Help Me Do This Naturally

[VikingKvinna]

Hi everyone,
Well, I am finally coming to grips with the fact that I'm struggling with PPD. I think I've known it, on some level, for months; I'm only just now ready to admit that I can't conquer it through sheer willpower alone, and that I need some help.

For a number of reasons, I cannot take the antidepressant route (or, at least, want to save that as an absolute last resort). In browsing these forums, I see a lot of recommendations for natural, homeopathic, nutritional, and behavioral remedies, and those interest me very much. So my question is, how do I know where to begin? I know that it's probably going to take a combination of changes in my life, such as improving my nutrition (although I eat pretty well now), taking time for myself, and getting more exercise. But (especially in terms of supplements or homeopathic treatments) where do I start?

I know opinions will vary widely here, but I'm interested to know what y'all consider "essential." What's helped you the most?

Thanks for any input y'all can give me. I am feeling so relieved to have finally come face to face with my PPD (and to have discussed it with DP, which I did last night -- he's very supportive, thank God).

~nick

[SpiralChrissy]

Hi Nick!
Welcome!
Sorry to hear that things are rough for you. I've been dealing with PPD for several months, but I do think I'm FINALLY getting better! Ring the merry bells; it's wonderful! The most important thing is to know that you really will get thru this. It's hard to believe sometimes, but you can overcome depression. Although I did end up on Effexor, I still have several suggestions about doing it naturally.
There were a few things that REALLY helped me.
1) I got some time to myself. My babe has a babysitter a few mornings a week. This gives me MUCH needed time to practice self-care. So, this is when I write in my journal, take that bubble bath, spend a little time with friends. I was reluctant to put the baby with a babysitter but I was so wrapped up in PPD that I REALLY needed to do this.
2)Exercise, exercise, exercise. You probably won't feel like it since you're depressed, but it does really help. Even if you just get out and take a walk around the block, you're doing something helpful for yourself.
3)Vitamins and herbs-I take 4 Omega-3 Fatty Acid pills/day. Also, I take a B-6 and a multi-vitamin. Those should all help.
4)Therapy. I found a group in my area for PPD. It's a godsend. It helps so much to connect with others who experience this illness. And writing here is great too. I also see a therapist who's really supportive and helps me sort things out.

So, those are my suggestions.
Most importantly, take good care of yourself and keep writing!!
CHrissy

[VikingKvinna]

Thanks, Chrissy. Those are great suggestions, and I've already started implementing some of them. You're right, exercise IS so hard for me; I'd always much rather crawl into bed with a good book and eat chocolate. :LOL But I am making a concerted effort to at least do some yoga every day, and now that the weather's nicer, I'll be able to get out and garden or take DS for a stroll. I also went to the natural grocery and got some supplements (fish and evening primrose oils) and some Rescue Remedy, which really does seem to help.

No one else? I thought I'd be inundated with responses. C'mon, mamas, what's the most helpful non-medication remedy for PPD you've found? I would love to hear about them.

Thanks!
~nick

[saintmom]

Hi!,Hope these suggestions help.Motherwort and scullcap tinctures have been my best help.Susan Weed's book the childbearing year has some good info.EmergenC vitamin supplement has helped.Available at walmart.I do a yoga video tape every morning.Also sunlight! i know theres not nearly enough of it in the northeast in the winter and early spring can be dreary too.Maybe one of those sunlight replacement lights?

[SpiralChrissy]

Hey Nick-
Glad you're doing some more self-care. You'll get there. Let me know how the primrose goes. I haven't tried that.
You can do this. I know it's hard to exercise but it really does help. Just keep taking care.
Chrissy

[boycrazy]

I think my mom has a book called Potatos not Prozac,Maybe that would be a help. Hope all the other ideas give you some help.I know that the excercise is important to keep all of us level.

[VikingKvinna]

Ooooh, I LOVE EmergenC! I've used that many a time to help ward off colds, and it's super. That wouldn't be a bad idea now. As to the motherwort and skullcap, how are these taken -- as needed, or regularly? Very interesting.

Thanks, everyone, for the responses!

[water]

Hi, I'm going to copy and paste myself, because I'm lazy, but this is what I wrote to someone else a few months ago.

I did treat my PPD without drugs, but it took longer than it would have with the drugs, so be aware of that.

