1. Seek Professional Support
Postpartum depression is a serious condition which affects many women after giving birth. This type of depression, commonly known as "the baby blues," is gaining attention as a serious condition which sometimes accompanies postpartum recovery. This type of depression can range from low grade depression to severe depression accompanied by psychosis, and it is estimated that 10 to 15 percent of mothers experience postpartum depression serious enough to warrant clinical treatment. An accurate estimate is unknown due to mothers' tendencies to underreport symptoms. Any mother experiencing symptoms of depression after giving birth should consult with her obstetrician or see a psychiatrist or clinical psychologist.
Postpartum depression is thought to occur for a combination of reasons. The enormous hormonal changes which occur after birth can trigger depressive symptoms in many women, particularly those who have experienced clinical depression prior to pregnancy. Chronic, severe sleep deprivation is common in parents of newborns, and sleep disturbance is now linked with clinical depression. A type of omega-3 fat called DHA is also found in lower levels in those women experiencing postpartum depression, possibly due to the need for higher levels of DHA during pregnancy. From a psychosocial standpoint, women often lack the social support necessary for recovery while caring for a newborn.
Antidepressant medication is often the first line of treatment for moderate to severe postpartum depression, which can present a conflict between the mother's needs and breastfeeding. Many women avoid seeking professional help because they wish to continue breastfeeding and are unaware that alternative treatment options exist.
2. Find a Clinical Psychologist
Clinical psychologists are able to offer cognitive-behavioral therapy (CBT), a type of psychotherapy considered to be the gold standard of psychological treatment for depression. This type of psychotherapy systematically identifies and restructures self defeating thoughts which fuel depression and teaches behavioral techniques to improve mood and reduce anxiety. CBT can be enormously helpful for those mothers looking for treatment that does not involve medication or interfere with breastfeeding.
3. Get Enough Sleep
Current research indicates a link between insomnia and depression, a conclusion that suggests a link between severe sleep deprivation and postpartum mood disturbance. It may be helpful during pregnancy to set up a social support system with family, friends or a postpartum doula to provide support after delivery and allow adequate time for sleep and recovery. Postpartum doulas are excellent resources for information, psychological support, newborn care and any task around the house that will allow a new mother more time to rest.
4. Get Hormonal Support
The hormonal shift during postpartum recovery can lead to a deficit in progesterone, a reproductive hormone which promotes a sense of calm. Katharina Dalton, M.D., has conducted a body of research suggesting that postpartum depression may be prevented by giving 100-200 mg of natural progesterone to women prone to postpartum depression within 1-2 days of delivery. This can be prescribed by your doctor, administered as a weekly shot, or prescribed as a gel or capsule. In landmark book entitled Mother-Daughter Health, Dr. Christiane Northrup writes that some women can even use 2% natural progesterone cream bought over the counter. She recommends that it be rubbed into the skin in one-quarter to one-half teaspoon doses per day. She also notes that progesterone will not harm the baby during breastfeeding.
5. Consider Nutritional Supplementation
Pregnancy depletes the mother's body of DHA, an omega-3 fatty acid associated with healthy mood. Women are often advised to increase intake of DHA during pregnancy, and it is even added to formulas to mimic the nutrients in breast milk. While breastfeeding often dictates a new mother's dietary choices, nutritional sources of DHA include salmon, tuna, sardines, milled flax seeds or flax seed oil, and nutritional supplemental forms.
