Postpartum Anxiety: Recognizing the Signs and Finding Support
- WPA Therapy
- May 25
- 4 min read
Maternal Mental Health Awareness Week this May reminds us of the importance of supporting new mothers not just physically, but emotionally and mentally as well. While the postpartum period is often portrayed as a time of joy and bonding, it can also bring unexpected emotional challenges.
For many new mothers, one of these challenges is postpartum anxiety. Unlike the occasional worries that naturally come with new motherhood, postpartum anxiety can become overwhelming and debilitating, making it hard to enjoy those early days with your baby.
If you’re feeling overwhelmed by constant worry or a sense of unease, you’re not alone, and there’s help available. Postpartum anxiety is a natural response to the life-changing transition into motherhood, and with support, it’s something you can overcome.
What is Postpartum Anxiety?
Postpartum anxiety is a mental health condition that some mothers experience after giving birth. While many people are familiar with postpartum depression, postpartum anxiety is often less commonly discussed and screened for.
Postpartum anxiety is characterized by excessive worry, fear, or nervousness that goes beyond the typical concerns of new motherhood. Mothers experiencing postpartum anxiety symptoms may find their minds racing with “what if” scenarios, often focused on the safety and well-being of their baby. This worry can become all-consuming, making it difficult to relax or enjoy time with their child.
Common postpartum anxiety symptoms include:
Persistent feelings of worry or dread
Physical symptoms like restlessness, rapid heartbeat, or shortness of breath
Trouble concentrating or feeling easily distracted
Difficulty sleeping, even when given time and space to do so
It’s natural to feel some level of worry as you adjust to life with a new baby, but postpartum anxiety is a sense of pervasive worry that becomes debilitating and difficult to control. When these feelings become overwhelming or interfere with your daily life, it’s time to seek support.
What Causes Postpartum Anxiety?
Postpartum anxiety doesn’t have a single cause—it’s often the result of multiple factors that come together during the postpartum period:
Hormonal changes: After giving birth, your body undergoes rapid hormonal shifts. Drops in estrogen and progesterone can impact your mood and heighten feelings of anxiety.
Sleep deprivation: Adjusting to a newborn’s unpredictable sleep schedule can lead to exhaustion, which makes it harder to manage stress and regulate emotions.
Adjusting to new roles: Becoming a mother is a major life transition. The pressure to care for your baby, combined with learning new routines, can feel overwhelming.
Unrealistic expectations: Social media and cultural narratives about motherhood can create unrealistic expectations, leaving many mothers feeling like they aren’t doing enough.
Personal or family history: If you’ve experienced anxiety in the past or have a family history of anxiety disorders, you may be more likely to develop postpartum anxiety.
The biggest takeaway here is that if you experience postpartum anxiety symptoms or postpartum depression, it is not your fault. You didn’t do something wrong and it doesn’t make you a bad mother.
How to Prevent and Manage Postpartum Anxiety
Caring for your mental health during the postpartum period starts with a combination of proactive steps and practical strategies to ease anxiety if it arises. By prioritizing both prevention and management, you can create a foundation for emotional well-being during this life-changing time.
Set realistic expectations
Recognize that the newborn period can be exhausting and overwhelming, and that’s completely normal. It’s okay not to love every moment of parenting—allow yourself to experience both the highs and lows without guilt or self-judgment.
Build a support system
Surround yourself with people who can offer support, whether that’s your partner, family, friends, or even a postpartum doula. Don’t hesitate to ask for help with everyday tasks like cooking, cleaning, or watching the baby while you rest. Having a reliable support network in place can make a big difference when challenges arise.
Prioritize rest and nourishment
Sleep deprivation can amplify anxiety, so do what you can to prioritize sleep. Make sure you’re eating regular meals to support your energy levels. If others offer to bring meals or help with nighttime feedings, let them—it’s okay to lean on others during this time.
Limit comparisons
It’s easy to compare yourself to the curated images of motherhood on social media, but these portrayals rarely reflect reality. Remember, every mother and baby is different, and your journey doesn’t need to look like anyone else’s.
Move your body
Gentle movement, such as walking or light stretching, can release endorphins that naturally boost your mood and reduce stress hormones. Try getting outside for some fresh air, even if it’s just a short stroll with your baby. Physical activity doesn’t need to be strenuous to make a positive impact.
Ask for help
If you’ve experienced anxiety before or feel overwhelmed during or after pregnancy, discuss your mental health history with your healthcare provider to create a plan for support. If anxiety becomes persistent or starts interfering with your daily life or bonding with your baby, reach out to a therapist or healthcare provider for support.
When to Seek Professional Help
If you find that your anxiety is persistent, feels overwhelming, or interferes with your ability to care for yourself, bond with your baby, or enjoy daily life, it may be time to seek professional help.
Signs that you should reach out to a healthcare provider or therapist include:
Constantly feeling on edge or unable to relax, even during calm moments.
Intrusive thoughts or “what if” scenarios that you can’t shake.
Physical symptoms such as a racing heart, shortness of breath, or trouble sleeping, even when you’re tired.
Avoiding certain situations or activities because of fear or anxiety.
Feeling disconnected from your baby or doubting your ability to care for them.
If you’re struggling with postpartum anxiety or postpartum depression, know that support is available. Our therapists are here to provide compassionate, personalized care to help you feel more at ease in your motherhood journey.
Don’t wait to get the help you need—reach out today to schedule a session or learn more about how we can support you.
