How Do I Know If I Have Postpartum Anxiety?
Bringing a new baby into the world should be one of life’s most joyous experiences, but it can also be deeply emotionally challenging. While most people have heard of postpartum depression (PPD), fewer are aware of postpartum anxiety (PPA). This condition is just as real, just as distressing, and just as deserving of attention and care. Here are the common symptoms and what you can do if you suspect you have postpartum anxiety.
What Is Postpartum Anxiety?
Many new parents feel some degree of worry—after all, taking care of a newborn is a huge responsibility, especially for first-time parents. However, when that anxiety becomes overwhelming, doesn’t go away, and interferes with daily functioning, it might point to postpartum anxiety (PPA). Signs and symptoms of PPA include:
Excessively worrying about your baby’s health and safety, even when there’s no immediate cause for concern
Racing thoughts, often focusing on worst-case scenarios or “what if” questions
Irritability, restlessness, and feeling constantly on edge
Physical symptoms like dizziness, nausea, headaches, rapid heartbeat, or shortness of breath
Difficulty falling asleep, even when you’re tired or your baby is asleep
Avoidance behaviors, like staying home or not letting others care for your baby
Intrusive, unwanted thoughts, which may be distressing (for example, harm coming to you or your baby)
What Causes Postpartum Anxiety?
The exact cause of PPA isn’t fully understood, but these are common factors:
Personal or Family History: If you or your family have a history of anxiety or other mental health conditions, you may be at higher risk.
Hormonal Changes: The rapid shift in hormones after childbirth can affect brain chemistry and mood regulation.
Sleep Deprivation: A lack of quality sleep can worsen anxiety and make it harder to manage stress.
Stress and Lifestyle Factors: The pressures of caring for a newborn, a lack of social support, or other major life changes can all increase anxiety levels.
How Is Postpartum Anxiety Different From Postpartum Depression (PPD)?
Both conditions happen to some people after they give birth, and they sometimes occur at the same time. Because a new parent can have both PPA and PPD, it’s important to recognize the symptoms of both. There are a few key differences:
PPD is primarily associated with low mood, feelings of hopelessness, and a loss of interest in pleasurable activities.
PPA is marked more by excessive worry, nervousness, and physical tension.
While those with PPD may feel disconnected from their baby, those with PPA often feel hyper-focused on protecting them.
Tips for Managing Postpartum Anxiety
Practice Deep Breathing and Relaxation Techniques
Simple exercises like deep breathing, meditation, or gentle yoga can help calm your nervous system.
Prioritize Sleep When You Can
Sleep deprivation makes anxiety (and overall mental health) worse. If possible, nap when your baby naps and let others help when they offer so you can rest.
Don’t Give Power to Intrusive Thoughts
Although your intrusive thoughts might be scary, shameful, or even debilitating, they’re just thoughts. Remind yourself that you’re not going to act on them. Just let them pass.
Reach Out for Support
Connecting with other new parents, joining a support group, or talking to a close friend will make you feel less isolated. If you’re struggling with your mental health, be sure to keep your partner in the loop so they can support you.
Be Kind to Yourself
Adjusting to parenthood is a huge transition. Give yourself grace and know that you’re doing your best.
When to Seek Help
If your anxiety is interfering with your ability to function, making it difficult to care for yourself or your baby, or causing distressing thoughts, it’s important to seek help. Postpartum anxiety is treatable, and you don’t have to go through it alone. Schedule your appointment today to get started on your healing journey, so you can enjoy this special milestone.
