There's not a whole lot you can do about the hormonal shifts that come with the postpartum period. Your body is adjusting itself and working to return to its prepregnancy state, which can mean discomfort and emotional distress for you. While these effects are somewhat inevitable, there are measures you can take to prevent these hormone changes from developing into full-blown postpartum depression.

Rest Up

Not getting enough sleep is a major factor in postpartum depression. Do whatever you have to do to get more rest. Lack of adequate sleep can alter your brain chemistry, and fatigue can make even the most everyday tasks seem insurmountable. Nap when your baby naps, get somebody to come hold the baby for you so you can get some extra sleep, and ask your partner to take over the last hour or so of the evening so you can go to bed early.

Go Easy on Yourself

If you're putting too much pressure on yourself to keep a perfect house or be a perfect mother, a sense of failure will almost always follow — nobody's perfect! Relax your standards when it comes to nonessentials. It's okay if your house gets a little messy while your baby is little. If living in clutter just adds to your feelings of stress and anxiety, consider hiring help — a professional organizer or a housekeeper — to come help you get things in order.

Get Connected

Being socially isolated is a recipe for depression. Moms need other adult company, and sympathetic ears to listen and commiserate. The Internet has made it possible to make connections with other mothers all across the country, which can be helpful, but a computer friendship can only go so far — it's important to go beyond your monitor. Instead of spending all your time socializing on parenting message boards, try using the Internet as a way to hook up with moms in your own community, and meet up in real life. This will give you a good reason to get out of your pajamas and see some sunlight.

See the Light

Seasonal affective disorder, or SAD, is a depressive disorder that usually happens in the late fall and early winter and is connected to a lack of sunlight. It affects between 10 and 20 percent of the American population, most of them women in their twenties, thirties, and forties. Though SAD isn't specifically linked to the postpartum period, women who are already prone to suffering from SAD may find that being inside most of the time with a new baby can bring on symptoms, and SAD on top of postpartum depression can exacerbate the symptoms. If you live in a colder climate, you're more likely to suffer from SAD. Spending some time outside every day during peak sun hours (between noon and 2 p.m. if possible) can help.

Move Your Body

Energy breeds energy. Exercise is linked to a lower incidence of postpartum depression, and no wonder: not only does it produce feel-good endorphins, but it can increase your energy level and endurance, help you look better and feel healthier, and get you out in the fresh air and sun on a regular basis. If you can't imagine where you'll find the energy to exercise, start small. Lace up your shoes, put your baby in a stroller, and go for a stroll around the block. For extra motivation, get a friend to stop by every day and take you out with her. You may find that expending a little energy actually gives you back even more.

Give Nutrition a Boost

If your diet is lacking, you may be robbing your body and brain of the foods you need to keep your energy levels up and regulate your moods. For instance, diets deficient in DHA (docosahexaenoic acid), found in healthy fats like fish oil and soy and canola oils, and B vitamins, found in dark green leafy vegetables, eggs, meat, and dairy products, have been linked to a higher incidence of depression. To protect yourself against diet-induced depression, keep taking your prenatal vitamin while you're breastfeeding, and be sure to eat a healthy, balanced diet containing whole, unprocessed grains; fruits and veggies; and healthy fats.

Help Others

If you're bored and feeling blah, it may help to get out into your community and take on a volunteer project or other activity that interests you and sparks your passion. Helping others is a great way to take your mind off your own troubles and has the built-in benefit of connecting you with other people, which can help prevent depression.

Give Yourself Direction

Even if you shun schedules, a flexible routine can help keep you moving through your day and help you avoid that aimless feeling that can be, well, depressing. Babies usually thrive on flexible routines, and eventually your baby's sleeping and eating schedule may even out if you provide a predictable pattern to the day. If you know roughly what to expect from your day, you may find you have an easier time getting things done and feeling a sense of accomplishment and order.

Banish Guilt

Guilt is a downward spiral: you feel guilty because you aren't a “good-enough” mother, wife, homemaker, friend, employee … well, you get the picture. And then, you spend so much time feeling guilty that you withdraw from life, and feel even worse about yourself. Remind yourself that nobody is perfect. Don't spend time with people who make you feel bad about yourself or your parenting style or skills. Find friends who give you a boost.

Shun Stress

Avoid stressful events like moving or taking a new, more taxing job during the postpartum period if you can. Major life changes can add stress, which can lead to depression or anxiety. If watching the news makes you anxious, turn it off — permanently. If interactions with specific people always leave you stressed out to the point that you can't stop thinking about it, keep your distance for a while.

Try to Look at the Bright Side

Dwelling on the dark side is no way to improve your mood. It's normal to feel sadness and anxiety sometimes, but try to balance it with laughter and a sense of perspective. If you naturally lean toward the gloomy or pessimistic side, you might have to give yourself a nudge. Try making a list of things you are grateful for: a warm bed, your partner, your baby, friends and family, your daily cup of coffee. Also, make a concerted effort to find something to laugh at each day, whether it's a sitcom you love or the comments of a hilarious friend. It may feel forced at first to try to work happy moments into your life, but they really can add up to a better outlook overall.