List of Books on Postpartum

I remember when I was pregnant, I probably read about 10 books on pregnancy and having a newborn. And after I had my first child I remember so many things happening with my body and emotions postpartum, that I said “why don't they write books on this experience?” I felt unprepared as my body recovered from giving birth, navigating my body image, emotions, and questioning if I could do this “mom thing”.

Below is a list of books for the fourth trimester and overcoming postpartum depression. These are not affiliate links.

Books on navigating the postpartum period-the 4th trimester

The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson

The Fourth Trimester Cards: Daily Support, Inspiration, and Wisdom for New Mothers Cards by Kimberly Ann Johnson

Therapy and the Postpartum Woman: Notes on Healing Postpartum Depression for Clinicians and the Women Who Seek their Help by Karen Kleiman

This Isn't What I Expected [2nd edition]: Overcoming Postpartum Depression by Karen R. Kleiman

What Am I Thinking: Having a Baby After Postpartum Depression by Karen Kleiman

Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers by Karen Kleiman

Books on healing and overcoming postpartum depression

Heal Your Birth Story: ...releasing the unexpected by Maureen Campion

The Mother-to-Mother Postpartum Depression Support Book: Real Stories from Women Who Lived Through It and Recovered by Sandra Poulin

Down Came the Rain by Brooke Shields

Transformed by Postpartum Depression: Women's Stories of Trauma and Growth by Walker Karraa

Birth Trauma: A Guide for You, Your Friends and Family to Coping with Post-Traumatic Stress Disorder Following Birth by Kim Thomas

This is definitely not an exhaustive list, but I am a reader and I like to have options for books that can be informative for what you, a friend, or family member might be experiencing. I think hearing other women's stories about their experience with motherhood can be really powerful and validating. Letting you know you are not alone in what you make experiencing and there is hope in feeling yourself again.

with care,

Alison

Alison is a postpartum depression therapist. She offers online therapy to women and teen girls helping them find relief, hope, and purpose in their lives. Alison has been working with adolescents, families, and adults for the past 12 years helping to build healthy resilient families. She specializes in perinatal mental health and teen girl depression and anxiety. Reach out today to learn more 970-795-2100

A Look at Anxiety & Depression in Working and Nonworking Moms

Whether you are a working mom or not, our daily life experience impacts our well being. There are many complex differences in mothers across social, cultural, and religious variability. 

Stay at home or go to work

This is typically an individual decision based on a number of factors 1 or 2 income household, career desire, financial needs, age of children in the home, work availability, support of partner, passion for work and health, etc. 

Everyone’s choice in this is different. From the age of young adulthood I knew I always wanted to be a “working mom”. I remember when I entered my career, some women I knew had a baby and decided not to return to work. I realized as my children got older, mind you they are (3 and 7 now), I have had this big desire to spend more time with them and less time working. With my youngest, I have had the opportunity to spend more quality time with her during the day due to my current work schedule over the past year and I have loved every moment of it. I feel like I missed some of that time with my older daughter. My personal goal is to continue working because I enjoy the work I do and helping others, but also having a balance of life and work, by working less and spending more time with my family. 

There was a comparative study conducted of working and nonworking moms in India, the findings still translate to American culture and ideals. The study included 60 mothers- 30 working and 30 nonworking.

Let’s take a look at their findings…

Benefits of nonworking mom

Having abundant time with the family, can attend to children’s needs, and time for caring for the household. 

Benefits of working moms

Having the ability to follow their passions, intellectual stimulation, experience handling diverse situations and challenges, increase in self-esteem and self-confidence. 

Considerations for Nonworking moms

• Stressor lack of social life

• When children enter school age may experience “empty nest”

Considerations for Working moms

• Increased stress due to maintaining traditional roles at home with the combination of housework and their career role

• ¾ of mothers in work force and 60% of those have young children in the home

• Working during the day and coming home to care for family and home, along with spending time with their spouse. 

• Pressures of work can affect attitude and behavior within the family

• Prolonged stress can negatively impact physical and psychological well-being

• Stress related to not having enough time to do everything

• 91% of working moms reports “some” depressive symptoms

Statistically higher anxiety states in working moms

Thought is that there may be increase in anxiety related to feelings of inadequacy and increased levels of guilt and anxiety about their multiple roles (work overload)

Significant difference in depression in working moms

Possibly due to guilt over not enough time for family and children. Difficulty in balancing a job and household, increasing symptoms of depression. 

I can definitely relate to their findings of working moms. Trying to balance household, work, spending time with my husband and children. It is a constant “balancing act”. Being present with my family and vice versa of being present while working. Making time for self care and watching for signs of burnout. 

All in all, there are benefits and considerations for both working and nonworking moms. It really comes down to personal choice and family situation, along with a personal passion for working. 

But I think it is important to recognize the significant difference in anxiety and depression for working moms versus non working moms. 

