Signs of Postpartum Anxiety

The postpartum period is a special time. Everything is new and exciting, but there can also be many low points. Suddenly, there are so many things to worry about. Is my baby still breathing? Am I doing well? Are those colic normal? What if my baby gets sick? A normal dose of anxiety is part of it. But if you're so worried that you can no longer enjoy it, it's time to look further. Perhaps you, like 1 in 10 women, are experiencing postpartum anxiety. In this blog, we'll tell you more about it and offer advice.

What is postpartum anxiety?

Let's be clear: every mother worries. It's not fun, but it's part of life, because it keeps you alert. But postpartum anxiety is more than just worrying about your baby. The fears that come with postpartum anxiety are disproportionate and irrational .

If you suffer from postpartum anxiety, you worry excessively. You're anxious all day long, and there's not a single day that goes by without it. And because of the hypervigilance (caused by your fears), you can even experience physical symptoms like panic attacks.

Because postpartum anxiety receives little attention, many women don't know what's normal and what's not. Yet, many women experience it—and perhaps you do too—more than one in ten mothers experience postpartum anxiety.

How do you recognize postpartum anxiety and when do you have it?

What are the symptoms of postpartum anxiety and how are they different from regular anxiety? Here are some characteristics of postpartum anxiety:

• Excessive worrying (worrying about different things all day, every day)
• Changes in eating and sleeping patterns
• Feelings of fear, thoughts that something bad is happening
• You can't concentrate
• Your mind is racing and you can't calm down no matter how hard you try
• Dizziness, nausea, hot flashes, panic attacks and a rapid heart rate because you are hyper alert

Postpartum anxiety is also called postnatal anxiety or perinatal anxiety. The latter refers to the period surrounding the birth (and not just afterward).

You can also experience anxiety during your pregnancy and it can last until your baby's first birthday.

They can also develop months after birth. Often, persistent stress, lack of sleep, or a stressful event (suddenly stopping breastfeeding, starting daycare) are the triggers.

How does postpartum anxiety develop and what are the triggers?

There are several reasons why you might experience postpartum anxiety.

1. During pregnancy, your estrogen and progesterone levels rise . After delivery, these levels change. These fluctuations can make you more susceptible to mood swings.
2. Your life has completely changed : You suddenly have less sleep, a new schedule, responsibilities, and the general overwhelming life changes that come with it.
3. In addition, your natural hypervigilance keeps you alert to your baby and allows you to protect them effectively. If this goes too far, you may experience postpartum anxiety.
4. Finally, there's also a cultural pressure to be on cloud nine these days, so it's no wonder many parents feel a little... pushed.

In short, any mother can develop postpartum anxiety, but there are several factors that increase the risk of this condition. These are:

• A history of anxiety or depression (in yourself or your family)
• A history of PMS symptoms such as irritability or low mood
• Eating disorders
• An obsessive-compulsive disorder
• Your personality. Some mothers who describe themselves as overly sensitive or generally anxious are more likely to experience postpartum anxiety.

It's also important to know that the period before giving birth can make you more susceptible. For example, if you've had a miscarriage or stillbirth, you're much more likely to develop postpartum anxiety or depression after another healthy birth.

The debilitating fear that something might go wrong doesn't go away. If this is your experience, know that it's normal and that talking to a therapist or a support group for infant loss can really help.

How Long Does Postpartum Anxiety Last?

Unfortunately, there's really nothing we can say about that. Everyone's experience is different, but the good news is that the symptoms disappear over time and postpartum anxiety is definitely not permanent.

If you're struggling, seek help as soon as possible. The sooner the better.

What is the difference between postpartum anxiety and postpartum depression?

Postpartum anxiety and postpartum depression are two different things and while they overlap, they are separate.

In postpartum depression, mothers are usually extremely sad and sometimes even show no interest in their baby.

Postpartum anxiety symptoms are a form of extreme worry. If you have postpartum anxiety, you're constantly worried and tense.

Fortunately, there is a lot of talk and information provided about postpartum depression, but that does not apply to postpartum anxiety (and that is why we also write about it :-)).

What can you do about postpartum anxiety?

You can treat postpartum anxiety with therapy. There are also accessible things you can do to reduce your anxiety.

