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Combat Postpartum Depression without Medications

If you feel that you might have postpartum depression, you can go to the Depression After Delivery website to review the symptoms. To find out more about postpartum depression, take a look at our Postpartum Adjustment Resource Guide and review the other Postpartum Depression articles here at kellymom.com.

It would also be a good idea to talk to your doctor, as depression can be a symptom of various medical conditions (anemia and thyroid problems, among other things).

The following tips can be very helpful for mild postpartum depression, the "baby blues" or any time that you're feeling down. However, if your symptoms are not relieved by the below measures or you have felt like hurting yourself or your child, please call your health care provider immediately.

 

  • Extra rest should be a priority. If you're tired, your depression and anxiety will be worse. Nap when your baby naps. Get someone to help you with child care and housework. Eliminate or cut down on daily chores until you are feeling better.

  • Reduce stress. If you want to do some chores, set minimal goals for yourself.

  • Practice relaxation exercises (like those taught in childbirth classes).

  • Eat well. If you have little appetite, fix small, nutritious snacks for yourself throughout the day. Avoid all caffeine and sugary foods and beverages; these are associated with worsening symptoms. Increase your intake of foods made up of complex carbohydrates, such as whole-grain breads and cereals, potatoes, rice, and pasta. Eat more fruits and vegetables. Try a turkey on whole-wheat sandwich.

  • Nutritional supplements can be very helpful -- add extra selenium (1 brazil nut per day) and folic acid (1 ug/day) to your diet.

  • Try to get some exercise every day. Take a walk or get some other form of gentle exercise at least 30 minutes per day, 3 times a week.

  • Get at least 30 minutes of sunlight every day. Lack of sunlight can worsen depression.

  • Take time with your appearance every day. Get dressed every day, no matter what. Looking good can help you feel better about yourself.

  • Nurture yourself as much as possible. Get a massage. Take a bubble bath. Read a book. Work on a hobby on a regular basis.

  • Keep to a routine.

  • Laugh -- regularly and hard.

  • Pray. Meditate.

  • Sing. Listen to happy music.

  • Talk to a supportive spouse or friend.

  • Keep a journal. Your depressed feelings need to be expressed and validated.

  • Make an effort to spend time with other adults. Find a playgroup, invite friends over, or even chat online.

  • Get involved in the outside world. Volunteer. Help someone else out.

  • Find a support group. You can find a local support group by calling Depression After Delivery (1-800-944-4PPD). Online support groups are also available. Research has shown that self-help groups (like peer counseling and La Leche League) are as effective in alleviating depression as traditional psychotherapy.

  • Let your doctor know how you're feeling. You may want to get a blood test to check for a postpartum thyroid problem and/or anemia.

  • If your depression is severe, or unrelieved by the above measures, consider getting professional help.

Don't miss the other Postpartum Depression resources at kellymom.com!

 

Page last modified: 05/08/2007
Written: 07/13/1998