Happy Milk Lactation Support

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Is It Baby Blues or Postpartum Depression?

Ellen Schwerin

Baby Blues

Symptoms tend to be milder and last for a few days or weeks and include sadness, crying, feeling inadequate, overwhelmed and exhausted.

Postpartum Depression and Anxiety

Postpartum depression involves symptoms that may be more intense and longer lasting than the baby blues and include sadness, anxiety, inability to cope, hopelessness, feelings of being trapped, fear of hurting yourself or your baby, excessive concern or lack of concern for your baby, withdrawal from family and friends, inability to sleep even when the baby does and significant weight loss or gain.

With adequate support and intervention, postpartum depression and anxiety can be resolved quickly. Connect with quality resources as soon as possible.

Resources for Postpartum Adjustment

San Francisco East Bay Therapists

Psychologists

Marriage & Family therapists (MFT)

Robyn Algona Cutler, Berkeley/San Francisco, 415.309.8464

Rachel Tucker, Oakland, 510.205.0749

Natashia Fuksman, Berkeley/Oakland, 415.326.4033

Lee Safran, Kensington, (510) 496 6096

Directory of African American Clinicians in the Bay Area – this link allows you to view the directory

Books

Many good ones on PP Mood Disorders, especially by Shoshana S. Bennett, PhD

Nutrition

  • Calcium and magnesium soothe nerves and promote sleep.

  • Get adequate nutrition in your diet; don’t forget to eat. Make sure you have a snack every 1-2 hours during the day. It’s okay to have a snack at night too.

  • Know that whatever you eat, you are making perfect milk for your baby.

  • Cut down on coffee, caffeine, and alcohol.

  • Drink plenty of water and herbal teas.

Homeopathy

  • The following remedies are recommended for PPD: Sepia, Pulsatilla, Ignatia, Natrum mur, and Arsenicum album.

  • Consult a homeopathic practitioner to get the correct remedy for your specific symptoms:

Aromatherapy

The smell of clary sage, sandalwood, and citrus may uplift the spirits, so use these essences in a massage oil, bath, or sleep pillow. Put drops on a handkerchief to sniff throughout the day. Aromatherapy inhalers and spritzers are available at natural food stores or online.

Other Suggestions

  • Remember to breathe. Take a few slow, deep breaths. Try counting as you breathe for an intake of 4, hold for 7, exhale for 8. Exhaling for longer than you inhale is calming to the nervous system.

  • Meditation: follow your breath, focus on an uplifting word or phrase.

  • Visualization: visualize “what brings me joy,” or your radiant face, with a sparkle in your eyes and joy in your smile.

  • Start doing simple exercises to get movement flowing through you.

  • Go outside or stick your face out the window for a minute or two of sunshine on your face.

  • Get help with housework, cooking, and other small children.

  • Talk with close friends, or get professional help from a counselor or therapist.

  • There are medications that are compatible with breastfeeding and giving your baby your expressed milk. Talk to your doctor and check Hale’s Medications & Mothers’ Milk by Thomas W. Hale, RPh, PhD or LactMed for more information.

  • Remember that your health is as important as your baby’s.