The journey of conceiving through childbirth is going to be filled with many emotions. You’ve created this new life and are about to embark on your next chapter.
While many people anticipate an overwhelming amount of joy at this stage, your body and brain have gone through tremendous changes. Life as you knew it is about to look completely different. Postpartum anxiety touches approximately 10-15% of new parents, interfering with the bonding and recovery process.
Understanding what’s going on in your body and having some effective strategies in your back pocket can help you find the relief and connection you want.
Understanding Your Nervous System
Pregnancy is a time of major changes in your body, leading to hormone fluctuations and a shift in your brain chemistry. Cortisol levels rise during the actual pregnancy and postpartum period. Combine that with sleep deprivation and a newfound responsibility of caring for a tiny human, and you have the perfect mix for postpartum anxiety.
Your nervous system may become stuck in a state of hypervigilance, constantly looking over your shoulder for possible threats to your baby and this new life you’ve started. While your brain is simply trying to protect your baby, your internal stress response becomes overactive and dysregulated.
Regulating Your Nervous System
Deep breathing exercises will often provide immediate relief when feeling anxious. For this particular type of anxiety, practice the 4-7-8 pattern. You’ll inhale for four counts, hold for seven counts, and exhale for eight counts. The extended exhale helps signal to your nervous system that you’re safe and can shift from this prolonged fight-or-flight state to a calmer one.
Physical movement will also help your body process the stress hormones and release muscle tension. Focus on gentle activities that support your healing, both physically and mentally. Try doing postpartum stretching or light walking with your baby in their carrier. Bonus points if you can get outside for any activity to take in fresh air and get some vitamin D.
Building Connection
You may have heard the phrase “It takes a village.” When it comes to parenting, it truly takes that village. You’ve got a new baby and new responsibilities. Now more than ever, you need your support system.
Isolation will only intensify your postpartum anxiety. Just knowing you’ve got people in your corner supporting you can help stabilize your own stress response. Reach out to your loved ones or explore a local support group specifically geared towards postpartum parents.
If any of the intrusive thoughts you’re having about your baby being harmed start to feel too overwhelming, gently remind yourself that it’s the postpartum talking and not any hidden desire or prediction. On the flip side, if you start having thoughts about harming your baby or yourself, you need to contact a health professional immediately.
Professional Treatment Approaches
Professional support offers you specialized tools for reaching recovery and moving forward. Cognitive behavioral therapy (CBT) can take a look at your anxious thought patterns and help you reframe them into something more positive, along with teaching practical coping strategies.
EMDR is also something that we use with postpartum anxiety to process any trauma that occurred during childbirth and is contributing to ongoing anxiety.
Dialectical behavior therapy helps to develop the skills needed to tolerate distressing situations and regulate your emotions to improve your quality of life.
Postpartum anxiety typically responds well to treatment, no matter which route you go. It’s important to find the method that is best suited for you.
Getting the Help You Need
Postpartum anxiety does not need to be the main storyline for your new chapter of parenthood. Nor does it suggest anything negative about your care and love for your child.
If you’re experiencing anxiety beyond the first few weeks or your symptoms are significantly impacting daily life, working with a therapist can give you the guidance you need to heal.