The time period after giving birth is filled with many emotions: excitement, joy, love, exhaustion, overwhelm. One emotion that many women can experience is depression, also known as postpartum depression. Did you know, however, that there is another common emotion that isn’t talked about as much? Postpartum anxiety—a condition of extreme overwhelm, excessive worry, and isolation after the birth of a child. Postpartum anxiety is just as common as depression, and can be easily recognized if you know where to look.
What Causes Postpartum Anxiety?
Several factors can contribute to the development of postpartum anxiety.
- Hormonal Shifts: After childbirth, the body undergoes significant hormonal changes which affects overall mood.
- Sleep Deprivation: Caring for a newborn creates irregular sleep patterns, which can add stress to daily life.
- Life Changes: Becoming a parent has new responsibilities and roles. Lifestyle changes can be difficult to adjust to.
- Personal History of Anxiety: Sometimes genetics play a factor into the development of postpartum anxiety. If there is a family history, it’s possible you are at higher risk for the diagnosis.
- Health Concerns: If the baby had birth complications, fears about the well-being and health of the baby can be heightened.
Recognizing the Signs of Postpartum Anxiety
It’s important to find the difference between normal, new-parent worries, and postpartum anxiety.
- Excessive Worry: Constantly feeling anxious about the baby’s health, safety, and daily care beyond what is typical.
- Physical Symptoms: Experiencing heart palpitations, shortness of breath, nausea, or muscle tension.
- Irritability or Restlessness: Feeling easily agitated or unable to relax, even when the baby is calm or sleeping.
- Intrusive Thoughts: Having reoccurring, distressing thoughts that you can’t control, often about harm coming to your baby or your ability to be a good parent.
- Avoidance Behaviors: Steering clear of situations or people due to fear about germs, illness, safety, or judgement.
While some of these can be a sign of new-parent worries, the key to notice is the longevity of symptoms. If these persist for longer than a few weeks, it is likely the start of postpartum anxiety.
How to Cope with Postpartum Anxiety
Managing postpartum anxiety involves a combination of things tailored to meet your individual needs.
Build a Support System
- Share your feelings with trusted family and friends to reduce feelings of isolation.
- Join postpartum support groups, or seek advice from other people who went through childbirth, to connect and feel less alone in your experience.
Practice Self-Care
- Prioritize rest whenever possible, even if it means accepting help from others to watch the baby, or leaving some tasks undone.
- Engage in relaxation activities, whether that’s taking a bath or doing some stretches, to calm anxious thoughts.
- Schedule short periods of time for activities that you enjoy, even if it’s just a 10 minute walk or reading a few pages of a book.
Challenge Anxious Thoughts
- When you experience anxious thoughts, write them down and read them to yourself. Examining them this way can help you determine if the fears are real or exaggerated.
- Practice reframing your worries by focusing on facts rather than “what-ifs”. Dwelling on thoughts of “what if this happens” will only make the anxiety worse, especially if there is no evidence to support these thoughts.
Focus on Nutrition and Movement
- Giving birth is an extremely strenuous experience on the body. Take care of it by eating balanced meals to support your energy levels.
- Incorporate gentle exercise to get your body back to normal, and to reduce stress and improve mood.
Seek Professional Help
- Reach out to therapists who specialize in postpartum anxiety. Therapy options can help work through anxiety patterns that are harmful to overall well-being.
- If you experience any thoughts of wanting to hurt yourself or your baby, seek emergency services immediately.
- Postpartum can also make it difficult to form bonds with the baby, or to manage daily responsibilities. If you are experiencing these distressing symptoms, seek guidance from a mental health specialist without delay.