Also, now almost a year and a half down the road from feeling fully well, I can say that the two things I still need to do all the time are:
1. exercise daily, even just a little bit.
2. NO CAFFEINE!!!! Yes I know it sucks sucks, and I love my double lattes, but I only only drink decaf now, and one sure way to trigger an anxiety attack for me is to slip up and drink caffienated coffee, or even soda.

Anyway, here is is:

I treated my PPD without drugs, so I know it can be done! It took a long time though, probably longer than it would have with the drugs, but I am vehemently against them for me. I also had severe anxiety mixed with the depression.

Part of my deal turned out to be residual childhood issues (it really is all about my mother, aha) so I went to therapy, and have been going now for 10 months. It was/is really helpful and my therapist respected my decision not to take anti-depressants (so it is possible to find a therapist like this - I live in Cali though)

So my therapist worked on two things with me: first she taught me a few techniques for dealing with the anxiety attacks, like breathing and centering stuff, and she made a sort of list of things that would help, and second we then worked on my issues.

She said that one of the most important things, if you aren't going to take anti-depressants, is to get daily exercise, not like running 10 miles a day, but just getting outside, and biking or running or getting your heartrate up somehow, for like 30 mins or and hour or something. But it needs to be almost every day. Another thing is yoga. I swear the yoga is sometimes better than the therapy!! So I make myself go to yoga every week at least once, even if I don't feel like it.

She also talked about nutrition, which is supposedly easy for me, I'm vegetarian, we eat organic as much as possible, whole grains etc etc. but you know, when I am depressed and not liking myself I will start to eat like crap. Kind of subconsciously on purpose to punish myself or something. So just being mindful that wanting to eat crap probably means that I am slipping toward depression.

Oh and no coffee or other caffeine! Really bad for the anxiety. And lots and lots of water.

And go out on your own, I know it's hard, but it is really ok. My ds never had a bottle either, it gets easier when they can drink water or juice from a cup, you can go out for like 3-4 hours once in a while, especially once she is walking and talking more you will feel better about it. It's not that you don't want to be with your child or that you don't love your child, it's that you neeeeed to have your own space too and your child needs a not depressed mama. I'm not trying to be harsh here, this is what I wish someone had told me.

/end of my old post.

So I hope that helps. It can be done!

[VikingKvinna]

Thanks, water.

Your plan sounds just about like the one I'm embarking on. I got out yesterday and took a brisk walk with DS, and I want to do that at least every other day; I'll do yoga on the alternate days. We can always get out in the backyard for a little gardening/playing in the sunshine, too.

Caffeine...hmmm...well, I'm workin' on it. With your encouragement I'll try a little harder. I know the food/depression connection well; I eat pretty well but tend towards bingeing on crap when I need comfort. Hard to curtail that, but I also know how great I feel (physically and mentally) when I eat well.

Thanks for copying your post. I appreciate it!

~nick

[ja mama]

Taking a b-vitamin, making myself wake up before the kids and eat something healthy, before they could sidetrack me. Oatmeal was a great start, and then the boys would have breakfast ready. Eating less crap and more fresh fruit and veggies and whole grains. It's what I fed the boys, but I'd feel too bad to make my own plate, then I'd fill up on junk and still be battling blood sugar issues on top of my anxiety and rage.

And as a coping mechanism when I was i the middle of losing it, I'd throw them in the car and take them to the grocery store or somewhere public because I could always be less angry in public. Then we'd go home at nap.

[Dechen]

nak but here is a GREAT list http://www.psycom.net/depression.central.hints.html

[USAmma]

I know I have some degree of PPD and thanks for the reminder about caffeine. I have been drinking too much lately and been feeling that tightness in my stomach building for about 2 days.

Anyway . . . I just wanted to mention about exercise. I gave myself a membership to the YMCA down the street as a new mommy gift. With my oldest I could never imagine leaving her with anyone for an instant, which I realize later added to my ppd. With my baby I could't wait until she was old enough to leave in the childcare at the Y for awhile so I can exercise.

Every morning that we can manage it, and sometimes twice a day if things are starting to get out of hand, I take the kids to the Y, drop them off in childcare for an hour, and exercise on the treadmill or cross training machine. I feel loads better almost immediately, and I can tell a big difference when I skip a day in the exercise. It's not a cure-all but it sure does get me through the day until dh comes home to relieve me.

