Anxiety & Depression

Anxiety can make everything feel more intense, more complicated, more difficult . . . and just overall harder. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. 18% of Americans — that’s 40 million adults — struggle with anxiety. Many of those also experience depression. Prescription medications can help treat the symptoms of anxiety, but medications come with their own challenges and risks. For that reason, we recommend exploring the possible underlying causes of anxiety, and experimenting with possible non-medical solutions first. We created this article to help you discover possible natural strategies for managing anxiety in any stage of your journey: Pregnancy through Postpartum.y

IMPORTANT: If anxiety or depression are interfering with your ability to function, or if you have any thoughts of self harm or escape, immediately call your midwife. We can help you get medications and support. See the Emergency Resources below as well.

Therapy / Counselling

A skilled therapist can help you discover strategies to understand your underlying causes of anxiety, and help you learn effective strategies to manage anxiety.  People who struggle with anxiety are at greater risk of postpartum depression and anxiety.  For that reason, we highly recommend that you establish a relationship with a therapist during pregnancy, and make a plan to receive support after the birth as well. If you don’t already have a therapist, we can recommend some who have helped our clients. THERAPISTS

Explore Nutritional Causes

Anxiety can be caused by very common nutritional deficiencies. So, a good starting place is to draw labs and/or do a dietary / nutritional assessment to identify deficiencies so you can take supplements or find nutritional support.

Vitamin D: Evidence points to a relationship between anxiety / depression and low Vitamin D. The target range f or Vitamin D is 30 - 50 ng/mL. We recommend supplementing with 2000 iu per day. Your midwife may even encourage higher supplementation depending on your circumstances.

Ferritin: Ferritin is the amount of iron stored in your spleen and marrow. Low ferritin causes a wide range of symptoms including anxiety. Your target for ferritin is 100 or more. We recommend supplementing with Iron Repair Heme Plus.. You can also take chlorophyll and liver. If you were iron deficient in pregnancy, or if you had a lot of bleeding in birth, you will especially want to supplement with iron.

B1: Thiamin. A deficiency in B1 can not only cause anxiety, it can also cause other mental health problems including memory loss, depression, anxiety and insomnia. The brain uses Thiamin to convert blood glucose into energy. We recommend taking 100 mg per day.

B12: A deficiency of B12 puts you at an increased risk of anxiety and depression. National Institute for Health estimates that up to 15% of Americans are deficient in B12. Even people who get folate in their food or take a folic acid supplement can be deficient if they have digestive challenges. Normal B12 levels are between 200-600 pg/ml. We recommend supplementing with 500 mcg of vitamin B12 daily.

Magnesium: Magnesium deficiency is common, especially among people who consume processed foot, refined sugar, salt, alcohol and coffee.

Probiotics: In all cases, the ability to absorb nutrition is a huge part of the picture. So, be sure to take a good probiotic, eat fermented foods, and drink kombucha and kefir.

Supplementing with all of the above can really help. Try to be mindful about adequate hydration, eating healthy, whole foods, and reducing processed foods, alcohol and caffeine.

Herbs & Oils

If you’ve ever had a cup of hot tea to soothe a sore throat or help you get to sleep, you’ve experienced the benefit of herbal medicine. There is a deep body of research on the benefits of many plants. Herbal medicine and essential oil remedies depend\ heavily on research. There are far too many good options for these plant-based medicinal options. We are recommending only a few that we have some experience with — but there are so many to consider. If you found other options that helped you, please fill out the "contact” form below so we can add more options.

Texas Medicinals has been making tinctures for more than 2 decades. They have a few blends that include Ashwaganda, Lavender, and other herbs known to support mood. Please let us know if you find these helpful.

Levium Neutraceuticals have antioxidant and anti-inflammatory components that promote and protect your body’s ability to manage cortisol, increases blood flow to your brain and supports healthy brain activity. Please let us know if you notice relief from anxiety or depression after taking this supplement

Tranquil essential oil. Young Living has a well-researched line of essential oils that are pure and effective. Some oils we love for mood support are Vetiver, Frankincense, and Lavender. Tranquil and Peace & Calming blends that we have found very effective as well. Please text me at 469-643-9433 if you want to order essential oils through me at a discounted rate.

Rescue Remedy Homeopathic may bring relief from stress and feeling overwhelmed and panicked. You can pick this supplement up at Sprouts or Whole Foods. It can be used liberally as needed.

Passion Flower Tincture is particularly helpful for anxiety and irritability. You can take the tincture 10-30 drops up to 3 times per day.

Medicinal Tea: Herbal teas have historically been used medicinally. Some suggestions include Lemon Balm Tea (also called Melissa) for depression, melancholy and anxiety. Chamomile tea may help you relax and get better sleep. Your midwife will recommend some other blends that may be helpful.

Quiet Time / Meditation - Make a priority of spending 15-30 minutes every day doing a meditation. We likeInsightTimer - a free app that has thousands of guided sessions for anxiety, depression, sleep, focus, pregnancy, affirmations and more.

Sleep - Limit exposure to screens / blue light at least 1 hour before bed time, and get at least 8 hours of quality sleep each day.

Exercise - Walk or do some kind of exercise (stretching, yoga, aerobics, weights, etc) at least 30 min per day, 6 days a week.

Journaling: You may find it helpful to process your birth or the circumstances that are particularly distressing to you. Find quotes, scriptures, or affirmation that resonate with you. Write them out, and use them as a journal prompt.

Important Emergency Support

Postpartum Support International. Help for families, access to local providers and counsellors. Postpartum.net. 800.944.4773 (text or call)

National Suicide Prevention Lifeline: 800.273.8255

Crisis Text Hotline: Text HOME to 741741 to instantly text with a trained crisis counsellor.