Postpartum anxiety: signs, symptoms, and 10 ways to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what postpartum anxiety is, and what it feels like including signs and symptoms. Plus, 10 tips to help you cope if you find yourself struggling.
Many new parents face postpartum anxiety. However, despite how common it can be, postpartum anxiety is often overlooked.
Understanding what postpartum anxiety is, how it differs from baby blues, and how long you could expect it to stick around can help you manage the symptoms while they last.
What is postpartum anxiety?
Postpartum anxiety is a feeling of persistent worry that’s present after having a baby. Some new parents might experience postpartum anxiety as a constant feeling of dread, while others might feel trapped in a cycle of racing or obsessive thoughts. It can also show up as a nagging worry that something might go wrong, even when everything seems fine and in control.
Postpartum anxiety is more than just feeling worried. It’s about those anxious feelings and thoughts taking over and being particularly directed toward your baby’s health and wellbeing. And while it’s perfectly normal to have worries as a new parent, when those worries make daily life feel overwhelming, it's a sign that you might be dealing with something more significant.
Postpartum anxiety is common, but it often goes undiagnosed because it can look different from one person to another. Fortunately, help is available in the form of diagnoses and treatment. With the right support and strategies, you can overcome postpartum anxiety and enjoy your time with your new baby.
What does postpartum anxiety feel like? Signs and symptoms
Postpartum anxiety can be emotionally and physically draining. While it can manifest as a constant buzzing of worry, there are other signs and symptoms you should look out for, too.
Emotional symptoms of postpartum anxiety
Excessive worry
Irritability or frustration
Racing or obsessive thoughts
Fear that something bad will happen to your baby
Self-blame and guilt
Physical symptoms of postpartum anxiety
Sleeping issues
Increased heart rate
Nausea or stomach aches
Body aches
How long does postpartum anxiety last?
Postpartum anxiety doesn’t have a fixed timeline. The duration depends on individual circumstances and the level of support that’s available. Some new parents might find the anxiety diminishes as they get more accustomed to their new way of life, while others can experience it for longer, sometimes into the toddler years and beyond.
Several factors can influence how long postpartum anxiety lasts. Have open conversations with your healthcare providers about what you're experiencing, and don’t feel afraid to ask for advice and support.
Is it baby blues or postpartum anxiety?
It's normal to ride a rollercoaster of emotions after having a baby, but it's crucial to recognize when these feelings might be a sign of something more serious. If you’re struggling to care for yourself or your baby, that can be a sign to reach out to a trusted family member, friend, and your doctor. Knowing about other postpartum conditions can help you recognize if what you might be experiencing requires additional support.
What are the baby blues?
Baby blues typically start within the first two to three days after childbirth and can last up to two weeks. You might feel sad, anxious, irritable, or have trouble sleeping. However, these feelings usually subside on their own as you adjust to your new routine.
What does postpartum anxiety look like?
Unlike baby blues, postpartum anxiety can last much longer and can often be more intense. It typically involves excessive worry, especially about the baby's safety, and might interfere with your ability to function daily.
What is postpartum depression (PPD)?
Postpartum depression is more severe than the baby blues and can occur anytime within the first year after childbirth. With PPD, you might feel extremely sad, hopeless, or worthless, which could affect your ability to care for your baby or yourself.
What is postpartum obsessive-compulsive disorder (OCD)?
Postpartum OCD involves having repetitive intrusive thoughts or mental images (obsessions) and repeating certain behaviors over and over (compulsions) to reduce anxiety caused by those thoughts.
What are the causes and risk factors of postpartum anxiety?
Postpartum anxiety can be caused by more than just simple stress and worry from bringing home a new baby.
Hormonal changes: For up to 12 weeks after childbirth, new mothers can expect changes in their hormones that can affect mood and may contribute to postpartum anxiety. This period is often referred to as the “fourth trimester.”
External stressors: Experiencing issues with breastfeeding, having had a difficult delivery, or a lack of postpartum support can contribute to the anxiety of caring for a new baby.
Lack of sleep: With a new baby, getting enough sleep can be tough. Lack of sleep can affect your mood and make it harder to manage anxiety.
Personal or family history: If you or your family have a history of anxiety or depression, you might be at a higher risk for developing postpartum anxiety.
Previous pregnancy loss: A loss in previous pregnancies can increase the risk of anxiety as you might worry more about the wellbeing of your new baby.
A child with health conditions: If your child has health conditions or was born prematurely, the added stress and concern could contribute to postpartum anxiety.
Caring for multiple children: If you have other children, the added responsibilities and the need to divide your attention can cause immense stress.
10 tips to help you cope with postpartum anxiety
Navigating postpartum anxiety might feel impossible, but with the right strategies, you can overcome these feelings and enjoy time with your new baby.
1. Seek support from people that get it
Connect with other parents who understand what you're going through. Join local or online parenting groups to share experiences and advice. Some groups have a special focus on postpartum depression and anxiety, where you can learn from others who have faced similar challenges.
