What is postnatal anxiety and how can you find help?
There’s no denying that the fourth trimester is an emotional rollercoaster. Mothers and birthing people undergo the biggest change in hormones that they will ever have to go through and that commonly results in fluctuations in mood. This is often referred to as the baby blues and generally lasts a few days, but that doesn’t mean that ‘normal’ changes to mood don’t continue for 2-3 months.
What is postnatal anxiety?
Postnatal anxiety is where feelings of fear, nervousness, worry and panic persist and intrude on your thoughts, impacting on your ability to function in a normal way. This can happen during the day, at night, or both. While postpartum anxiety can often be attributed to a certain perceived danger, there’s not always a specific cause and it can be more of a general state of anxiety or fear.
What are the physical symptoms of postnatal anxiety?
Churning stomach
Dizziness
Pins and needles
Restlessness
Physical pain, e.g. headaches
Faster breathing/heart rate/irregular heart rate
Sweating or hot flushes
Sleep disruption
Teeth grinding
Nausea (feeling sick)
Needing the toilet more or less often
Panic attacks
What are the emotional symptoms of postnatal anxiety?
Feel tense, unable to relax
A sense of dread
Feeling the world is speeding up or slowing down
Unable to stop worrying and fear of stopping worrying
Worrying about anxiety itself
Needing reassurance from others
Rumination
Feeling disconnected from your own mind or body or the world around you
What causes postnatal anxiety?
As we mentioned above, after having a baby, you have a huge hormone surge and alone this is sufficient to cause postpartum anxiety. Combined with a lack of sleep as well as the huge responsibility and change related to having a newborn, postpartum anxiety can result. Some people may also have existing health conditions or previous experiences that make them more liable to experiencing postnatal mental health issues. These can include history of mental health disorders in yourself or your family, previous pregnancy loss or child loss, or having a baby with health conditions. Some people also tend to naturally worry more than others, which can put them at higher risk of postnatal anxiety.
In addition to all these pressures, there might be external influences that cause anxiety, just like at any other time of life. These could be financial pressures, a change of relationship with your partner or other family members or a work-related pressure.
What OUR midwife says about postnatal anxiety
“Anxiety in one respect is a very normal response to becoming a new parent and actually can be a reassuring sign that you are doing a very good job and being vigilant and attentive to all of baby’s needs. It is very normal for emotions to be all over the place in the early days and weeks postpartum, but if you are experiencing intensified and persistent feelings of distress you may be suffering from postnatal anxiety. As many as 1 in 5 women can struggle with mental health problems (including anxiety) during pregnancy or after childbirth (Tommys.org), and 1 in 10 with postnatal depression (nhs.co.uk). Symptoms can be improved dramatically with help and support from appropriate services and peers so it is extremely important to access these if you think you or your partner may be struggling – please see our post for more information.”
How to deal with postnatal anxiety
First and foremost, if you think you might be suffering with postnatal anxiety, know that you are not alone. It is incredibly common and it’s not just the birthing parent that experiences these issues. Of course Dads and partners have a huge shift in their life too and many suffer mental health problems as a result.
One of the first things you can do to alleviate the symptoms of postnatal anxiety is to look at lifestyle factors - we appreciate this is easier said than done when you have a new baby.
Accept help from our support network
Talk to a loved one
Try not to smoke or drink alcohol
Limit caffeine intake
Be kind to yourself, these feelings are not your fault
Treatments for postnatal anxiety
There are a number of treatments for postnatal anxiety and your GP is the best person to speak to in the first place. They can recommend a range of options including:
Talking therapy: this can include counseling or cognitive behavioural therapy sessions
Medication: Anti-anxiety medication is a good option for many, make sure you speak to your GP about the options available if you are breastfeeding too
Self-care: While it is difficult for any new parent to shift their focus from their newborn, it is important take some time for yourself, doing some gentle exercise such as walking, taking a bath, watching your favourite TV show. Just refocusing for a few moments can be very powerful.
Positive affirmations: seek to reframe your thoughts with positive affirmations, we sell a little pack of positivity, you can stick these up in your home or carry them around to remind you of positive thoughts - a packet of post it notes will work too!
Relaxation techniques: use breathing techniques like those you learn in hypnobirthing to regulate your body, supplying oxygen to your blood and slowing down some of the physical symptoms of anxiety. You can watch our unwind meditation series below.
Helpful resourceS
Please speak to your GP if you think you or someone you know might be experiencing postnatal anxiety. There are many charities and resources that can provide further information and resources.
Siobhan’s postnatal anxiety story
