Symptoms of Postpartum Anxiety
Although expecting moms are often aware of the prevalence of postpartum depression, postpartum anxiety is often not discussed as frequently. Depending on which source you find online, the prevalence ranges anywhere from 6% to 20% of pregnant or postpartum moms suffering with anxiety. Here I will highlight the symptoms of postpartum anxiety, risk factors, and potential interventions.
Symptoms of Postpartum Anxiety
Restlessness: This is a common anxiety symptom which describes the inability to sit still. Your body may be shaking, and you may engage in behaviors such as biting nails, skin picking, or even cleaning.
Sleep disturbance: One of the most common symptoms I hear (which is an immediate red flag) is when mom can’t sleep even though the baby sleeps. She will often describe insomnia related to anxiety: when you feel exhausted, yet you are still lying awake a long time later. This is not the same as when mom chooses to stay awake to do something for herself. Which is well needed too!
Racing thoughts or rumination: This is the hallmark symptom of anxiety when you feel like you can’t stop thinking and “fall down the rabbit hole” of worry. Anytime you hear yourself thinking “What if…” that’s anxiety.
Intense fear or feeling that something bad is going to happen to you or the baby: This is also called intrusive thoughts, which I talk about in more depth here: Overcoming Intrusive Thoughts Postpartum. This can also be a sign of postpartum obsessive-compulsive disorder.
Low appetite and low libido: Anxiety is both an appetite suppressant and a libido suppressant: which I will discuss in more length in my next post.
Physiological symptoms such as nausea, dizziness, or panic attacks: There is a strong mind-body connection and having anxiety can cause anything from upset stomach to full-blown panic attacks.
Risk Factors for Postpartum Anxiety
History or family history of anxiety disorders
History or family history of depression disorders
Presence of thyroid imbalance
Limited social support network
Complications in pregnancy, postpartum, or with the baby
Stressors due to economic or finances
Previous pregnancy losses or infertility
Previous mood or anxiety increase due to hormonal changes (birth control, PMS, PMDD)
Postpartum Anxiety Interventions
Identify the source: It is important to recognize which risk factors may be relevant to you, to address the symptoms. For example, if the anxiety is related to worry that something will happen to the baby and you have experienced pregnancy loss, processing the loss may be helpful. It is recommended to work with your OBGYN or midwife to rule out thyroid imbalance. Although not directly related to anxiety, it may be helpful to also have bloodwork to check for vitamin d, iron, and vitamin b deficiency, as these can impact fatigue and possibly mood.
Practice Mind-body Interventions: Strategies which include a mind-body element will often work to manage or subside anxiety symptoms, especially restlessness. Regular exercise-even simply walking (especially outside!) can make a huge difference with stress and anxiety levels. Meditation or mindfulness-based practices may be effective. See here for resources: Western Massachusetts Resources. Cognitive-behavioral therapy is an evidence-based approach to address negative thought patterns and teach you how to reframe to a more positive or neutral self-talk. A combination of these two may be effective in reducing anxiety, stress, and improving overall wellness.
Brainstorming how to have more downtime and relaxation on a regular basis. This may include examining your work/life balance, mental load of responsibilities, and everyday tasks to see if anything can be lifted or delegated. This may also include examining support from partner or social network, especially whether you need to ask for more help. Even if you are the natural caretaker for others or find it difficult to ask for help, having a baby is the one time that everyone needs more help! That’s why the saying goes “It takes a village to raise a baby” ….
Postpartum anxiety is common, but highly treatable! You do not have to suffer in silence. If you think you may have a perinatal mood disorder or anxiety disorder (PMAD)or need additional support, please reach out.