2. Set realistic expectations
Understand that it's okay for everything to not be perfect, and feeling a mixture of emotions after having a baby is totally normal. As with any major life shift, setting realistic expectations for yourself can help reduce anxiety and encourage patience with your progress. Take one step at a time.
💙 Let go of what was supposed to be and embrace what is with this 7-minute guided meditation on Expectations with Jay Shetty.
3. Establish a routine
Create a gentle daily routine to provide structure and focus on aspects you can control. You could try getting dressed every morning, taking a daily walk outside, or eating meals as a family. A routine helps create a rhythm for yourself and your baby, which is especially important when your days and nights can feel upside down.
💙 Embrace the idea of setting New Routines to bring stability to your days as you navigate parenthood.
4. Double down on your self-care
Ensure you get enough rest, even if it's frequent naps. Eat balanced meals to nourish your body, stay hydrated, and practice grounding techniques if feelings of anxiety become overwhelming.
Introduce a relaxation routine to your day, whether taking a warm bath or spending a few minutes reading or listening to music. This can be difficult for those without support, but it’s important to try to set aside time for yourself, even if it's just a few minutes a day.
💙 Learn how to practice The Basics of Self-Care with Lama Rod Owens and take that first step to feeling better mentally, physically, and emotionally.
5. Prioritize sleep
You may not have control over how much sleep you get, but you can create a comfortable sleeping environment to improve your sleep quality. Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows, if that’s accessible to you.
You can also develop a calming pre-sleep routine such as reading, taking a warm bath, or listening to soothing music before bed.
Keep the lights dim during night feedings and maintain a calm, quiet atmosphere to signal to your baby (and yourself) that it's still sleep time. If your baby isn’t sleeping well, consult a pediatrician or a sleep consultant for advice.
💙 Make rest a priority with 7 Days of Sleep, a course on learning tools for sound sleep with Tamara Levitt.
6. Try moving your body a little each day
Take short walks outside to get fresh air and a change of scenery. If possible, try to get sunlight exposure during your walks, as sunlight can help regulate your mood and sleep patterns. Engage in gentle exercises like yoga or stretching as your body allows.
💙 Listen to Calm’s Take a Walk playlist to give your mind—and anxiety—a break.
7. Engage in mindfulness activities
Consider mindfulness, meditation, or breathing exercises to help calm your mind. Explore different forms to find what works best for you. You don’t even need to leave the house: apps like Calm can provide mindfulness, relaxation, or anxiety management at any time. You can also try journaling to express your thoughts and feelings.
💙 Step toward a mindfulness practice with Jeff Warren as he introduces you to Mindfulness for Beginners.
8. Consider professional therapy if your anxiety is severe
You might find it supportive to speak with a therapist who can help you work through your anxiety. If you need a recommendation, consider chatting with your primary care doctor, or using an online resource to find someone qualified in your area. Many platforms offer virtual sessions now.
9. Learn more about postpartum anxiety
It can be helpful to learn more about postpartum anxiety, its symptoms, and coping strategies. Education is empowerment. Workshops or webinars on postpartum anxiety may be beneficial to better understand your experience.
10. Communicate with your healthcare provider
If you’re experiencing signs of postpartum anxiety, it's a good idea to talk to a healthcare professional who can provide personalized advice and support. They can help you figure out the best way to manage anxiety and ensure you and your baby are healthy and well-supported.
Keep a journal of your symptoms and any questions you have to make the most of your appointments with your healthcare provider.
Postpartum anxiety FAQs
How long does anxiety last after having a baby?
The duration of anxiety after the birth of a child can vary from one person to another. It might last a few weeks, several months, or longer, and depends on factors like personal circumstances, support received, and family history. Talk to a healthcare professional if you're experiencing anxiety, as they can provide personalized advice and treatment options.
Is it normal to have a lot of anxiety after having a baby?
Feeling anxious after having a baby is quite common. The transition to parenthood is a major life change, and it's natural to feel a mix of emotions. However, if the anxiety is persistent, severe, or interferes with your daily life, it might be a sign of postpartum anxiety. It’s always a good idea to discuss any concerns with a healthcare professional.
Can babies sense moms' anxiety?
It's believed that babies can pick up on their parents’ emotions to some extent. They might sense when you're stressed or anxious, even if they don’t understand the emotions. Don’t be afraid to seek support if you're dealing with anxiety. You deserve relief, not only for your own wellbeing but for your baby’s comfort and development, too.
How long does it take to mentally recover from having a baby?
Mental recovery after childbirth is a highly individual process. It can be influenced by factors like the level of support you have, your overall health, and whether you experience postpartum mood disorders, such as postpartum anxiety or depression. There isn't a set timeline for mental recovery, as everyone's experience is unique. It's important to prioritize your mental health, seek support when needed, and be kind to yourself during this significant life transition.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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