Bringing a new baby into the world can be both an exciting and overwhelming experience. It’s natural to feel some anxiety, but for some parents, these worries can become harder to handle. If you feel like you’re constantly anxious after your baby arrives, it might be postnatal anxiety, and it’s important to recognize the signs early on.
What is Postpartum Anxiety?
Anxiety goes beyond just feeling stressed or worried about a specific situation. It’s when these anxious feelings won’t go away, feel out of control, and sometimes don’t even have a clear reason behind them.
Postpartum anxiety is the anxiety that can happen within the first year after the birth of your baby. It’s very common, affecting about 1 in 10 new parents.
Some people may experience different types of anxiety, including:
- Generalised Anxiety: Feeling worried or anxious most days, for no specific reason.
- Panic Disorder: Sudden and overwhelming anxiety attacks, which may cause physical symptoms like breathlessness or dizziness.
- Agoraphobia: An intense fear of being in open or crowded places.
- Obsessive-Compulsive Disorder (OCD): Feeling the need to do things or follow routines in a very specific way.
- Post-Traumatic Stress Disorder (PTSD): Anxiety connected to past trauma, sometimes with nightmares or flashbacks.
- Social Phobia: Intense fear of being judged or embarrassed in social situations
If you’ve had anxiety before your baby was born, you may be more likely to experience postnatal anxiety.
Signs You Might Have Postpartum Anxiety
Here are some signs to look out for if you’re a new parent and feel overwhelmed:
- Constantly feeling scared or worried, even about small things.
- Feeling restless or on edge.
- Worrying that you're not doing things right as a parent.
- Worrying something bad will happen to your baby.
- Struggling to sleep, even when your baby is resting.
- Having disturbing thoughts or visions about something terrible happening to your baby.
Postpartum Anxiety vs. Postpartum Depression
Sometimes, anxiety and depression can happen together. Postnatal depression usually involves feeling sad or hopeless for more than two weeks, losing interest in things you once enjoyed, or struggling with things like concentration, eating, or sleeping.
Both anxiety and depression are common after childbirth. The lack of sleep and feeling overwhelmed can make it tough to cope. If you recognize these signs in yourself, it’s important to seek help so you can enjoy your new baby again.
How is Postpartum Anxiety Diagnosed?
If you notice these symptoms in yourself, talk to your doctor, partner, or anyone close to you. A professional may ask about how you’ve been feeling, give you a questionnaire, and might even talk to your partner. Be honest about how you're feeling so they can help you get the right support. There’s no shame in experiencing this – it’s more common than you think.
Treatment Options for Postpartum Anxiety
If your anxiety is mild, just getting more support from your doctor can help. But if the anxiety is more severe, you might need therapy or sometimes medication. Your doctor will help you understand what’s best for you and whether medications are safe if you're breastfeeding.
If you feel anxious, don’t hesitate to ask for help from your family. A warm cup of chai, some time spent chatting with a close friend, or even a small prayer can sometimes bring comfort and peace to your heart.
Professional treatment can help you feel better so that you can enjoy your time with your new baby. Take it one step at a time – with the right support, you’ll feel stronger and more confident as a parent.
Practical Tips to Help You Manage Postpartum Anxiety
Ask for Help: Don’t hesitate to lean on family or close friends for support. They can help with household chores, babysitting, or just providing a listening ear. Sometimes a little break is all you need.
Take Deep Breaths: Whenever you feel overwhelmed, take slow, deep breaths. Inhale for 4 counts, hold for 4, and exhale for 4. It calms your mind and body.
Create a Routine: Try to establish a simple daily routine. This gives a sense of control and helps reduce anxiety. Include time for rest and relaxation, even if it’s just for 10 minutes. It helps you feel more in control.
Get Moving: A gentle walk or light exercise can help release stress and improve your mood. A short walk with your baby in a stroller can be refreshing. Go for a walk in the sun. Fresh air is always good for the mind.
Rest When You Can: Take naps when your baby is sleeping. Lack of sleep can make anxiety worse, so use those quiet moments to recharge. A tired mind makes things worse.
Talk About Your Feelings: Share your thoughts with someone you trust. Talking about your worries can make them feel more manageable.
Limit Overstimulation: Avoid too much news, social media, or crowded places, which can add to your anxiety. Create a calm, quiet environment at home.
Focus on Small Wins: Instead of focusing on everything you need to do, celebrate the small things like getting through the day, managing a task, or simply feeding your baby.
Practice Mindfulness: Practice mindfulness by focusing on the present moment. This can help you reduce the constant worrying about the future.
Use Relaxation Techniques: Try listening to calming music, doing yoga, or practicing gentle meditation to help ease your mind.
Eat Well and Hydrate: Take care of your body by eating healthy foods and drinking enough water. A healthy body supports a healthy mind.
Stay Connected with Your Partner:
Share your feelings with your partner. Sometimes, just talking and knowing they understand can help you feel less alone.
Small changes can make a big difference. Taking care of yourself helps you be the best parent for your baby. You’re not alone in this!
