Causes of Postpartum Anxiety and How To Feel Better
Postpartum anxiety, while less talked about than postpartum depression, is still a pervasive issue. It’s the feelings of anxiety, worry, and dread that can arise after having a baby. These worries can manifest as preoccupations and become as serious as recurring panic attacks.
Studies show between 1 in 10 and 1 in 5 people who give birth may develop postpartum anxiety at some point. Here are several possible signs, causes, and remedies for postpartum anxiety.
Symptoms of Postpartum Anxiety
The symptoms of postpartum anxiety resemble those of any other anxiety disorder. In new parents, these anxious thoughts and symptoms may focus on the baby and coping with parenthood. These include:
Racing thoughts
Sleep disturbances
Irritability, edginess, or agitation
Increased heart rate
Nausea
Chest pain
Excessive worrying about the baby
Feeling burdened about parenting
Checking things (monitors, doors, cribs) repeatedly
What Causes Postpartum Anxiety?
Hormonal changes
Pregnancy and childbirth trigger big hormonal fluctuations in the body. These sudden drops in estrogen and progesterone levels after delivery can contribute to feelings of anxiety and heightened stress. Mood can also be affected as these hormonal changes disrupt neurotransmitter levels in the brain.
Sleep deprivation
A new baby means sleepless nights. The demands of caring for a newborn, compounded by irregular sleep patterns, can lead to exhaustion and further contribute to feelings of anxiety. Sleep deprivation not only affects mood but also impairs cognitive function, making it even harder to cope with stress.
Adjusting to parenthood
Becoming a new parent is an enormously life-altering experience. Adapting to this new role and all its responsibilities can be overwhelming. The stressors that come with caring for a brand-new baby aren’t just about keeping them safe. You may also feel societal expectations and self-imposed pressure to be a perfect parent.
A history of mental health issues or trauma
Those with a history of anxiety or other mental health issues such as depression, bipolar disorder, or obsessive-compulsive disorder can be more susceptible to postpartum anxiety. New parents who have already suffered from the trauma of miscarriage or stillbirth are also more likely to develop postpartum anxiety.
How To Cope with Postpartum Anxiety
Spend time with the baby
Cuddling with your baby will release feel-good hormones like oxytocin. You’ll also feel more bonded with the baby, which might make you feel more confident in your parental abilities.
Get good sleep
It might seem impossible, but getting enough sleep will help with anxiety. Take turns with your partner for nighttime feedings, create a bedtime routine, and nap whenever possible to lessen the effects of sleep deprivation.
Build a support system
It really does take a village—if you’re paralyzed by postpartum anxiety, it’s time to ask for help. Let your closest friends and family know you’re struggling. Ask for specific assistance. For example, see if a friend can drop off frozen meals or if a grandparent can take over baby duties one evening a week.
Work in self-care
Postpartum self-care isn’t a luxury—it’s a necessity. Taking some time for yourself, whether it’s a short nap, a warm bath, or a quiet moment to read, can help replenish energy and reduce anxiety. Talk with your partner about how to work self-care into your routine.
Getting Help
No one should go through postpartum struggles alone. Coping with the stressors of becoming a new parent takes time, and therapists trained to deal with postpartum issues can help. You might feel more comfortable talking through your anxieties with someone outside the family, where you’ll receive judgment-free advice. You’ll also learn healthy coping skills and how to communicate your needs to your partner and loved ones.
To find out more about how therapy can help new parents adjust, please reach out to us.
