MOMS Group

The MOMS Group is a 10 week group program for mothers who are experiencing postpartum depression and/or postpartum anxiety. This group is designed for women who are noting the signs and symptoms of distress that go beyond the short-term "baby blues" that many women experience after birth.

Commom Symptoms of this level of distress may include:

A persisitent feeling of sadness or of anxiety
Excessive crying or worrying
Disrupted sleep and concentration
Constant fatigue
Feelings of hopelessness or failure
Restlessness irritability
Difficulty connecting with the baby
Fear of self harm or of harming the baby
Isolation

In supporting women through this period, the MOMS Group offers:

Information on postpartum depression and anxiety
An opportunity to share with other new mothers experiencing similar challenges
Useful strategies for alleviating depression and anxiety
Information and support for fathers and partners
Information about other community resources

The MOMS Group is offered on site at Family Services à la famille Ottawa, 312 Parkdale Avenue, Ottawa

Please contact the Intake Worker at 613-725-3601 x117 or by email at intake@familyservicesottawa.org for more information.

This group is funded by Success By Six: There is no fee for the group.

MOMS Playgroup

If you have a new baby, you may be experiencing one or more of the following:

On-going sadness and fatigue
Anxiety and constant worry
Feeling disconnected from your baby
Difficulty sleeping and concentrating
Isolation

Come meet with other mothers in a warm and welcoming playgroup setting provided by both a counsellor and a trained playgroup facilitator.

Please note that we will be taking a short break over the summer months and the playgroup will resume at the end of August.

Playgroup is normally offered on Friday afternoons from 1:30 to 3:00 pm at the Parent Resource Centre, 300 Goulbourn Private, Ottawa, www.parentresource.on.ca

Please contact the Intake Worker at 613-725-3601 x117 or by email at intake@familyservicesottawa.org for more information.

This program is offered by the Parent Resource Centre and Family Services à la famille Ottawa. It is Funded by Success by 6 & the Community Foundation of Ottawa.

Some Helpful Information

Practical Suggestions
Ideas to Reduce Stress
Establishing Support Systems
Coping with Anxiety

Practical Suggestions

Take frequent breaks. Reserve yourself time for at least one break a day from your mothering duties. A break can be as simple as sitting down for a cup of tea or taking a bath. You can also have lunch with a friend or take a nice walk.

Do good things for yourself. This is something that you must make a point of doing, even scheduling a time slot for it if necessary. This must be something that you would like to do, not something you feel you need to do. Activities could include getting a haircut, going for a massage, buying new clothes for yourself, learning soemthing new such as music or knitting or a new sport.

Give your negative emotions air time. Allow yourself to grieve, to feel sad, to feel angry. We often try to "think positiviely" and end up censoring out our bad feelings, thus prolonging them. Tears can be healing and can actually relieve stress.

Find ways to get angry safely. This means giving oneself permission to be angry in a safe way without taking it out on another person. Feelings of anger may range from mild irritation, resentment or frustration to profound rage, so it is important to find an outlet which works best for you. Here are some suggestions: screaming into a pillow, running up and down stairs, writing letters (but not mailing them).

Develop a support system for yourself. Try to attend mother's groups, programs or workshops, family places, etc, with the goal to take care of yourself and sharing with other new mothers.

Give yourself credit. Mothering is probably the greatest challenge that most people will ever have to meet. In spite of this, there is little social recognition for the immense contributions which mothers make. Realize how important you are to your family and know that what you are doing makes a difference.

Set small goals for yourself. When you come up against a stumbling block, break down the steps you need to get over it and work on them one at a time. For example, if getting out of the house seems impossible, start off by going for a short walk around the block. If you surpass your initial goal, consider the extra accomplishment a bonus.

Make your plans but don't plan the results. You may make plans and be looking forward to something, and then find out that the event doesn't turn out as planned. If plans end up going astray, try to enjoy what you can, if possible continue as planned by yourself. Although it may not go exactly as you had originally planned you can still get something out of it.

Ideas to Reduce Stress

Taking deep, slow breaths

Try to eat properly and drink plenty of water

Exercise daily

Stretch and relax

At least once a day take a "break" from mothering and do something for yourself

Avoid getting over-tired, if possible try to take short naps during the day

Make a game plan with your partner and your family, do not place all the responsibilities on yourself

Stop a negative thought and see yourself doing something that feels really good

Make a list of what you are grateful for

Read a positive affirmation for the day

Accept that you are human and mistakes are a part of being alive

Develop a support system for yourself

Establishing Support Systems

Support is one of the most important parts of recovery from postpartum depression and anxiety.

