postpartum anxiety: what you need to know

Postpartum anxiety is common, with estimates suggesting that at least 1 in 5 women will experience it. If you are planning or preparing to become a parent, here’s what you need to know to help you take care of yourself and understand when to seek help.

Is Postpartum Anxiety Different from Regular Anxiety?

In short, not really. Postpartum anxiety shares symptoms with other types of anxiety disorders, including:

• Physical experiences like difficulty breathing, heart palpitations, tension, restlessness, or panic attacks

• Loss of appetite

• Trouble sleeping

• Difficulty concentrating

• Feeling on edge or unable to calm down

• Frequent worry

• Dwelling on worst-case scenarios

• Intrusive thoughts about something bad happening

• Irritability

• Avoidance

The unique piece about postpartum anxiety is that it develops within the 12-month period after giving birth or becoming a parent. Because it is not an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM), if a person seeks diagnosis and treatment due to anxiety that develops in the postpartum period, they will be diagnosed with the anxiety disorder their symptoms most closely map onto. Diagnosing clinicians have the option to specify a postpartum onset.

Another interesting thing to note is that, in postpartum anxiety, symptoms often show up in relation to concerns about the health and wellbeing of the baby. This could look like:

• A parent experiencing serious sleep disruption because they feel they have to watch their baby all night to make sure they don’t stop breathing.

• A parent avoiding leaving the house because they worry about their baby getting sick.

• A parent having intrusive thoughts about falling down the stairs while holding their baby.

• A parent refusing to leave their baby with other capable caregivers because they fear something bad happening.

Who Can Get Postpartum Anxiety?

Anyone who has recently become a parent can experience postpartum anxiety. This includes birthing parents, non-birthing parents, and adoptive parents. There is no single cause for postpartum anxiety, but there are thought to be a number of contributing factors. These include:

• Hormonal changes (for birthing parents).

• Sleep deprivation resulting from caring for a newborn.

• The sudden taking on of a new role, which involves the tremendous responsibility of keeping a baby safe and making all decisions for them.

• The potential for increased exposure to stressors. For instance, recovering from physical trauma after birth, feeding difficulties, or conflict/strain in partner relationships as you navigate new roles together.

How to Resource Yourself

I want to note first that there is no combination of things you can do to fully insulate yourself from the possibility of experiencing postpartum anxiety. If you do develop postpartum anxiety, it is absolutely not your fault and it is not because you did anything wrong. With that said, there are things you can do to support your mental wellbeing before and after baby arrives. I would recommend:

• Having fair and flexible expectations. Many people enter parenthood with unrealistically high expectations of themselves. When reality doesn’t match these expectations, distress and anxiety can be the result. Acknowledge your preferences but also try to leave space for multiple realities to be okay. For example, you might prefer to exclusively breastfeed but give yourself permission to supplement with formula if doing so supports your and/or your baby’s wellbeing.

• Educating yourself about what is normal for newborns. A lot of triggers for parental anxiety are in fact normal newborn behavior. For instance, the average newborn cries nearly three hours a day, and some babies cry significantly more. Knowing this ahead of time can help minimize fear and worry that something is seriously wrong if your baby is crying a lot.

• Lining up a good support team. Particularly if you have a history of anxiety, it can be helpful to start seeing a therapist before baby arrives so you have care established in the event that you struggle. Also think about finding a pediatrician that you trust and align with so you have a go-to person you can reach out to when you have concerns about your baby’s wellbeing. If you have a partner, collaborate with them ahead of time around how you plan to share the load and emotionally support one another in the postpartum period. Further, think about what kind of help you would appreciate from family and friends and communicate your wishes ahead of time.

• Getting as much sleep as you can. Easier said than done with a newborn. Sleep deprivation, however, is a risk factor for both postpartum anxiety and depression. Aim for at least one uninterrupted four-hour block of sleep per night. Often it is necessary to take shifts caring for the baby with a partner or other trusted person to make this happen.

• Practicing self-care in whatever small ways you can. Eat regularly. Get outside. Move your body. Take deep breaths. Take a hot shower. Talk to other adults. Little things like these can make a big difference, especially during this period of massive transition.

You Are Amazing 

Truly! Becoming a parent is so beautiful and also so hard. If you have struggled or are currently struggling with postpartum anxiety, please believe that you are not alone. Further, know that postpartum anxiety, like all types of anxiety, can resolve with appropriate treatment. Don’t be afraid to reach out to people in your life or to a professional if you’re having a hard time. You deserve the support.

Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.