Understand Postpartum Anxiety
Postpartum anxiety is a condition that can affect mothers after giving birth to a child. It can manifest in numerous ways, such as feeling overwhelmed, difficulty focusing, poor sleep, or sudden mood swings. It can be difficult to recognize and manage postpartum anxiety, but it is important to understand the condition as it can cause serious issues if left untreated.
This section will discuss the causes, signs, and treatments of postpartum anxiety:
Learn the signs and symptoms of postpartum anxiety
Postpartum anxiety can show itself in a variety of ways. It is important to be aware of the signs and symptoms so that you can identify when it may be occurring. Some of the potential signs and symptoms of postpartum anxiety include:
- Feelings of worry, fear, or panic more days than not for at least two weeks
- An inability to concentrate or make decisions
- Constant thoughts of worst-case scenarios
- Physical symptoms such as difficulty sleeping, restlessness, fatigue, and headaches
- Anxiety-induced behaviors such as avoiding social situations or fixating on perceived threats
- Feeling overwhelmed with everyday tasks like caring for a newborn
- An intensity and duration of nausea or stomach pains that are disproportionate to any physical disease
- Feeling irritable or on edge all the time
It is important to note that every person experiences postpartum anxiety differently. You do not need to have every symptom listed above in order to indicate that you have postpartum anxiety; nor does having one symptom mean necessarily mean you suffer from this condition. If you are experiencing any symptoms associated with postpartum anxiety, talk with your healthcare provider right away.
Recognize the risk factors associated with postpartum anxiety
Postpartum anxiety is a condition that can arise in some individuals following the birth of a child. This anxiety disorder can be characterized by excessive worrying, fear and apprehension about dealing with the drastic changes brought on by the new responsibility of motherhood or other post-birth circumstances. It can be difficult to recognize the symptoms of postpartum anxiety because they are similar to those experienced during pregnancy or childbirth. Sharing your concerns openly with your healthcare provider is key in order to receive an accurate diagnosis, as well as effective treatment.
It is important to be aware of the risk factors associated with postpartum anxiety in order to better prepare for any emotional stressors you may experience following birth. Pregnant women are at an increased risk for postpartum anxiety if they experience depression or have had a traumatic labor and delivery, have a history of anxiety, have a family history of postpartum mood disorders, are young mothers under 20 years old or have limited social support. Other factors such as insufficient sleep and physical exhaustion can also contribute to heightened levels of worry and fear after giving birth.
Postpartum care should involve more than just physical healing; attending scheduled follow-up visits with your healthcare provider will enable them to monitor your mental health status following childbirth and prescribe treatments accordingly if needed. If you feel like you may fall into one or more of these risk categories, it might help to start asking yourself questions like:
- Am I feeling overwhelmed?
- Do I feel scared or anxious?
- Do I need assistance handling my baby?
so that you can properly identify any symptoms early on and seek out professional assistance if appropriate.
Develop a Support System
When it comes to managing postpartum anxiety, developing a strong support system can be one of the most beneficial steps you can take. Having the right support can help you in a multitude of ways, including providing you with emotional validation, physical assistance, and even just a listening ear when you need it. It’s important to create a support system that works best for you and is tailored to your needs.
Let’s take a look at some of the ways you can go about developing a support system:
Reach out to your family and friends
Strengthening your support system is essential in managing stress, anxiety, and depression. Family and friends are often the first people to come to mind when developing a support system. Connecting with those close to you can provide comfort, reassurance, and understanding when dealing with mental health issues.
When reaching out to family or friends for help or support, it’s important to remember that communication is key in developing relationships that offer mutual understanding. Openly sharing feelings with those closest to you can create a more positive environment contributing towards all-around better mental health.
If talking openly seems difficult in person, there are other ways to reach out and express oneself such as writing letters or emails or using audio/video conference software. Many family and friends feel more comfortable talking virtually but make sure they are comfortable before continuing any conversations without being in the same room together.
You don’t have to face life’s challenges on your own—with the right support system of loved ones behind you, anything seems possible!
Connect with local support groups
It’s important to create a supportive network for yourself, especially when dealing with postpartum anxiety. Seek out local postpartum anxiety support groups in the area. Many online sites allow you to search for various kinds of support groups. You can also look on social media websites like Facebook, Instagram and Twitter for contact information and resources. It’s also a good idea to reach out to your healthcare provider or psychotherapist to ask them if they know of any local support group options as well.
Most postpartum anxiety support groups are led by experienced facilitators such as mental health professionals, therapist, childbirth educators or doulas who specialize in postnatal mental health issues. In these sessions, participants are able to share their experiences, provide advice and offer emotional support to one another while helping with the process of recovery from postpartum anxiety. These sessions often provide helpful tips on how you can prioritize self-care while navigating life with a baby as well as how you can cope with particular issues that arise such as lack of sleep or financial concerns.
Reaching out and connecting with others who have similar experiences has been found to be beneficial in managing symptoms associated with postpartum anxiety since it can help moms feel less alone in their struggles and build resilience through mutual encouragement and understanding from other group members who have gone through similar experiences.
