I go thru spells as such but much less than I once did (more so in my 20s and 30s) Consider a few things.. one, you maybe overloaded and stressed and therefore, your cortisol levels are thru the roof.. that alone can cause irritation..
raising 4 kids is a lot of work.. and there is no break...
here is what I do to help myself free from the blues..
One, I take an Omega Oil (in my case Krill) and it def helps my mindset..
Two, cardio.... now I know running around after all those kids is exercise, but for me, I have to do some heart pumping cardio ... by doing as such, it totally makes me feel better.. you know, all those Endorphins are released.. (Is there a gym nearby that offers childcare on the premises while you workout nearby in the next room)
Three: drink your water.... when depressed or with other ailments, when dehydrated, those problems only worsen. think of water as the gasoline for the body and when you don't have enough, you don't run very well IF at all..
Four: Clean up the house (not suggesting yours is a mess) but when things aren't in place and looking nice, I tend to feel it affects my mood in a negative way. My environment affects my mood for sure..
Five: good nutrition... even if you can't do it all the time, at least add more good nutrition to your diet.. could be you eat an apple.. a small green salad.. prep it ahead of time and grab it for lunch and or a snack.. I find having homemade salad dressing already made and cleaned produce makes it easier for me to want to have a healthy snack... When I eat better, WOW.. what a difference..
Six : I listen to motivational speakers and or read their books. For example, Oprah is having a FREE masterclass for six weeks. you can view it on her website or Monday's on T.V. .. it's all free. .she's had a some great and most inspiring teachers.. Iyanla Vanzant, T.D. Jakes, Tony Robbins.. For me, listening to highly motivated people help me motivate..
Seven.. Consider in your 30s, granted you may still be very young.. BUT your hormones can be running wild... I am not talking PMS. I mean your Estrogen/Progesterone ratios could be out of sink and therefore causing you some of the depression. Often, Gynecologist might chalk it up to stress, but could be there is an underlying physical reason for the problems.. consider having your hormone levels checked..
Lastly..I find that when I meditate.. (even for just a few minutes a day) this too helps me... I do some breathing exercising... 4 counts in, hold for 7 and breath out for 8... (got this from Dr. Weil) and it seems to calm me..
you can unslump yourself :) it's hard ... but try baby steps...
I wish you all the best. .