Postpartum Anxiety: What it is and how you can get help
All parents worry during the postpartum period, but postpartum anxiety is more than just worry. Moms who suffer from postpartum anxiety have a lot more than worry—they might live in constant fear that something will happen to them or to their baby. Postpartum anxiety starts in the first year after baby is born and makes it hard for moms to take care of themselves and to take care of the baby. Other symptoms of postpartum anxiety include:
excessive, constant worry
feeling like something bad is going to happen
racing thoughts
tightness in your chest, nausea, or shortness of breath
feeling like you need to check (and re-check) things such as the locks on your doors, whether baby is breathing, and whether you have enough food for baby
avoiding places that make you feel anxious
trouble sleeping, even when baby sleeps
using alcohol or other drugs more to cope with the anxiety
If you aren’t getting any sleep, are worried most of the time, or if your symptoms last more than two weeks, it is time to reach out for help. Here are some ways to get help.
How to get help:
988
If postpartum anxiety is creating an emergency, please call or text 988. There you will find crisis workers who are trained to support you.
National Maternal Mental Health Hotline
Call or text 1-833-9-HELP4MOMS (1-833-943-5746). There you’ll find 24/7 support for pregnant/postpartum parents. They have English and Spanish speaking individuals with interpreters for many languages. They will provide emotional support and help you find local services.
Postpartum Support International (PSI)
Helpline: 1-800-944-4773 (4PPD) (leave a message for a call back).
Text support: text HELP to 800-944-4773 (English) or HOLA to 971-203-7773 (Spanish).
There you will find free virtual support groups, coordinators who can connect you to local therapists/psychiatrists, groups for Black moms/NICU parents/military families/Spanish-speaking families/dads/LGBTQIA+ parents.
If you don’t feel your postpartum anxiety is causing an emergency, or if you’d like support around how to care for your anxiety while you get professional help, here are some ideas:
Take some time for you
This is easier said than done, but if you have a trusted other who can spend time with baby while you engage in something you like to do, it can help to reduce anxiety. During the postpartum period it can feel like your whole life revolves around the baby. While caring for baby is very important, it is also important to take care of you. You can do this by engaging in something that feels good to you.
Spend some time outdoors
If it’s safe and the weather is nice, take baby outside and spend some time in the sun. Sometimes being in nature can give us a renewed perspective.
Get moving
While you shouldn’t exercise during the first few weeks of baby’s life, you can use some gentle movement to help reduce anxiety. Yoga, stretching, or gentle, short walks can help regulate your anxiety.
Reach out
Even if you don’t feel you need professional support, you might consider reaching out to a friend, family member, or community member. Choose someone who can support you to share your thoughts and feelings with.
Postpartum anxiety can feel overwhelming and take the fun out of caring for your baby, but you don’t have to deal with it on your own. Reaching out to a professional or using some other anxiety management techniques can help.