Find an experienced mental health professional
If you are struggling with postpartum anxiety, it is important to find a mental health professional with experience in treating postpartum anxiety. This could be someone you already trust, such as your doctor or midwife, or it could be a referral from a friend or family member. When researching online for therapists who specialize in perinatal care, look for a therapist who is certified in Cognitive Behavioral Therapy (CBT). CBT is an effective treatment approach specifically designed to address symptoms of perinatal anxiety and depression.
When selecting a therapist, it is important to look for someone who is familiar with both the physical and emotional aspects of pregnancy and postpartum anxiety. Make sure that the therapist has experience working with other moms who have gone through similar experiences so that you can feel comfortable discussing your feelings and worries openly. It is also important to ensure that your therapist provides evidence-based treatments so that you can trust they will provide the best care possible.
Finally, make sure that you feel comfortable with the therapist’s style of practice before committing to any treatment plans.
Make Time for Self-Care
The amount of physical and emotional stress that comes with becoming a parent is immense. This can lead to postpartum anxiety and feelings of being overwhelmed. One of the best ways to manage postpartum anxiety is to make sure to carve out time for self-care.
This could include anything from getting enough sleep, to making time for activities that you enjoy. Let’s look at some specific strategies that can be used to make time for self-care:
Take regular breaks
When you’re raising a family and have an infant in tow, it can become easy to forget to take breaks away from your responsibilities. Taking regular breaks is especially important if you are struggling with postpartum anxiety as it gives you time to clear your head, work through troubling emotions and do something special for yourself.
It may sound difficult, but breaks can come in many different forms. Taking five minutes each day to relax your mind and body with deep breathing exercises is one way of taking a break; reading a book or magazine, listening to calming music, going for a walk or doing something creative like coloring or writing in a journal are also great ways to unplug from the stress.
Breaks also don’t necessarily have to be brief – once the baby is asleep, an hour-long break for coffee with a friend might be just what you need!
Finding things that help reduce stress and taking regular breaks will help you stay on top of your mental health and avoid feeling overwhelmed by postpartum anxiety.
Get plenty of sleep
Getting enough sleep is vital to our physical and mental wellbeing. The amount of sleep needed can vary, but most experts agree that seven to nine hours per night is an optimal amount. When you get the right amount of sleep, your body can better regulate hormones that influence stress and mood which leads to improved focus and productivity. Lack of sufficient sleep can lead to irritability, mood swings, poor concentration, and decreased performance levels.
Establishing a regular bed routine with consistent sleeping times can help you reestablish healthy sleeping habits. Aim for a relaxing ritual before going to bed such as taking a warm bath or reading a book, avoiding stressful conversations or screens in the hour before bedtime (unless you use blue light blocking glasses). Creating an ideal sleeping environment is also key – your bedroom should be comfortable and quiet and free from distractions like television or social media notifications.
Incorporate physical activity into your daily routine
Physical activity can have a positive effect on postpartum anxiety, helping to reduce stress hormones, improve mood levels, increase energy and generally make you feel better. Aim to incorporate activity into your daily routine in any way that is meaningful and doable in the short term.
This could be as simple as taking a short walk outdoors, which has been found to improve physical and mental health significantly, or even just stretching. Other more formal exercises such as yoga or pilates can also be beneficial for managing symptoms of postnatal anxiety. It may take some experimentation to find activities that fit your own needs, but making time for yourself to move each day is important for maintaining balance and well-being during this period of transition into motherhood.
Create a Calming Environment
Creating a calming environment for yourself during your postpartum period is one of the best ways to manage your postpartum anxiety. You can start by having a quiet space in your home that is just for you. Make sure the environment is comfortable, inviting, and relaxing. Add elements that bring you joy and help you feel calm, such as scented candles, soft music, or a cozy blanket. This can be a great first step in managing your postpartum anxiety.
Reduce noise and clutter in your home
Noise and clutter in your home can have a negative effect on your physical, mental and emotional wellbeing. It is important to create an environment that is peaceful and calming. Reducing noise as much as possible and organizing clutter can help you to relax and enjoy the environment at home.
In order to reduce noise, it is important to identify the sources of noise in your home, such as appliances, television, music or conversations. Limit these sources of noise when possible by turning off or minimizing the volume of equipment such as televisions and stereos. If conversations are disruptive, designate specific areas for conversation or conversation times. Consider soundproof solutions such as curtains for windows if necessary in order to keep outside noises minimized.
Clutter can create a sense of chaos which can be disruptive to concentration and productivity. Take some time to de-clutter regularly by sorting through items that are no longer needed or used. Place items you will use back into organized spaces in the home or donate items that are no longer wanted or needed. Get into the habit of clearing away clutter at the end of each day so that you start afresh each morning with an organized space which helps set the tone for a productive day ahead. Allocate specific spots for clothes, books, toys, office supplies etc so that everything has its place in your home and disrupts visual calmness as little as possible.
Create a soothing environment with music and aromatherapy
Creating a calming environment can be key to managing postpartum anxiety. Common methods of relaxation from around the world include soothing music, aromatherapy, and more.