Ask yourself these questions:

Do I have support?

Do those around me know that I need support?

Do they know how to give me support?

Do you support yourself? Do you give yourself permission to be sad, to get angry, to not have it all together all the time, to let the house go, to take the time you need to get better?

Support can come in many different forms:

Emotional Support
This is support provided by at least one person that is able to provide you with a sense of well being and emotional security

Social Network Support
These are supports provided by people who share the same interest and beliefs as you do

Esteem Support
This support is provided by people who admire your talents and who recognize your abilities and skills

Tangible Support
This is support from people who you can depend on in an emergency

Informational Support
This support is provided by someone to whom you can turn to if you need advice or are having problems in your life

Once you have established who your potential supports could be, the next step is to ask them. Asking for support takes courage and is definately not easy, but the rewards for doing so are immense.

It is important to be clear and precise and to tell people exactly what it is that you need and how they can provide it. It is ok to be honest and open and to put your feelings first without feeling guilty.

Coping with Anxiety

Anxiety can be a common part of postpartum depression. If you are experiencing anxiety, you probably are feeling as though you are going "crazy". You are not. As you begin to recover from the depression, your anxiety will lessen as well.

Here are some things that you can do to help yourself cope with the anxiety:

Try to get as much rest as possible. Anxiety is always worse when you are tired. If possible, try to sleep the same amount of hours each night in order to keep your cycle regular. If you are having trouble falling asleep, try developing a bedtime ritual, for example listening to relaxing music or having a cup of warm milk before going to bed.

Learn some relaxation techniques. Take 10 to 20 minutes a day to practice relaxation excercises. When done regularly, these excercises can allow you to feel more relaxed in general and not only after doing them. You may be surprised to learn how quickly your mind can relax if you learn how to relax your entire body.

Write your worries on paper. By putting things down in words, you are releasing them into the pages rather than keeping them pent up inside. Less stress naturally equals less anxiety. Putting your worries down on a list can help you identify which ones are legitimate and which ones are toxic.

Make a list of things that you need to do and focus on one task at a time. Stress often develops when you feel rushed or overwhelmed. Being able to manage your time might even mean having to cut out or put on hold one or two things from your list.

Get regular checkups. If you are anxious about your health or your baby's health, make sure to get checkups. It is also important to have a healthy diet and get regular excercise in order to reduce stress and anxiety in your life.

Develop strategies. Look at the people and situations around you which may make you anxious and develop strategies for handling them. For example, if you find that watching the news is distressing, avoid watching it for a while.

Plan some fun activities. Being able to sit down and indulge in an activity of your choice is important. Whatever activity you choose, do it regularly and do no feel guilty for taking time to do something for yourself.

Give yourself time and pay attention to your feelings.

Postpartum Depression and Parent Resource Sites

Information contained in any website is for personal information seeking only and is not intended to replace the advice or support of health care professionals. If you have concerns about a diagnosis or medication, we advise you to speak to your doctor or clinical specialist (such as a psychiatrist, psychologist, doctor or pharmacist).

Well Informed Sites

www.parentresource.on.ca - The Parent Resource Centre is located here in Ottawa. On their website you will find information on various groups and signs and symptoms of postpartum depression. There is also information on parenting issues and programs available throughout the city.

www.postpartum.org - This is the Pacific Postpartum Support Society, located in Vancouver, B.C. They publish the book "Postpartum Depression and Anxiety: A Self Help Guide". This site offers such information as signs of postpartum depression, personal stories, resources and support offered as well as a specific section for dads.

www.postpartumstress.com - The Postpartum Stress Centre is based out of Pennsylvania. There is information here for professionals, mothers and even partners who are looking for ways to understand and support their partners who are experiencing postpartum depression.

www.postpartum.net - This website for Postpartum Support International offers information on how to educate, advocate and provide support for maternal mental health worldwide.

www.postpartumdads.org - This website, which is affiliated with Postpartum Support International, is desinged for dads, by dads who have successfully supported their partners through postpartum depression. It offers resources such as Dads Dealing with Depressed Partners and Depressed Dads.

www.dadscan.ca - This is a Canadian website based out of London, ON. It offers tips and practical information to fathers on how they can support their partner who is experiencing postpartum depression as well as offers them advice on how to cope with the day-to-day stress of having a new baby. This site offers help to men who want to be involved in the fathering role.

