Facing Postpartum Anxiety: You’re Not Alone
Bringing a new baby into the world is often described as one of life’s most joyful moments- but for many new mothers, it also brings unexpected waves of anxiety. While postpartum depression has received more awareness in recent years, postpartum anxiety is still less understood and often goes undiagnosed.
As a psychologist specializing in maternal mental health, I want to help shed light on what postpartum anxiety looks like, why it happens, and what can help.
What Is Postpartum Anxiety?
Postpartum anxiety (PPA) is a type of anxiety that develops after the birth of a baby. It can begin shortly after delivery or appear gradually over the first year. Unlike the “baby blues,” which typically resolve within a couple of weeks, PPA is more intense and persistent.
Symptoms may include:
Constant worry or racing thoughts
Difficulty sleeping even when the baby is asleep
Physical symptoms like a racing heart, dizziness, or nausea
Feeling on edge, restless, or irritable
Intrusive thoughts about harm coming to the baby
A strong need to control routines or avoid leaving the baby with others
How Common Is It?
You’re not alone—about 1 in 5 new mothers experiences an anxiety disorder during or after pregnancy, according to the Postpartum Support International. In fact, postpartum anxiety may be just as common—if not more—than postpartum depression, yet it often goes unrecognized because the focus tends to be on mood symptoms rather than anxious ones.
Why Does It Happen?
Postpartum anxiety can be influenced by a variety of factors:
Hormonal changes after childbirth
Sleep deprivation
Past or current history of anxiety
Pressure to be a “perfect” parent
Lack of support or overwhelming responsibilities
Often, moms feel ashamed of their anxiety, especially if others expect them to be enjoying every moment, but having anxiety doesn’t mean you’re not a good mother—it means you’re a human being adjusting to a huge life transition.
Tools to Cope with Postpartum Anxiety
The good news is that postpartum anxiety is treatable. Here are a few tools that can help:
1. Name it to tame it:
Recognizing and labeling your anxiety is the first step to managing it. Journaling or speaking with a therapist can help you make sense of your thoughts and feelings.
2. Breathing techniques and grounding exercises:
Simple breathwork (like inhaling for 4 counts, holding for 4, exhaling for 6) or grounding tools (naming five things you see, four you can touch, etc.) can reduce physical symptoms of anxiety.
3. Sleep support:
Prioritizing rest—even short naps or asking for help with night feeds—can have a huge impact on your mental health.
4. Say yes to help:
Asking for support isn’t a sign of weakness. Whether it’s a partner, friend, or postpartum doula, allowing others to step in helps lighten the load.
5. Therapy:
Working with a therapist trained in maternal mental health can provide a safe space to explore your anxiety and learn personalized coping strategies. Modalities like CBT (Cognitive Behavioral Therapy) and ERP (Exposure and Response Prevention) are evidence-based and effective in reducing anxiety symptoms.
Final Thoughts
If you’re struggling with constant worry, feeling overwhelmed, or finding it hard to enjoy this time, please know that you’re not failing—you’re adjusting. Postpartum anxiety is incredibly common and very real, and with the right support, it does get better.
If you’d like to learn more or explore therapy options, I’d be honored to walk alongside you during this season of motherhood.