5 Ways to Cope With Postpartum Anxiety
Postpartum anxiety is like that overly cautious friend who’s always anticipating the worst. It’s a common mental health condition that can affect new moms (and sometimes dads!) in the weeks and months after having a baby. While it’s normal to have some worries as a new parent, postpartum anxiety takes those concerns to the next level. So, how do you know if what you’re feeling is more than just new-parent jitters? Here are some symptoms to watch out for:
Constant worry about your baby’s health and safety
Difficulty sleeping, even when your baby is snoozing peacefully
Racing thoughts that you can’t seem to turn off
Physical symptoms like nausea, dizziness, or rapid heartbeat
Feeling restless or on edge most of the time
What’s Behind the Anxiety?
You might be wondering, “Why me?” The truth is, postpartum anxiety doesn’t discriminate. It can affect anyone, but there are some factors that might increase your chances:
Hormonal changes: Your body’s been through a lot, and those hormonal shifts can mess with your mood.
Sleep deprivation: Let’s face it, new parenthood isn’t exactly known for its restful nights.
Previous mental health issues: If you’ve dealt with anxiety or depression before, you might be more susceptible.
Perfectionism: Trying to be the “perfect” parent can really amp up the pressure.
Lack of support: Feeling isolated or overwhelmed can contribute to anxiety.
Remember, experiencing postpartum anxiety doesn’t mean you’re a bad parent or that you’re failing. It’s a medical condition, just like any other, and it’s not your fault. Understanding what you’re going through is the first step in getting the help you need.
5 Tips to Manage Postpartum Anxiety
Feeling overwhelmed after bringing your little one home? You’re not alone. Postpartum anxiety is more common than you might think, and it’s totally okay to need some extra support. Here are five practical tips to help you navigate this challenging time:
1. Prioritize Self-Care
This is easier said than done when you’ve got a tiny human depending on you 24/7. But you can’t take care of your baby if you don’t take care of yourself. Even small acts of self-care can make a big difference. Try to sneak in a quick shower, enjoy a cup of your favorite tea, or simply step outside for some fresh air. Allow yourself to “get behind” on the laundry and the cleaning. Eat some more frozen meals or look for prepared food options like rotisserie chicken or frozen potstickers that take the pressure off a bit. Don’t worry about eating perfectly. Remember, what is true for babies is true for parents too: fed is best!
2. Connect with Other Parents
There’s something magical about talking to someone who gets it. Join a local mommy group or connect with other new parents online. Sharing your experiences and hearing others’ stories can help you feel less isolated and more understood. When my kids were babies, I found that story times at the local library were a great place to meet other parents and heading to the library is a lovely (and free!) way to get out of the house.
3. Practice Mindfulness and Relaxation Techniques
When anxiety starts to creep in, try some simple relaxation exercises. Deep breathing, progressive muscle relaxation, or even a quick meditation app can work wonders. Don’t worry about being perfect – even a few minutes of mindfulness can help calm your racing thoughts. Sometimes guided meditations are a good entry point if you’re new to meditation. There are also several podcasts out there that may help folks who are having trouble sleeping calm down their brains. One of my favorites is called Calm History - it gives my brain something to focus on so that I can relax and sleep.
4. Establish Daily Rhythms
Having some daily rhythms can provide a sense of structure and control, which can be comforting when everything feels chaotic. I know that this was what grounded me when my kids were babies, and it’s still essential for my sanity. The wonderful book Simplicity Parenting by Kim John Payne has a lovely framework for establishing daily rhythms, and talks about how routine can be soothing to parents and babies and kids. This can be a great place to incorporate that self-care such as a daily walk. That said, babies have their own agenda! Be kind to yourself if things don’t always go according to plan. The goal is to have a general framework, and daily touchpoints - not a minute-by-minute schedule.
5. Don’t Be Afraid to Ask for Help
This might be the most important tip of all. Ask your partner to take the night shift, accept a friend’s offer to bring over a meal, or reach out to a mental health professional if you’re feeling overwhelmed. You’re doing an amazing job, mama, and it’s okay to need support sometimes.
Remember, postpartum anxiety is temporary and treatable. If you’re feeling overwhelmed, don’t hesitate to talk to your healthcare provider. You’ve got this, and you’re not alone in this journey. Reach out about therapy for postpartum anxiety to get support.