I also signed up for their FitStart program which is 12 weeks long. They match you up with a coach who gets you started with the exercise routine and they meet with you again every 4 weeks to adjust it as needed. You have to sign a contract to exercise at least 3x a week and sign in and out each time you go. It make me accountable to someone so I don't skip the exercise.

Darshani

[Aura_Kitten]

honestly, the only thing that helped w/ my PPD was joining the net support group i was in, talking about *everything*, going over what happened w/ my son's birth and dealing w/ the emotions from that, dealing w/ my own self-consciousness issues... and most of all, realizing that my behaviour and self-hate were affecting my son. i realized that i couldn't be a good mother if i kept on the path i was on... so i pulled myself out of it. it was a long, hard road (out of you-know-where, as i'm sure you know the quote goes)... but well worth it.

eating *right* and finally getting back out in the world and joining a parent's group helped a bit, but not nearly so much as just dealing w/ the issues that were seriously behind the PPD. the isolation hadn't helped anything but certainly was not one of the root causes, nor was the malnutrition or lack of exercise.

[Pookietooth]

I am using homeopathy, and it has definitely helped, both with my ongoing depression and my anxiety, which was relatively new to me postpartum. With homeopathy, you have to get the right remedy, which really requires a trained specialist (homeopathist). I'm using natrum muriaticum, but that's for me, based on my constitution, determined by my homeopathist, who is a classically trained one. There is a ton of info about them at: http://www.homeopathy-cures.com/ and http://www.classicalhomoeopathy.com/

Best wishes for a recovery without antidepressants (not that there's anything wrong with using them if that's what you need)

[EllasMama]

Taking breaks is the single best thing outside of antidepressants that I did for myself. Having a babysitter come even once a week, and expecting DH to watch DD while I'm out more often has been a very positive thing for me. And BTW, taking breaks does NOT mean running to the store by yourself! That's somewhat of a luxury compared to taking your kid(s) with you, but a true break is where you do something relaxing that you want to do but never have the time for, like a bath, writing in a journal, going for a (decaf) latte, or browsing leisurely around the local bookstore.

Sepia is another homeopathic remedy that works for some people who have depression with rage or anxiety. Bach's Rescue Remedy can be good for panicky times. I did better taking St. John's Wort (essentially an SSRI so you may not want that), lots of B vitamins plus multivitamin, and eating more fat/meat (I had become vegetarian around my daughter's 1st birthday and I think my body thought it was being starved by so abruptly switching, esp. when my breastmilk output was at its highest level). I was staunchly against antidepressants for about a year and wish I could have avoided them, but then I finally had to start taking them. I definitely support your wish to avoid antidepressants and hope it works for you, but at the same time I do encourage you not to be quite as hard-headed about it as I was. I was personally too far down the path for the non-med things to work well (even with St. John's Wort and other herbs), but I refused to see/admit that for a very long time. I know you mentioned there are some reasons why that route is not optimal for you, so definitely try every good alternative you can first. Just don't put yourself through more suffering without the meds than you would suffer with them, if that makes sense. I missed out on a lot of joy with my daughter that I can never get back.

One thing I want to say about the exercise is that when you do feel you're motivated enough to start, you should find something that works for you. I never thought about it till my therapist said something, but I was athletic when I was younger. With my body type, I was always able to sprint and do things where you did intense things for short periods of time (think 100 yard dash and long jump) but never any stamina events (distance running and soccer). She suggested that I might be better off forgetting the idea of needing to walk semi-briskly for an hour but instead do intense workouts for shorter time. I have done yoga and enjoy it, but it never felt exactly "right" for me. On the other hand I think my DH (who refuses to try yoga) is the living embodiment of someone for whom yoga would be ideal. So be sure to find something that suits you or it will not be what your body needs and it will feel like a drag. I tend to walk on the treadmill very briskly for 30 minutes, punctuated by short bouts of running, with a little arm weights and elliptical trainer or stairstepper here and there. When I really exhaust myself with the spurts of running it feels the best, but I know some people do better with longer stretches of a slower pace. (Be sure to ease into any exercise very gradually so you don't end up injuring yourself like I recently did, though!)

Best of luck.