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Overcoming Postnatal Depression A Five Areas Approach This page intentionally left blank Overcoming Postnatal Depression A Five Areas Approach Dr Chris Williams MBCHBBSCMMEDSCMD FRCPSYCHBABCPACCREDITEDCBTPRACTITIONER,REGISTERED CBTTHERAPISTWITHUKCP Senior Lecturer and Honorary Consultant Psychiatrist, Section of Psychological Medicine, Faculty of Medicine, University of Glasgow, UK Dr Roch Cantwell MBCHBBAOFRCPSYCH Consultant PerinatalPsychiarist,NHS Greater Glasgowand Clyde,andHonorarySenior Lecturer,UniversityofGlasgow,UK Karen Robertson RMN,BSCPGDIPINCOGNITIVE BEHAVIOURTHERAPY Associate Director of Nursing in Mental Health and Learning Disability, NHS Lanarkshire, and formerly Nurse Consultant, Perinatal Mental Health, Perinatal Mental Health Service, Southern General Hospital, Glasgow, UK Helping you to help yourself www.livinglifetothefull.com www.fiveareas.com FirstpublishedinGreatBritainin2009by HodderArnold,animprintofHodderEducation PartofHachetteLivreUK,338EustonRoad,LondonNW13BH http://www.hoddereducation.com ©2009DrChrisWilliams Allrightsreserved.ApartfromanyusepermittedunderUKcopyrightlaw, thispublicationmayonlybereproduced,storedortransmitted,inany form,orbyanymeanswithpriorpermissioninwritingofthepublishers orinthecaseofreprographicproductioninaccordancewiththetermsof licencesissuedbytheCopyrightLicensingAgency.IntheUnitedKingdom suchlicencesareissuedbytheCopyrightLicensingAgency:Saffron House,6–10KirbyStreet,LondonEC1N8TS. Clinical/TeachingLicence: Permissionisgivenforcopiestobemadeofpagesprovidedtheyare forthesoleuseofthepurchaserfortheirownpersonaluse,andin thecourseoftheirnormalbusiness(includingonaprofessional therapisttoclientbasis).Forreproductionforanyotherpurpose, permissionmustfirstbeobtainedinwritingfromthepublishers. Hachette’spolicyistousepapersthatarenatural,renewableand recyclableproductsandmadefromwoodgrowninsustainableforests. Theloggingandmanufacturingprocessesareexpectedtoconformtothe environmentalregulationsofthecountryoforigin. Whilsttheadviceandinformationinthisbookarebelievedtobetrueand accurateatthedateofgoingtopress,neithertheauthorsnorthe publishercanacceptanylegalresponsibilityorliabilityforanyerrorsor omissionsthatmaybemade. BritishLibraryCataloguinginPublicationData AcataloguerecordforthisbookisavailablefromtheBritishLibrary LibraryofCongressCataloging-in-PublicationData AcatalogrecordforthisbookisavailablefromtheLibraryofCongress ISBN-13978-0-340-97234-2 12345678910 CommissioningEditor:PhilipShaw ProjectEditor: AmyMulick ProductionController: KarenTate CoverDesign: LauraDeGrasse Typesetin11/14ptFrutigerLightbyPantekArtsLtd.,Maidstone,Kent PrintedandboundinMalta Whatdoyouthinkaboutthisbook?OranyotherHodderArnoldtitle? Pleasevisitourwebsite:www.hoddereducation.comorsend [email protected]. New ways of accessing the workbooks PDFversionsoftheworkbooksareavailablefromthepublisherforrestricted accessonpassword-protectedhealthservicecomputerserverstoallowhigh qualitycopiesoftheworkbookstobeprintedoffbyadefinednumberof practitionersorpatients. Buyingthebooksinbulk:Bulkcopiesofthebookareavailableatdiscountedrates directfromthepublisher.Totakeadvantageofthispleasecontact:JaneMacRae,Sales DevelopmentManager,HodderEducation,338EustonRoad,LondonNW13BH. Tel:+44(0)2078736146;email:[email protected] This page intentionally left blank Contents Introduction ix Part 1 Understanding why you feel as you do Starting out ... and how to keep going if you feel stuck 3 Understanding why you feel as you do 19 Part 2 Making changes Making changes to do with people and events Practical problem solving 53 Being assertive 83 Building relationships with your baby, family and friends 101 Information for families and friends – how