Signs you have postpartum anxiety and ways to help.
Postpartum anxiety is on a spectrum. It is normal and natural and, a lot of the time, healthy to have anxiety. It pushes us to make decisions, take action, and keep ourselves and the baby safe. However, because anxiety is a spectrum, there is a tipping point for when this anxiety turns into something that is not so helpful. Let’s explore some signs and symptoms that might help you determine that tipping point.
Understanding the symptoms
Normal postpartum anxiety is a common experience for many new parents as we navigate the challenges and adjustments that come with caring for a newborn. It's natural to feel a range of worry, uncertainty, and occasional moments of stress.
For some new parents, these worries are about the baby's health and well-being, adjusting to the demands of parenthood, or feeling overwhelmed by new responsibilities. It's not uncommon for new parents to experience heightened anxiety in the early postpartum period as we adjust to changes in our routine, sleep deprivation, and hormonal fluctuations.
Normal postpartum anxiety may look like fleeting worries or fleeting concerns that come and go throughout the day. While these feelings can be unsettling, they typically subside over time as we adjust to our new role and develop confidence in caring for a baby.
When anxiety becomes a clinical concern
In some cases, postpartum anxiety can escalate into a more serious condition known as postpartum anxiety disorder. This clinical diagnosis involves persistent and intrusive thoughts, severe physical symptoms, and significant impairment in daily functioning. Postpartum anxiety disorder can have a profound impact on a parent's ability to care for themselves and their baby, and it often requires professional intervention to manage effectively.
Recognizing the signs of Postpartum Anxiety Disorder
Persistent, intrusive thoughts about potential dangers or harm to the baby.
Physical symptoms such as racing heart, trembling, or shortness of breath.
Difficulty concentrating or making decisions due to overwhelming anxiety.
Sleep disturbances, including difficulty falling asleep or staying asleep, even when the baby is sleeping peacefully.
Avoidance of certain activities or situations out of fear or anxiety.
Ways to get help for postpartum anxiety
One of the hardest steps in managing postpartum anxiety is reaching out for support. This can be really crucial even if you do not feel like your anxiety crosses the tipping point into postpartum anxiety disorder. We were never meant to raise children on our own in isolation! Let’s look at practical ways to find support at all different levels.
Seeking support from loved ones
Seeking support from trusted friends, family members, or your partner is one way of getting the support you need. When I say trusted support, that means people you know you can turn to, and it will actually be helpful. Turning towards friends and family who will not do that for you may actually increase your anxiety. If the people in your life currently cannot do this for you, you may need to make new connections to get the support you need.
If the people in your life are actually helpful, talking openly about your feelings and concerns can provide much needed relief and validation. Having a supportive network of loved ones can also help with practical support, like watching your baby or going out for a walk. They can also give you that emotional reassurance you need during really challenging moments.
Joining a postpartum support group
Postpartum support groups can be incredibly helpful for new parents struggling with anxiety. These groups provide a safe and non-judgmental space to share experiences, express emotions, and receive support and encouragement from other parents who are facing similar challenges and worries. In-person groups are great for making connections with local parents, but there are also virtual groups that are more attainable to attend with the unpredictable schedule of a little one. Connecting with others in your same life phase can help combat feelings of isolation and loneliness and remind you that you're not alone on this journey.
Therapy: A path to healing
Seeing a therapist trained in postpartum mood and anxiety disorders (PMADS) can provide some much needed 1:1 support. Therapy for postpartum anxiety helps with a sense of normalization, validation, and practical coping strategies to help you manage your anxiety more effectively. They are a non-biased professional; you do not have to worry about taking up too much space or “burning them out with your worries.”
Cognitive-behavioral therapy (CBT), mindfulness-based therapy, Dialectical Behavioral Therapy (DBT), and Gottman Method for Couples are just a few of the evidence-based approaches that may be helpful in treating postpartum anxiety. By exploring the root causes of your anxiety and learning healthy coping mechanisms, therapy can empower you to regain control of your thoughts and emotions and find greater peace of mind as a new parent.
Resources for postpartum anxiety
There are plenty of organizations, online platforms, and mental health resources dedicated to supporting new parents struggling with postpartum anxiety.
Postpartum Support International (PSI)
Postpartum Support International (PSI) is an online resource for new parents in the pregnancy and postpartum phase of life. They offer a wide range of online peer support groups for anything from pregnancy loss to dads groups to specific struggles like postpartum anxiety.
PSI also has a helpline for all of those new parent questions that you might have in the middle of the night, when you are home alone and don’t know who to ask or if you feel like you are going to harm yourself or your baby. They also provide a lot of reading material if you want to know more about postpartum mood and anxiety disorders.
Local Birth Network
Birth networks are nonprofit groups that offer resources and referrals for postpartum support services in your area. Midwives, doulas, childbirth educators, parenting coaches, lactation and sleep consultants, therapists, and more are often connected with local support networks and can provide recommendations for other support services in your area as well. If you do not have a local birth network, contact the closest birth network to see if they have online support!
Therapist Directories (PSI, Psychology Today)
PSI and Psychology Today have a long list of therapists, which allows you to search for the right therapist specializing in postpartum mental health. Everyone on the PSI directory has additional training in postpartum mood and anxiety disorders.
On psychology today, you can filter for area of expertise and find someone who is trained in postpartum anxiety. For both of these directories, you can search by location, insurance coverage, and treatment modalities to find a therapist who meets your specific needs and preferences.
Social Media (Facebook, Instagram, Peanut App)
Social media platforms like Facebook and Instagram may have groups or accounts for postpartum support and mental health. Joining these communities can connect you with other parents who are experiencing similar challenges and provide a virtual space for sharing experiences, asking questions, and offering support.
If you are following a group or person, make sure they are showing you the realities of parenting, not just the good bits. We all know the dangers of people only showing their “Instagram-worthy” lives. The Peanut app is designed to connect with other moms. You can make 1:1 connections with local moms, or you can join online support groups with specific topics.
Mental Health Mom Blogs/Weekly Newsletters
Exploring mental health-focused new parent blogs and weekly newsletters can provide valuable insights, tips, and encouragement for managing postpartum anxiety. Resources like these often feature personal stories, expert advice, and practical strategies for coping with anxiety and finding balance as a new parent.
Consider subscribing to newsletters or following blogs that cover topics like anxiety, sleep, and couples' relationships to stay informed and connected with other mothers who are navigating similar experiences. If you want access to my blog and newsletter, just go to my website!
Navigating postpartum anxiety can be really challenging, but you don't have to face it alone. By recognizing the signs of postpartum anxiety, seeking support from loved ones, and accessing professional resources, you can take steps towards healing and relief. Remember, reaching out for help is a sign of strength, not weakness. With the right support, postpartum anxiety and mood disorders can go away! You deserve to enjoy this precious time with your baby and prioritize your mental and emotional well-being as a new parent.
Related articles:
Supporting a mom who just had a baby.
Why you don’t need to stress about sleep in the 4th trimester.
How to survive sleep deprivation and thrive with your partner.