Postpartum anxiety is more common than you might think. It can leave you feeling overwhelmed, worried, and even a little scared. The thing is – a lot of mamas don’t even realize when it’s happening. That was the case for me!
Don’t worry though, from someone that has been in your exact shoes, I’m here to tell you that you’re strong, you’re capable, and there’s light at the end of the tunnel.
Today we’re going to take a deep dive into postpartum anxiety plus offer 5 tips you can use to help you navigate this challenging time. Let’s jump right in!
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What is Postpartum Anxiety?
Postpartum anxiety occurs when those new-mama worries turn into a constant knot in your stomach. It’s that feeling of your heart racing, your thoughts swirling, and a persistent sense of dread, even when things seem okay.
Imagine constantly checking on your sleeping baby, worrying about every little sniffle, or feeling overwhelmed by everyday tasks.
You might have trouble sleeping, even when your little one is peacefully snoozing, or find yourself snapping at your partner for no real reason.
It’s those intrusive thoughts and “what ifs” that just won’t quiet down, making it hard to relax and enjoy this precious time.
If this sounds familiar, you’re not alone and there’s no need to feel ashamed. Postpartum anxiety is a common experience, and with the right support, you can find your way back to feeling calm and confident again.
1. Talk It Out
Remember, mama, you’re never alone in this. It’s so important to share how you’re feeling, even if it feels scary or uncomfortable. Talking openly about your worries, fears, and even those racing thoughts can be like letting a little bit of air out of a balloon that’s about to burst.
Who can you talk to?
- Your partner: If there is a partner in the picture, be sure you are openly communicating with them. Your partner in this with you, share your heart with them. They want to support you and understand what you’re going through
- A trusted friend or family member: Sometimes, talking to someone who’s been there before, or simply someone who loves you unconditionally, can be incredibly healing. This person might look different to everyone but opening up to someone who genuinely loves and cares about you will allow them to provide you support
- A therapist or counselor: If you feel like you need a little extra support, don’t hesitate to reach out to a professional. They’re trained to help you navigate postpartum anxiety and develop coping mechanisms that work for you. They create a safe space where you can express your feelings without judgment
Benefits of talking it out
- Reduces isolation: Many mamas experience postpartum anxiety, you are not alone. Talking with someone can help you feel less isolated
- Eases emotional burden: Sharing your feelings can help lighten your mental and emotional load and prevent them from bottling up
- Provides perspective: Sometimes, talking things through can help you gain a new perspective and find solutions
- Opens the door to support: When you open up, others can offer help, understanding, and practical solutions
Talking about your anxiety is a sign of strength, not weakness. It takes courage to reach out, but it’s an important step towards healing and feeling like yourself again.
2. Prioritize Self-Care (Even for 5 Minutes!)
I know, I know, self-care might feel like a distant dream when you’re navigating the whirlwind of newborn life.
Sleepless nights, endless diaper changes, and the constant demands of motherhood can leave you feeling like you’re running on empty.
But trust me, taking even a few precious minutes each day to recharge can work wonders for your mental and emotional well-being.
Think of it like putting on your own oxygen mask first before helping others. You can’t pour from an empty cup, right?
Little moments, big impact ideas
- Soothing shower or bath: Let the warm water wash away your worries and tension, even if it’s just a quick rinse or soak. A bath or shower can force you to slow down for a few minutes and offer some relaxation in a big way
- Going for a walk: Fresh air and gentle movement can do wonders for your mood. Strap your little one in the stroller and enjoy a leisurely walk around the block. More on getting the endorphins flowing below!
- Tea and tranquility: Curl up with a warm cup of tea and a good book or magazine. Even a few pages can transport you to another world and offer a few moments of peace and distraction
- Gentle stretches: Release some of that built-up tension with some simple stretches or yoga poses. Your body will thank you and it might even help you sleep better
Remember these important things
- It’s not selfish, it’s necessary: Taking care of yourself isn’t a luxury, it’s essential for your well-being and your ability to care for your little one and your family
- Start small: Even 5 minutes of dedicated “me time” can make a big difference. Gradually tack on a few minutes as you are able so you can work yourself up to a comfortable and deserving amount of time. If 15 or 20 minutes a day sounds like too much to commit to then keep is short and simple, you should still see the benefit
- Ask for help: Don’t be afraid to ask your partner, family, or friends for a little extra support so you can carve out some time for yourself. A happy and healthy mama can better care for her little one and those around her
3. Get Those Endorphins Flowing
We all know exercise is fantastic for our bodies, but it’s like a warm hug for your mind too, especially when some of those big postpartum feelings start creeping in. It’s not about hitting the gym hard or training for a marathon; it’s about gentle movement that feels good and helps you reconnect with your body.
Think of it this way: exercise is like a natural mood-booster, releasing those feel-good endorphins that can chase away the blues and quiet those anxious thoughts.
Baby steps to a happier you
- Stroll with your little one: Strap your baby into the stroller or on your chest and enjoy a leisurely walk around the neighborhood. The fresh air, sunshine, and gentle movement can do wonders for both of you
- Postpartum yoga or pilates: These gentle exercises can help strengthen your core, improve flexibility, and promote relaxation. Another perk? It might even help you sleep better too!
