© Rick Hanson, Ph.D., and Jan
Hanson, L.Ac., 2005
I've been feeling down lately. Things that ought to be so nice are just
blah, I'm really irritable, it's easy to get teary, and I feel SO worn out.
Because of the stresses and physical depletion that come - amidst all
the wonderful parts! - with raising a family, about half of all mothers
have significant feelings of sadness or depressed mood, and one in eight
will go through a clinical depression. So if you are feeling blue, you
are not alone.
Number one: Consider if you are clinically depressed, defined as
experiencing five or more of these symptoms for two weeks or longer:
depressed mood; loss of pleasure in things that used to be enjoyable;
weight loss; insomnia or hypersomnia; intense restlessness or
sluggishness; fatigue; strong feelings of worthlessness or guilt; hard
to concentrate or make decisions; recurrent thoughts of death or suicide.
If you fulfill these criteria or even come close, please contact a
therapist immediately. Counseling is the fundamental treatment for
depression, with the most penetrating and enduring results.
Now, if your mood hasn't fallen so far into the pit, but it nonetheless
robs you of joy at a time that should be so wonderful, still think about
counseling for support and developing psychological skills for handling
stress and painful feelings. And of course, there are many methods for
self-help without a counselor that are terrifically effective, such as
those we've discussed in many columns (easily accessed on
www.NurtureMom.com). Further, our book, Mother Nurture, is truly a
comprehensive resource for a mother's health, well-being, and teamwork
and intimacy with her partner.
On this foundation of growing mental health, add sensible physical
interventions, ranging from just eating protein with every meal
(especially breakfast!) to perhaps talking with a physician about
antidepressants. Medicines such as Prozac, Zoloft, etc. can be real
lifesavers, but they are also a very serious intervention, often with
significant side effects.
So a smart first step is often to try some or all of these
research-proven natural antidepressants:
- A good multivitamin/multimineral supplement that entails four to six
pills a day - Deficiencies in many nutrients will lower your mood, and
bearing and rearing children is inherently depleting, so you have to
keep refilling your tank.
- B-vitamin complex - One a day. Make sure it contains 800 micrograms of
- B-12 - Take one a day sublingually (under the tongue)
- Omega-3 essential fatty acids (the "good fats" in fish oil) - Make
sure they are "molecularly distilled" and take enough to get 500 mg/day
of DHA (see the label)
- Calcium and Magnesium - Each day, take 1000 to 1500 milligrams of
calcium and 400 milligrams of magnesium.
- Taurine - This amino acid helps soothe frazzled nerves (among other
good things), but it is drained out of your body during both pregnancy
and breastfeeding. Take 500 milligrams a day.
Basically, every mother should take the nutrients above each day.
Additionally, you could try:
You should also consider three, simple, standard medical lab tests:
- 5-hydroxytryptophan (5-HTP) - The body builds serotonin - a key
neurotransmitter regulating mood - from the amino acid, tryptophan, and
the next-to-last step is 5-HTP. You can get this supplement in any
health food store, and it has good research support for mild depression
in adults. Different people benefit from different dosages and timing.
Experiment with 25 - 150 mg./day, taken in the morning or evening or
spread throughout the day. Start with a low dose, don't go past 200
mg./day unless you're working with a licensed health professional
familiar with 5-HTP, and cut back if you start feeling drowsy or get
- Iron - Probably at least one in ten mothers has a mood-related anemia
- Thyroid - This "master hormone" is frequently disturbed during
pregnancy, a major source of postpartum depression and anxiety.
- Homocysteine - Besides being a risk factor for cardiovascular disease,
high levels of this substance indicate a need for more B-vitamins,
particularly B-12 and folic acid.
Honestly, this package of foundational mental health combined with
serious nutritional support will lift most mothers' mood within a few
weeks. And if it's just not enough, definitely talk with your physician
about what else you might do. With everything that's known these days,
there's just no reason for your baseline mood to be bad. Stick with it,
don't let anyone talk you out of being good to yourself (including your
own thoughts!), and YOU WILL FEEL BETTER.
(Rick Hanson is a clinical psychologist, Jan Hanson is
an acupuncturist/nutritionist, and they are raising a daughter and
son, ages 12 and 14. With Ricki Pollycove, M.D., they are the
authors of Mother Nurture: A Mother's Guide to Health in Body, Mind,
and Intimate Relationships, published by Penguin. You can see their
website at www.nurturemom.com or email them with questions or
comments at firstname.lastname@example.org; unfortunately, a personal reply may
not always be possible.)