If you are a working mom, here are some tips to decrease your stress

• Have a good support network

• friends and family to connect with

• practice self-care regularly (carve out time in your day to recharge and reset, even if it is 10-15 minutes) it will make a difference in your mindset and positively impact your well being, especially if done consistently, 

• communicate your needs with your spouse or partner, and

•  giving yourself permission to let things go, 

• prioritizing what needs to be done, 

• identifying what your values are and asking yourself if you are following them 

If your stress is negatively impacting your well being and you are noticing its effects in your home and work life, maybe consider professional help. Due to our current societal climate today there are added stressors of the pandemic of navigating work from home, remote learning, struggling economy, loss of our “normal” life, and routine, and anxiety of the unknown and what lies ahead. 

I work with moms helping them find balance, be present with their families, and find contentment and joy in their daily life. 

Reach out today if you would like to learn more about the services I provide and if we would be a good fit. I would love to chat! 

I provide telehealth counseling throughout the state of Colorado. You can call or email me. Visit my about page to learn more about why I do what I do.

with care,

alison

Reference:  Adhikari, Harasanker (2012). Anxiety & Depression: A Comparative Study between Working and Nonworking Mothers. Global Journal of Human Social Science: Global Journals inc., 12.

Giving Birth during the Pandemic and What to Expect

I heard this information today and I wanted to share it with you. Giving birth, especially the first time can be stressful because you don’t 100% know what to expect or how your body and baby are going to respond when labor begins. This is also true with subsequent births because no birth experience is the same. 

But, right now in light of world events, giving birth in a hospital or birth center looks different. There are added precautions and PPE policies in place. Along with, the limited number of visitors you can have present. 

Every hospital and birth center is different, but I think it is important to make informed decisions about you and your baby's care and to make an informed decision we must have information. 

What to Expect

1. They may test you and you husband, spouse, birth coach, etc. for COVID-19. If you happen to test positive whether symptomatic or not, you will be separated from your baby after giving birth for possibly up to 10 days and it will be recommended to you that you do not breastfeed your baby due to the potential risk of exposure to your baby. 

2. If your spouse, significant other, or your 1 visitor you are allowed, tests positive for COVID-19 they are asked to leave. Therefore, you give birth alone. 

I have so many feelings about this right now. I am still working through all my thoughts.

This would be a traumatic experience. 

1. Being separated from your baby

2. Giving birth alone

3. Not breastfeeding your baby like you hoped you would. 

Now I understand if the mother or support person is symptomatic to have advanced precautions, but not allowing you to be with your baby or breastfeed when you are asymptomatic is distressing to me. I say this because this makes me sad to think about being separated from your baby or not having any visitors to help support you during this time. 

Research

Unfortunately, there is not enough evidence to support either decision, to separate or not or breastfeed or not. We don’t know enough about this virus to make this determination. Typically, if someone has influenza they are still able to breastfeed, but there are so many unknowns with COVID-19 that there is no way to make a hard and fast rule. And we do know, there is support for babies to get antibodies through breastfeeding and this helps support the immune system. 

So… what to do with this information.

1. If your support person tests positive: if you can, have a “back-up” person available to be your 1 visitor. 

2. It is within your rights to decline the separation of your baby and you can advocate breastfeeding your baby. 

• They may have options to have your baby in the room, just 6 feet away. 

• Or if you do decide to breastfeed wearing PPE and use good hand hygiene. 

1. You can follow the hospital, doctor, or birth center recommendations for separation and not to breastfeed. To protect your baby potentially from COVID-19. 

2. Discuss with your provider and the hospital or birth center what their policies or procedures are specific to their facility. Their recommendations for care and what all your options would be. This way you don’t go into it blindsided, while already stressed and have to make a decision you were not prepared for. 

3. Be flexible with your birth plan. Births do not always go as expected so it would be beneficial to have some flexibility in what labor and the birth will look like

There is no judgement or right or wrong answers to whatever you decide. 

My youngest was born 3 years ago and I can’t imagine what it would be like being pregnant or giving birth during this time. I’m praying for all the moms and families right now in these situations. 

With care, 

Alison

Alison is a postpartum Therapist in the state of Colorado. She specializes in maternal mental health, specifically perinatal mood and anxiety disorders. Reach out if you or a loved one are needing additional support or counseling during this time by calling 970-795-2100

How to Stop Panic Attacks

You have maybe been there before, that impending doom, feeling and thinking you are going to die. Maybe even have gone to the emergency room because the panic would not dissipate. Having a panic attack is a scary feeling. In the moments of having a panic attack, you feel as if there is no control over your body and how you feel, which leads to further panic. Sometimes, people think they are having a heart attack due to the pain in their chest and feeling like they are going to die. 

Although panic attacks can be scary and feel like they come out of nowhere there are ways to prevent and treat panic attacks.