- Dance party in the living room: Crank up your favorite tunes and dance it out with your baby. It’s a fun way to bond and get your heart rate up and get the endorphins flowing
Remember
- Listen to your body: Start slowly and gradually increase your activity level as you feel comfortable. Don’t push it!
- Check with your doctor: Always get clearance from your healthcare provider before starting any new exercise program after having a baby
- Make it enjoyable: Choose activities that you actually enjoy. Exercise shouldn’t feel like a chore! Think dance parties, walking with a friend, listening to music or a podcast while exercising, or exercising outside, to name a few
Even a little bit of movement can make a big difference, mama. So lace up those sneakers, put on some comfy clothes, and let’s get those endorphins flowing! You’ll be surprised how much better you’ll feel, both physically and mentally.
4. Nourish Your Body and Soul
You have just brought a whole new life into the world. That’s an incredible feat, and your body and mind deserve some serious TLC as they recover. Think of it as refilling your tank so you can continue pouring into and nourishing your little one.
Fuel your body with goodness
- Wholesome foods: Focus on nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins. They’ll give you the energy you need to power through those sleepless nights and endless diaper changes
- Hydration is key: Keep that water bottle handy! Staying hydrated is crucial for milk production, energy levels, and overall well-being
- Rest whenever you can: I know it’s easier said than done with a newborn, but try to sneak in naps when you can. Even short power naps can help recharge your batteries
Nourish your soul too
- Accept help: Don’t be afraid to ask for help and accept help when needed. It could be laundry, meals, or anything else that feels overwhelming. Your friends and family want to support and help you, so let them!
- Connect with other moms: Sharing your experiences with other new moms can be incredibly comforting and reassuring. If you don’t have any personal acquaintances going through postpartum at the same time as you, look into joining a local mom’s facebook group to connect
- Do something you love: Carve out a little time each day for something that brings you joy, whether it’s reading, listening to music, or simply cuddling with your baby
Some days you will feel like you are thriving and others, well, they will be mere survival. By nourishing your body and soul, you’ll have the energy and resilience to embrace the joys and challenges of motherhood with a full heart.
5. Find Your Tribe
How much do you remember from those first few weeks and months after bringing your little one home? Probably a bit of a blur, right? I bet you remember who showed up for you in those first days, weeks, and months though.
The people that showed up for you, both directly and indirectly, are all part of your tribe. You might find that mamahood helps expand your tribe too. Making new mamas friends, people who are your similar shoes, walking this beautiful but challenging journey with you, can make a world of difference.
Where to find your mama tribe
We’ve established that your tribe is more than just those people, family, friends, coworkers, neighbors, etc, that showed up for you after you brought your little one home. In addition to your tribe tribe, there are plenty of ways out there to find your mama tribe.
- Local postpartum support groups: Check with your hospital, local community centers, or even your pediatrician for information about postpartum support groups in your area. These gatherings offer a safe space to share your experiences, ask questions, and connect with other moms who are going through the same things you are
- Online communities and forums: There are countless online communities and forums dedicated to supporting new moms. You can find groups specific to your interests, location, or even your baby’s age. It’s a wonderful way to connect with mamas from all walks of life and build a virtual support network
Why connecting with other mamas matters
- Shared experiences: You’ll quickly realize you’re not alone in your struggles and joys. Hearing other moms’ stories can be incredibly validating and reassuring
- Practical tips and advice: You can swap breastfeeding tips, sleep strategies, and all sorts of parenting hacks with other moms who’ve been there
- Emotional support: Sometimes, just knowing that other moms understand what you’re going through can be a huge comfort
- Friendship and connection: You might even make some lifelong friends along the way!
So, mama, reach out, connect, and find your tribe. It’s a beautiful way to navigate motherhood together, share laughter and tears, and remind each other that you’re all doing an amazing job!
Is Postpartum Anxiety Treatable?
Absolutely! Postpartum anxiety is treatable, and there’s no need to suffer in silence. With the right support and treatment, you can find relief and reclaim the joy of motherhood.
There are several effective options available, including:
- Therapy: Talking to a therapist or counselor who specializes in postpartum mental health can be incredibly helpful. They can provide a safe space for you to express your feelings and develop coping mechanisms to manage anxiety
- Medication: In some cases, medication may be recommended to help manage symptoms of postpartum anxiety. Eventually, I needed medication to manage my PPA. Talk to your doctor about the best options for you
- Support groups: Connecting with other moms experiencing similar challenges can offer a sense of community and understanding
- Self-care: Prioritizing rest, healthy eating, and gentle exercise can also contribute to your recovery
Seeking help is a sign of strength, mama. You deserve to feel happy and healthy, and there’s no shame in reaching out for support.
Remember, You’re Not Alone
Postpartum anxiety is more common than you might think. Experiencing postpartum anxiety doesn’t make you a bad mom or mean there’s anything wrong with you.
In fact, you should be so proud of yourself for reaching out for support, prioritizing self-care, and being kind to yourself. You’re strong, you’re capable, and you will get through this. And remember, you don’t have to do it alone.
*If you’re feeling overwhelmed or like you can’t cope, please seek professional help immediately. There’s no shame in reaching out for support, and it’s the best thing you can do for yourself and your baby.