Chat Forums and Discussion Boards

www.parenthoodplace.com - This is a Canadian website that consists of chat rooms and message boards on various issues and topics, including one dedicated to postpartum depression and anxiety.

www.canadianparents.com - This site offers parents numerous message boards on many parenting issues, including one on postpartum depression located in the Mind & Body section. They even have an "Ask the Expert" section which allows you to ask questions to a number of different medical and child care experts, including an expert on postpartum depression.

www.todaysparent.com - Based on the magazine, this site contains a lot of past articles on different topics that are very informative. Articles are sorted and include helpful topics on PPD as well as some in "just for dads". This site also offers links to other websites and discussion boards.

www.ppdsupportpage.com - This is the PPD Online Support Group based out of Washington. It offers visitors numerous ways to communicate via discussion boards and peer support email lists. It also offers resources such as books and websites and information on PPD for both moms and dads.

Sites with Resources

www.parentbooks.ca - A great site for ordering books online to avoid duty and customs charges. Located in Toronto, this site offers a great list of books discussing postpartum as well as self care methods to help mothers with postpartum depression and anxiety.

www.mothercraft.com - Located here in Ottawa, this agency offers respite care for children 6 weeks to 5 months so you can give yourself a break. They also offer numerous parenting classes and groups on a variety of topics throughout the year.

Other Resources for Information and Support

www.depressionafterdelivery.com - This is an American Non-Profit site with information on a variety of mental health issues around child birth for women.

www.familyandhome.org - A great website started by three stay-at-home moms which offers support and education to both mothers and fathers. Monthly articles about isolation, postpartum depression and more found in their "What About Me?" section.

www.postpartumhealth.com - This site for the Centre for Postpartum Health, based out of California, offers many resources such as articles, interesting websites and information regarding PPD.

www.wellmother.com - This is a medical doctor's site. It is quite informative regarding symptoms and different forms of postpartum depression and also has a lot of information on a variety of other women's issues.

Books Dealing with Postpartum Depression

Down Came the Rain: My Journey Through Postpartum Depression, 2005
By Brooke Sheilds (available at the Ottawa Public Library)

Shields' is at first joyful at the birth of her baby girl, Rowan. However, she is soon overcome by crippling postpartum depression, a condition that leaves her all but incapable of looking after the child. The ultimate message is that the many millions of women suffering symptoms like hers are not alone, as evidenced by the numerous stories of similar experiences and messages of support Shields has included here.

Behind the Smile: My Journey Out of Postpartum Depression, 2002
By Marie Osmond et al. (available at the Ottawa Public Library)

Postpartum depression is an infrequently discussed illness; this book, which includes the advice of Dr. Judith Morre and the spirit of Marie Osmond, opens up a forum for women who are trying to cope with this difficult condition.

This Isn't What I Expected: Overcoming Postpartum Depression, 1994
By Karen Kleiman and Valerie Raskin

A thorough description of postpartum emotional problems and their treatment can be found in this book which includes a very valuable chapter on how husbands can help their wives when postpartum depression overcomes them.

Beyond the Blues: A Guide to Understanding and Treating Prenatal and Postpartum Depression, 2003
By Shoshanna Bennett (available at the Ottawa Public Library)

An easy to understand manual for understanding postpartum depression and its treatment options.

Overcoming Postpartum Depression and Anxiety, 1998
By Linda Sebastian

This book has been written by an experienced psychiatric nurse and offers an explanation of PPD basics for those who are starting without any prior knowledge of the condition.

The Postpartum Husband, 2001
By Karen Klienman

Postpartum depression affects your spouse too. This book offers information and supportive advice for the partners of women with postpartum depression.

Postpartum Depression for Dummies, 2007
By Shoshanna Bennett (available at the Ottawa Public Library)

This book can help you begin the process of determining what's going on with you and give you a better idea of where you fall so that you can get yourself into proper treatment right away.

Postpartum Depression Demystified: An essential guide for understanding and overcoming the most common complications after childbirth, 2007
By Joyce Venis

Renowed PPS authority Joyce Venis and Suzanne McCloskey, both PPD sufferrers themselves, turn their combined experience and expertise into an insightful and supportive guide for everyone living with and seeking to undertand this condition.

The Mother-to-Mother Postpartum Depression Support Book, 2006
By Sandra Poulin (available at the Ottawa Public Library)

Postpartum Depression and Anxiety
By The Pacific Postpartum Support Society