Let’s start with some common symptoms of a panic attack

• pounding/racing heart beat

• Sweating

• Shaking

• Fear of “going crazy”

• Feeling detached from reality

• Difficulty breathing

• Sense of impending doom, death, terror

• Chest pain or discomfort

• Nausea

• Fear of dying

Facts about panic attacks

• Although they feel scary, they do not cause any physical harm

• Can be brief, but intense; from 10-30 minutes; sometimes up to an 1 hour

• Can be random or be triggered by situational anxiety, i.e. driving, large crowds, etc.

• Panic disorder occurs when there is frequent worry about future attacks and there is a change in behavior to avoid the attacks

https://www.therapistaid.com/therapy-worksheet/panic-info-sheet/anxiety/none

Ways to prevent/stop panic attacks

Relaxation Techniques

• Progressive muscle relaxation. Here is an example of one: https://www.therapistaid.com/therapy-worksheet/progressive-muscle-relaxation-script/anxiety/none

• Mindfulness exercises

  • Bringing yourself into the present moment and grounding yourself

  • 5-4-3-2-1 technique: What are 5 things you can see? What are 4 things you can feel? What are 3 things you can hear? What are 2 things you can smell? And what is 1 thing you can taste?

  • Body awareness exercise: take 5 long deep breaths, breathing in through your nose and out through your mouth and notice the feeling of calm in your body

  • Meditation

  • Deep pressure on arms and legs-squeezing arms and legs up and down can create a sense of calm

  • Stand and push against the wall with your palms. Pay attention to the feelings of tension in your body this creates

• Mental exercises/Distraction skills

  • Name all the objects you see

  • Count backwards from 100 by 7

  • Choose an object and describe it in very minute details: texture, size, weight, color, what is serves

  • Read something backwards, letter by letter

  • Name all members in your family and their ages

Ways panic attacks are treated

Cognitive Behavior Therapy

Evidenced based practice that has positive effects in treating panic attacks and panic disorder. Cognitive Behavior Therapy or CBT for short is a psychotherapy treatment that addresses unhelpful ways of thinking and helps to re-evaluate those thinking patterns to create change.  CBT helps people use problem solving skills to better cope with situations. CBT helps people learn ways to calm one’s body and relax their minds. 

Exposure Therapy

Gradual exposure to feared situations in a safe environment. As the person becomes more exposed to the fear or threat overtime the symptoms become less intense and terrifying. 

Medication

Medication can be an option to address panic disorders as a short term treatment as it is not addressing the underlying issues related to the panic. It is recommended medication be used in conjunction with a form of psychotherapy to treat the panic disorder. 

If panic attacks or your anxiety are getting in the way of your daily living. It may be beneficial to consider counseling to address the underlying factors that are contributing to the panic and anxiety. 

If you live in Colorado, call today 970-795-2100 to start therapy.

Get your life back and start living the life you’ve always wanted

With care,

Alison 

Alison offers online counseling services to those living in the state of Colorado, specializing in working with moms and teen girls with anxiety and mood disorders.  She lives in Colorado with her family and enjoys her morning coffee and a good book. 

Maternal Mental Health Awareness: What is Maternal Mental Health

Maternal Mental Health awareness week 

May 4-10th

A space to talk about mental illness during and after pregnancy

A time to raise public and professional awareness of perinatal mental illness

Advocating for women affected by it

Opportunity to help women gain access to information, care, and support

What is maternal mental health?

Pregnancy and postpartum period can affect your emotional well being

Mental health is also referred to as emotional health or well being. Is always important and impacts your physical well being too. 

Aspects of healthy emotional well being:

Feeling confident

Smiling

Good self-esteem

Happy for others

Feeling content

Participating in daily activities

While some women experience great joy and happiness others have rapid shifts in their mood, overwhelming anxiety, and increase in stress level during pregnancy or the postpartum period. 

These symptoms used to be referred to as postpartum depression, but it wasn’t all encompassing of the symptoms some women experience during this time. 

Now these symptoms are referred as Perinatal Mood and Anxiety Disorders (PMAD) which include the following:

-depression

-anxiety

-bipolar disorders

-Obsessive Compulsive Disorder (OCD)

-psychosis (rare)

If you or someone you know is expressing distress call and reach out today. Feel free to email me with any questions to alison@hartmantherapyco.com

Everyday this week I will be posting related to maternal mental health! Be sure to check them out

with care,

alison

Https://Maternalmentalhealthalliance.org/news/maternal-mental-health-awareness-week-2020/

Alison is the owner of Hartman Therapy in Colorado. She offers online counseling helping tired, overwhelmed moms, sad teens, and frustrated parents. Alison has been working with adolescents, families, and adults for the past 7 years helping to build healthy, resilient families. She specializes in perinatal mental health and teen girl depression and anxiety.