Postpartum Depression Action Plan

What you should know about Postpartum Depression Action Plan

1. Stay active.

Make time every day to do some physical activity, such as walking for 10 to 20 minutes or dancing to a favorite song.

Make a Resolution

Every day during the next week I will spend at least a few minutes doing the above activities.

2. Do something that you think is fun each day.

Even though you may need to work a little more at having fun, try doing something that has always been fun, such as a hobby, listening to music or watching a favorite TV show.

Every day during the next week I will spend at least a few minutes doing the above activities.

3. Spend time with people who help or support you.

It is easy to avoid people when you are feeling down, but you should not be alone all the time.

Spend some time talking to or doing activities with people.

Try to talk to them about how you feel.

But know that it’s okay if you can’t talk about it your feelings at first, too.

4. Relaxing.

For many people who have depression, it is hard to stop feeling sad or having unhappy thoughts.

Learning to relax can help.

Try taking slow deep breaths, saying comforting things quietly to yourself or taking a warm bath.

Every day during the next week I will spend at least a few minutes doing the above activities.

5. Set simple goals.

Do not expect too much too soon.

Set simple goals for yourself, such as making time to read a few pages of a magazine or fix a cup of tea or cocoa.

Delay big decisions until you are feeling better. Give yourself credit for each thing you do.

Break work into small steps.

Make a Small Resolution

What I want to do is _______________________________________

_________________________________________________________

Step 1 _________________________________________________________

Step 2 __________________________________________________________

How likely are you to do the above things during the next week?

• Very likely
• Maybe
• Unsure
• Not very likely