How can a 35-year-old female manage depression?

Question

Hello doctor,

I am a 35-year-old married mother of an 18-month-old baby weighing approximately 143 pounds and standing 5 feet 2 inches tall. I am experiencing severe depression related to past trauma after childbirth. Certain incidents have haunted me to the extent that I am unable to carry out my regular daily responsibilities.

Please suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I have read your query and can understand your concern.

You may have major depressive disorder due to post-pregnancy. There is non-pharmacological management for your depression. You should try to follow the below guidelines to deal with it. It will help you.

You should do exercises daily for 30 to 45 minutes, like at least going for a walk. It will help you to relax.
You should do meditation for 20 minutes daily; just sit in one place in a comfortable position and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts; thoughts just let them be. It will help you to relax.
You should eat healthy, home-cooked foods and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or languages or musical instruments.
You should get eight hours of sleep daily.
You must avoid tobacco alcohol or any substance abuse.
Live your life; do not just spend it. Be bold and confident. You should start the tablet Escitalopram 10 mg daily in the morning after breakfast.

I hope this answers your query.

Let me know if I need to assist you further.

Thank you.