如果你在怀孕期间抑郁该怎么做.docx

如果你在怀孕期间抑郁该怎么做？What To Do If Youre Depressed While PregnantPregnancy is often described as a joyous time in a womans life, where feeling of happiness mostly outnumber any negative feelings.怀孕通常被认为是在一个女人的人生中一段快乐的时间,这样的幸福感几乎超过任何负面情绪。Unfortunately, similar to any other time in your life, depression can appear as a result of drastic life changes in your body and life. The American Congress of Obstetricians and Gynecologists (ACOG) states that between 14-23% of pregnant women will struggle with some depressive symptoms.不幸的是,类似于在你的生活中的任何其他时间,抑郁症会由于你的身体和生活激烈的改变而出现。ACOG(美国国会的产科医生)陈述 14% - 23%的孕妇会和抑郁症状作斗争。Being depressed while pregnant is not something that is commonly talked about, but it is crucial for women to know that there are numerous resources that they can access to help relieve the pain.在怀孕期间抑郁不是通常谈论的东西,但它对于女性来说是至关重要的，这里有很多资源,他们可以帮助你减轻痛苦。Remember: you are not alone.记住:你并不孤单。It is important to go to a mental health professional if you suspect you are suffering from depression during your pregnancy.如果你怀疑你是怀孕期间患有抑郁症，去看精神健康专家是非常重要的。Here are a few things that can help you cope with this illness:这里有一些事情去帮助你和这种疾病作斗争：Know the difference between moodiness and depression知道喜怒无常和抑郁之间的区别It is important to recognize the difference between common mood swings that come from changing hormones in your body and suffering from clinical depression. If you are having trouble enjoying anything, having trouble sleeping and/or having trouble getting out of bed, having feelings of worthlessness or seem on edge all the time you may be suffering from depression. Pregnancy can cause you to feel extra fatigued and emotional, but if it seems to last all the time it is possible that depression is the culprit.必须认识到来自改变体内激素的普通情绪波动和患有临床抑郁症的区别。如果你难以享受什么,睡不着和/或难以起床,有似乎毫无价值感或一直有紧张的感觉那么你可能患有抑郁症。怀孕可以使你感到非常疲劳和情绪化,但是如果它一直持续下去的话那抑郁症可能是罪魁祸首。Do not use natural remedies if you are suffering from depression while pregnant如果你在怀孕期间患有抑郁症，不要使用自然的补救措施Natural remedies like St. Johns Wort that are known for naturally treating depression should not be taken by pregnant women. The safety of using remedies like these when pregnant are unknown and as such they are not a good alternative. Solutions like psychotherapy, and certain antidepressant medications that have been proven to be safe to consume during pregnancy are superior options.圣约翰草等自然疗法以自然治疗抑郁症出名但孕妇不应采取的。怀孕期间使用这样的补救措施是否安全是未知的,因此他们不是一个好的选择。解决方案,如心理治疗和某些抗抑郁药物已被证明是安全的对怀孕期间的孕妇来说是更好的选择。Try different therapies尝试不同的疗法If talk therapy does not seem to be helping, there are other types of therapy that might be more effective. Light therapy, for example, has been shown to be a great alternative to more traditional methods.如果谈话疗法似乎并没有帮助,还有其他类型的治疗可能更有效。例如,对于一些传统的方法来说光照疗法已被证明是一个更好的选择。Seek a support group寻求一个支持小组There are always a variety of support groups for depression available, no matter where you live. If you can, try to find a prenatal depression group that you can attend at least once a week. Look into local hospitals or clinics for these support groups or ask your therapist if they can point you to the appropriate support group. Junior colleges and adult learning centers often offer these types of groups also.总是有各种各样的支持团体对抑郁症可用,无论你住在哪里。如果可以,试着找到一个产前抑郁组,你可以至少每周参加一次。到当地医院或诊所寻找这些支持团体或询问你的医生是否可以介绍你到相应的支持组。初级学院和成人学习中心也经常提供这些类型的组织。Ask your spouse for extra help向你的配偶要求额外的帮助Do not feel ashamed for asking your spouse/partner/loved one for extra help, whether it is with chores around the house or just having someone to talk to. It is important that you are honest with your partner and do not feel guilty for not being able to do certain things. Carrying a baby is no small feat and it is important to find extra support when needed.不要因为向你的配偶/伴侣/爱人寻求额外的帮助而感到羞耻,无论是家里的家务或者只是有人说话。对你的伴侣忠诚是很重要的，不要因为不能做某些事情而感到内疚。携带一个婴儿是一个不小的壮举,在需要的时候找到额外的支持是很重要的。Take extra care of yourself额外的照顾自己Along with medical help, make sure to take extra care of yourself at home, as well, if you are suffering from depression while pregnant. Eat healthy, wholesome meals. It might be tempting to give into pregnancy cravings with a donuts or a bag of potato chips, but this is a quick fix that will only contribute to an unstable mood in the long-run. Consider signing up for a prenatal yoga class at your local gym; that will guarantee to get your body moving and put your mind at ease. For more mindfulness, try downloading an app likeCalm; it will allow you to take