can you offer the best support?123 Making changes to behaviours and activity levels Doing things that boost how you feel 157 Using exercise to boost how you feel 191 Helpful things you do 205 Unhelpful things you do 227 Anxiety and avoidance 253 Making changes to negative and upsetting thinking Noticing and changing extreme and unhelpful thinking 281 Making changes to things that affect your bodily well-being Overcoming sleep problems 311 Alcohol, drugs and your baby 331 Understanding and using anti-depressant medication 349 Making changes for the future Planning for the future 361 This page intentionally left blank Introduction WelcometoOvercomingPostnatalDepression:AFiveAreasApproach.Thisbookis designedtoactivelyhelpyou: (cid:1) Learnimportantinformationabouthowpostnataldepressioncanaffectyourlife. (cid:1) Workoutwhyyouarefeelingasyoudo. (cid:1) Learnandpractisesomeprovenpracticalskillstohelpchangehowyoufeel. Theaimisthatyoushouldbeabletomakehelpfulchangestoyourlifewiththese clearlydescribedpracticaltoolsthatyoucanuseyourself. Who are the workbooks for? Youmaybeusingtheworkbooksforyourself,orperhapsyouareaclosefriendor familymemberwantingtoknowmoreaboutpostnataldepression.Manyhealthcare practitionersalsousetheworkbooksinthisseriestosupportthosetheyworkwith. Self-helpapproachescanbeusedbypeoplewithproblemsrangingfrommild distressthroughtomoreseveredepression.Thekeythingisthatyoufeelabletouse thematerialsandwanttousethisapproach. Thecourseinvolvesreadingthecourseworkbooksandalsoworkingonproblems byputtingintopracticethethingsyouarelearning.Pickingtherighttimetodothe courseisimportant.Forexample,ifyourconcentration,energyormotivationlevelsare farlowerthanusual,youmayfinditveryhardtokeepyourmindonthingsortomake changes.Otherapproachessuchasanti-depressantsmaybemoreappropriatefirst– allowingyoutocomebacktousetheworkbooksatatimewhenyouareabletogetthe mostfromthem.Ifyoufindthatyoustruggletousetheworkbooks,oryoufeelworse asyouworkthroughthem,pleasediscussthiswithyourdoctororotherhealthcare practitioner.Thecourseisnotmeanttoreplacegettingtherightlevelofsupportfor moreseverementalhealthproblems. Using the workbooks Thereisnorightorwrongwaytousetheworkbooks.Manypeoplefinditmosthelpful tofirstreadthetwoworkbooksinPart1(StartingoutandUnderstandingwhyyoufeelas youdo)tohelpgainanoverviewoftheapproach.Thiswillalsohelpyoutodecide whichoftheMakingchangesworkbooksinPart2ofthebookyoushouldread.Youcan useasmanyorasfewworkbooksinthecourseasyouwish.Youwillfeelmost motivatedtotrytomakechangesifyouusetheworkbooksthattackleproblemsyou havenoticedinyourlife.Thekeytocreatingchangeinyourlifeisusingtheworkbooks andputtingwhatyoulearnintopractice. OvercomingPostnatalDepression:AFiveAreasApproach ©DrChrisWilliams(2009)

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Overcoming Postnatal Depression uses the trusted Five Areas model of Cognitive Behaviour Therapy (CBT), helping people experiencing postnatal depression to change how they feel. The Five Areas model helps the reader make key changes using a clear, pragmatic and accessible style, by examining five im
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393 Pages·2009·2.62 MB·English
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Overcoming Postnatal Depression uses the trusted Five Areas model of Cognitive Behaviour Therapy (CBT), helping people experiencing postnatal depression to change how they feel. The Five Areas model helps the reader make key changes using a clear, pragmatic and accessible style, by examining five im

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Author:Dr. Christopher Williams
Publication Year:2009
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Language:English
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