Overcoming Intrusive Thoughts Postpartum

One of the most common symptoms of postpartum anxiety in which women seek therapy for is intrusive thoughts. Intrusive thoughts are intense, overwhelming thoughts or images related to harm of self or others. An example I often share is this scenario: You’re driving on the highway and find yourself next to a tractor trailer truck or behind a truck carrying logs (think Final Destination!), when suddenly you picture the logs coming through the windshield…terrifying. It’s enough to turn on that “fight or flight” response and get you to switch lanes, getting as far away from those trucks as possible. That’s an intrusive thought and most people get them at some point in their lives.

                Intrusive thoughts during the postpartum period are the same, except that rather than focusing on harm to you, they are often related to harm of your child. No wonder they feel more intense. Between sleep deprivation, hormonal changes, and all the other emotions you’re feeling as a new (or seasoned) mom, now your navigating intrusive thoughts. The good news is that like postpartum anxiety and depression, this symptom is treatable!

5 Strategies for Overcoming Intrusive Thoughts

Remind yourself that they happen due to a survival mechanism. The most important strategy for overcoming intrusive thoughts is to remind yourself why they are happening in the first place. It’s true, not every mom gets them. But they are super common and rarely talked about because of the stigma and being misunderstood. When a woman gives birth, they’re brain essentially becomes in tune to their child’s cries, ensuring survival. Their baby’s cry sends a signal to mom’s brain that the baby needs something: which is why mom’s will say they feel uncomfortable or anxious when their baby cries. This is one of the reasons why mom often tries very hard to comfort a crying baby. Intrusive thoughts come when mom is worried about something happening to her baby. Just like in the Final Destination example above: Your worried that something will happen to you, which signals fear.

Focus on staying calm. Easier said than done, right? When overall anxiety reduces, so do the frequency and intensity of intrusive thoughts. When the “fight or flight” response kicks on, the body becomes in a state of arousal, which fuels anxiety. So, practicing relaxation strategies alongside the other strategies discussed will help keep anxiety at bay.

Remember that intrusive thoughts are common.  Over 90% of the population report having intrusive thoughts at some point in their lives. The statistic for the postpartum population is unknown, although Postpartum Support International estimates about 3-5% of the population experiences them. This symptom is often seen with postpartum OCD, but not always. It is also different from postpartum psychosis because you are aware of the thoughts/images, whereas with postpartum psychosis, mom is out of touch with reality. Your postpartum counselor will evaluate and help you understand these differences.

Just because you think it, does not mean it will happen. Think of all the times, you worried something might happen and it didn’t. For those struggling with chronic anxiety, this could be an everyday occurrence. It just feels more like it might happen because it’s so intense. But once you begin practicing the self-talk below, they will become less scary and start to go away.

Practice self-talk that’s centered on these concepts. For example, “This is just an intrusive thought. It’s because I’m worried about something happening but it’s not and it will go away soon.” This self-talk will vary depending on the situation and what sounds comforting.

Working with a postpartum counselor will help you better understand and cope with anxiety after having a child. They can help you recognize your specific triggers and collaborate with you on potential strategies to help you feel better as quick as possible. To learn more about postpartum counseling support postpartum counseling. Please reach out to find out more if you are interested in working with me.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931447/

https://www.postpartum.net/learn-more/obsessive-symptoms/