bag, little things to bring a bit of order to the chaos of motherhood. My days had a bit of structure to them as well, particularly later on when my son's naps were a bit more predictable. Again this just helped me feel more in control.

Walking. I didn't drive for 6 months as I didn't think I could after notifying the DVLA of my psychosis (I think now I could have done) so we walked a lot. It was great to get out of the house, exercise, and always got my son to sleep.

For me, I wanted to understand as much as I could about what had happened. I felt better when I was told the insomnia was a symptom not the cause, as for a while I thought I simply couldn't cope with sleep deprivation. Feeling like it had happened because I just 'couldn't cope' was awful. Finding this forum has been invaluable later on.

Everyone's circumstances are different of course, not everyone will have support networks, or necessarily want to talk about their experience. But I think above all be kind to yourself, it's not your fault.

[Ellie_at_APP Partner]

I agree talking about it definitely helps. I still talk about it quite regularly with people 2 1/2 years later. I also felt it was important so I didn't create a 'stigma' around it, I felt this would be more healthy for me. I know others though might have a different way of coping, and be more private about it.