Soothing Music: Listening to relaxing music and sounds can help you relax your body and mind. Keep a calm record going in the background as you go about your day-to-day activities. Studies show that listening to relaxing music and nature sounds can reduce vital signs like heart rate and respiration. As an added bonus, it will help distract you from worries or anxious thoughts.
Aromatherapy: Essential oils have been used for centuries as a natural remedy for anxiety relief. With lavender oil being one of the most popular scents due to its calming effect, find an oil diffuser or aromatherapy spray with essential oils including lavender, lemon balm, chamomile or sandalwood that smells pleasant to you and fill your home with it!
Other Relaxing Strategies: Other simple tactics for reducing postpartum stress include:
- Yoga stretches which can help center your mind and body as you focus on each conscious breath.
- Gentle massage which is known to be one of the most effective physical treatments for stress reduction.
- Bath time using warm water – there are an array of spa treatments available specifically designed for those battling postpartum related disorders.
- Drinking teas made with chamomile flowers – this popular natural remedy is known for its calming effects on an individual’s mind.
- Removing distractions from rooms surrounding yourself with items that are merely pleasing to look at either by art or through nature.
- Make time each day just for yourself doing activities such as reading books or puzzle solving – choose something that stimulates both your physical senses and cognitive abilities.
Spend time in nature
One of the most effective ways to contain postpartum anxiety is to spend time in nature. Taking a leisurely walk helps to slow down your heart rate, lower blood pressure, and deliver more oxygen to the brain. It also gives you an opportunity to be in the moment, appreciate your surroundings and just be.
Additionally, it allows you to take regular physical activity breaks that can help relieve stress. Being outdoors also reduces mental and emotional fatigue, can promote positive outlooks and increase productivity.
Make sure you dress for the weather and wear comfortable shoes so that you can focus on enjoying your surroundings instead of worrying about how uncomfortable you are. Find a peaceful place that resonates with a sense of calm – such as nearby beach, sprawling park or wooded walking trails – where you can be still or move around at your own pace without feeling rushed or distracted.
Seek Professional Help
If you are struggling with postpartum anxiety, the best thing you can do is to seek professional help. A mental health professional can work with you to develop coping strategies and provide support. They can also provide specific tools and suggest lifestyle and dietary changes that can help you manage the symptoms of anxiety. Additionally, they may refer you to other treatments such as cognitive-behavioral therapy or medication, if necessary.
Explore talk therapy
Exploring talk therapy can be a great way to help manage postpartum anxiety. Talk therapy (also known as psychotherapy, counseling or psychosocial therapy) is an evidence-based psychological treatment that involves talking with a professional counselor or therapist about challenging or uncomfortable emotions, experiences, and situations. This type of therapy is designed to help individuals gain insight into their thoughts and behaviours, allowing them to better understand and manage their feelings in order to become healthier and live a more balanced life.
Talk therapy can be highly effective for postpartum depression and anxiety management as well as long-term mental health treatment. It provides a safe space for individuals to explore the triggers of their postpartum anxiety such as major life changes, postpartum physical symptoms and lifestyle adjustments. This type of professional assistance allows you the opportunity to voice what is on your mind while building up skills that can help protect against further mental health issues such as developing better problem-solving skills, improved communication techniques, insight into your behaviour and self-esteem boosting coping strategies.
It can be beneficial for someone suffering from postpartum depression or anxiety to find support from an experienced therapeutic professional in order to begin conversations around how they are feeling and find new ways of managing both long term stressors or any momentary discomfort which often results from these types of diagnoses. Professional talk therapists are educated in assisting those with mental health concerns so it is important not to hesitate in seeking out assistance if needed.
Consider medication
Although medication is not the only option for managing postpartum anxiety, some women may find it helpful. Medications are designed to help reduce symptoms of anxiety and can be used in combination with therapy or counseling. Consulting a physician or mental health professional is the first step toward finding an effective approach for managing postpartum anxiety.
A healthcare provider can evaluate a woman’s needs and develop an individualized plan that takes into account her unique situation and lifestyle. Selective serotonin reuptake inhibitors (SSRIs) are often prescribed to treat postpartum depression and anxiety as they have proven to be effective in reducing symptoms while having fewer side-effects than many other medications. However, these should only be taken under a doctor’s supervision.
It is important to keep in mind that medications will not fix postpartum anxiety; however, they can provide symptom reduction that creates space for the development of coping skills and relaxation techniques during talks with a mental health professional. Women should consult their healthcare providers before starting any medication regimen and speak with them about any questions or concerns about potential side effects or risks associated with medications.
Learn relaxation techniques
Learning and practicing relaxation techniques can be a powerful way to manage postpartum anxiety. These techniques can help to reduce your overall stress levels and focus your attention on calming your body and mind. Yoga, stretching, walking, deep breathing, massage and mindfulness-based stress reduction are all effective ways to reduce tension from everyday life.
Additionally, talking to a therapist or joining a group of other new mothers can help you gain the support you need while managing your postpartum anxiety. Professional treatment is available in the form of counseling or cognitive behavior therapy (CBT) which aims to teach replacement thoughts and behaviors that counteract anxious thinking patterns. Medication may also be prescribed by a doctor if deemed necessary.