Hug your baby a lot

Let's start with an easy one. Hug your baby lots. Cuddling your baby releases oxytocin, which can lower your anxiety levels.

Get enough sleep

Impossible, we know, but really try. A lack of sleep will contribute to your anxiety, so it's important to find ways to sleep. This way, you can better filter or manage your emotions.

We give you some suggestions to get more sleep:

• Join in with your baby's naps – it's tricky, but try. Also, go to bed extra early.
• Co- sleeping (rooming in, bedsharing) can make a big difference, as you don't have to get up at night. Always follow the safety recommendations for co-sleeping with a baby.
• Alternate sleeping with your partner . Make sure one of you gets at least one uninterrupted four-hour sleep each night.
• Also, don't be afraid to ask for help if you can afford it, or ask family members to step in so you can get some rest.

Spend time with other mothers

Going out and socializing with a young baby can be scary and intense. But isolation can lead to even more anxiety. So even if you don't feel like being social, connecting with other moms (even online!) can do wonders for your mental health.

Chances are many women feel the same way you do. And feeling seen and heard can really help ease your worries.

Talking to like-minded women can be very relatable (lots of "me too!" moments!) and can also reduce your fears when you see that you are not alone.

If you stop breastfeeding, wean off slowly

If you're breastfeeding and decide to stop, do so as gently as possible. Treat weaning as a process, not an event. It's best for you and your baby to wean gradually. This minimizes sudden hormonal fluctuations, which can cause anxiety, and eases the transition for your baby. Consult a lactation consultant for guidance.

Get some exercise

At Guud Woman, we always recommend exercise, and that applies to new mothers as well. Recovering from pregnancy and childbirth takes time, and breastfeeding also takes a lot of energy. Nevertheless, we recommend exercising every day.

Exercise is one of the most powerful strategies against anxiety. It doesn't have to be intense. Walking or yoga are very effective and easy for anyone to do.

There are also many training groups for new mothers that involve the baby in the workout. The combination of social interaction and exercise can help you relax.

Know when you're touched out

Many mothers often feel overwhelmed by their bodies, which constantly belong to their babies. Whether you're breastfeeding or holding a crying or sleeping baby, it often feels like your body is no longer yours. Perhaps you recognize yourself in this and need a break. If you feel triggered by physical touch, it could be a sign that you need time to recover.

Many mothers report being touched out as a combination of anxiety and claustrophobia, and remember that it's normal, natural, and human to need some time alone. Acknowledge these feelings and try not to feel guilty about them. It's important that if you feel touched out, you ask for help... which brings us to our next point.

Ask for help

It's easy to think you can do everything yourself. Maybe you can, but is that what you want?

And sometimes it's very difficult to ask for help. You feel vulnerable, or worse, a failure. But you don't have to be superwoman, and asking for help doesn't make you weak. Asking for help is actually a strength.

You know the saying, "It takes a village to raise a child?" A bit tired, but no less true. Caring for babies and children is hard work. It's not a one-man job.

A few ideas:

• When feeding or caring for your baby , ask someone else to help with household chores. Be specific. People often want to help, but don't know what to do. It might feel strange—like you're barking orders like a boss—but people will appreciate the guidance.
• Ask if someone can bring over a meal or do some grocery shopping.
• Let someone else push the stroller or carry your baby in a baby carrier.

Pay attention to your diet and take extra vitamins and minerals

Eating well can be challenging after giving birth. Vitamin or mineral deficiencies can contribute to feelings of anxiety and depression.

Try adding a supplement to your diet to ensure your body is getting everything it needs.

Look for supplements containing omega-3 fatty acids, such as those found in algae oil. Omega-3 helps reduce inflammation and has been shown to be effective in preventing and treating depression.

Also consider taking vitamin B6. It has been proven to have a positive effect on reducing postpartum depression and anxiety, especially in mothers at higher risk for postpartum conditions.

Finally, it's advisable to consider magnesium. This super mineral plays an important role in nerve function, and studies show it can help with anxiety.

Struggling with postpartum anxiety or depression? Not sure where to turn or who to talk to? Chat with us . We have experts who understand what you're going through, and we're here to listen. We can offer comfort, solutions...or both. Whatever you need, we're here for you. Also, be sure to try our product finder to discover what our products can do for you.