How Can I Calm Postpartum Anxiety?
Hey, Shameless Mamas - Let’s Talk about Maternal Mental Health
Becoming a new mother is one of the most profound experiences of life, but it can also trigger a whirlwind of emotions. One of the most common struggles many new mothers face is postpartum anxiety, which can leave them feeling overwhelmed, fearful, and unsure of themselves. The constant worry about their baby’s safety, health, or even their own ability to cope can be draining. As a postpartum therapist and perinatal mental health therapist, I often hear women asking, "How can I calm my postpartum anxiety?"
The good news is that with the right strategies, postpartum anxiety can be managed and reduced. In this post, I’ll share effective methods to calm postpartum anxiety and explain how working with a maternal mental health therapist can provide significant relief.
Understanding Postpartum Anxiety
Postpartum anxiety refers to feelings of intense worry or fear after childbirth, often manifesting as excessive concern over the baby’s well-being, difficulty relaxing, or physical symptoms like heart palpitations, dizziness, or shortness of breath. Unlike postpartum depression, which is often characterized by feelings of sadness or numbness, postpartum anxiety centers around persistent and overwhelming worry.
The good news is that anxiety, like other maternal mental health struggles, is treatable. It’s possible to calm postpartum anxiety and regain a sense of control, but the first step is understanding that it’s okay to ask for help.
How Therapy Helps Calm Postpartum Anxiety
A postpartum anxiety therapist is specifically trained to help women through the emotional and psychological challenges that arise during the perinatal period. With the guidance of a maternal mental health therapist, you can learn to manage your anxiety and develop coping mechanisms. Here’s how therapy can help:
Cognitive Behavioral Therapy (CBT): This form of therapy focuses on identifying and changing negative thought patterns. For postpartum anxiety, CBT can help you reframe irrational thoughts and fears about your baby’s safety or your ability to be a good mother. Learning to challenge these thoughts can reduce anxiety and help you focus on the present moment, rather than worrying about hypothetical worst-case scenarios.
Mindfulness and Relaxation Techniques: Many perinatal mental health therapists incorporate mindfulness and relaxation exercises into treatment plans. Practices like deep breathing, guided meditation, and progressive muscle relaxation can activate the body’s relaxation response and calm the physical symptoms of anxiety. These techniques can help you feel more grounded and centered, especially when you start to feel overwhelmed.
EMDR (Eye Movement Desensitization and Reprocessing): If your postpartum anxiety is connected to trauma, such as birth trauma, EMDR therapy can be incredibly effective. EMDR helps process and reframe traumatic memories, reducing their emotional charge and helping you release the anxiety associated with those experiences.
Creating a Supportive Environment: A therapist for moms can help you establish a strong support system that includes not only family and friends but also professional help. Having a safe space to talk about your worries without judgment is essential for healing. Your therapist can provide reassurance and help you develop strategies to ask for and accept help from those around you.
Building Healthy Routines: Anxiety often thrives when we’re feeling out of control. A postpartum therapist can help you create a daily routine that includes self-care and downtime. Sleep, nutrition, and physical activity are all key components of mental health. Your therapist can guide you in finding small, manageable ways to build self-care into your day, helping to calm anxiety and restore your sense of well-being.
Practical Tips to Calm Postpartum Anxiety
While therapy is a critical component of managing postpartum anxiety, there are also some practical steps you can take on your own to calm your anxiety. Here are some strategies that can help:
Practice Deep Breathing: When you start to feel overwhelmed, take a moment to pause and focus on your breath. Deep, slow breathing can activate your body’s relaxation response, reducing anxiety almost instantly. Try inhaling for a count of four, holding for four, and exhaling for four. Repeat for a few minutes until you begin to feel calmer.
Limit Social Media and News Consumption: Constantly checking social media or the news can increase feelings of worry and stress, especially for new mothers who are already feeling vulnerable. Try to limit your exposure to social media or take breaks from it to reduce anxiety triggers.
Sleep When You Can: Exhaustion can make anxiety worse. If possible, sleep when your baby sleeps, and don’t be afraid to ask for help from your partner, family, or friends. Taking short naps or simply resting in a quiet space can make a huge difference in how you feel.
Get Moving: Exercise can reduce anxiety by releasing endorphins, which are the body’s natural mood boosters. A short walk outside with your baby can help you feel more connected to the present moment and less focused on your worries.
Reach Out for Support: Talking to someone you trust about your feelings can relieve some of the emotional weight of anxiety. Whether it’s your partner, a family member, or a maternal mental health therapist, reaching out for support is key. You're not meant to do this alone.
When to Seek Professional Help
If your anxiety is persistent, overwhelming, or interfering with your ability to function, it’s important to reach out to a postpartum anxiety therapist. Working with a professional who specializes in maternal mental health can help you address the root causes of your anxiety and teach you effective strategies to manage it.
A perinatal therapist can provide a compassionate, nonjudgmental space where you can process your emotions and develop a tailored treatment plan. If you feel like you're struggling to manage your anxiety, don't hesitate to seek out help. Postpartum anxiety is not something you have to face on your own.
You Deserve Support
Postpartum anxiety can feel isolating, but remember: you’re not alone. Whether or not you choose to work with a perinatal mental health therapist, the important thing is that you’re taking steps toward healing. You deserve to feel calm, supported, and confident in your journey as a new mother.
If you're ready to take the next step in managing your postpartum anxiety, reach out to a professional today. Together, we can work toward restoring your sense of well-being and helping you navigate motherhood with more peace and less worry.
Ready to start your healing journey? Contact Shameless Mama Wellness today to schedule a free consultation.
With Warmth and in Solidarity,
Marilyn
I provide a safe haven to discuss the thoughts you keep hidden.
As a Postpartum Therapist in California, I offer many services utilizing evidence-based treatments. Some services at Shameless Mama Wellness include treatment for postpartum depression and postpartum anxiety, birth trauma therapy, fertility counseling, therapy for miscarriage and loss, pregnancy therapy and treatment for NICU PTSD.
Online therapy available to new moms in California
