Your doctor, midwife, or IBCLC may have given you the Edinburgh Postnatal Depression Scale (3 or 10 questions) to fill out. On the 3-question scale, a score of 3 or higher (out of 9) may indicate the presence of depression, and further clinical assessment is required, and a score of 6 or higher indicates a higher probability of depression. On the 10-question scale, a score of 10 or higher (out of 30) may be an indication of a postpartum mood issue. Whether or not you are experiencing depression or anxiety, this is a challenging time for all new parents, and I encourage you to get the help you need and deserve. 

Is It Baby Blues or Postpartum Depression/Anxiety?

BABY BLUES: Symptoms tend to be milder and last for a few days or weeks and include sadness, crying, feeling inadequate, overwhelmed and exhausted. This happens to most parents and will go away.

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. Your EPDS-10 score may be 10 or higher, while your EPDS-3 Score may be 6 or higher.

With adequate support and intervention, postpartum depression and anxiety can be resolved.  Please connect with quality resources as soon as possible, you deserve it.

Resources for Postpartum Adjustment:

San Francisco East Bay Area Therapists:

Books: Many good ones on PP Mood Disorders, especially by Shoshana S. Bennett, PhD, https://drshosh.com/

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:

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 or LactMed for more information.

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