Postpartum Anxiety: Symptoms, Triggers + Coping Strategies

Postpartum anxiety is a common but often overlooked condition that affects many new mothers. Unlike postpartum depression, which is more widely recognized, postpartum anxiety involves excessive worry, racing thoughts, and physical symptoms that can interfere with daily life. Understanding the signs, identifying potential triggers, and implementing effective coping strategies can help new moms navigate this challenging period.

In this blog post, we will go over the following:

• Common symptoms of postpartum anxiety and how they differ from normal new-parent worries

• Potential triggers that can contribute to heightened anxiety

• Practical coping strategies to help manage and reduce anxiety symptoms

What Is Postpartum Anxiety (PPA)?

Postpartum anxiety is characterized by intense, persistent worry that goes beyond the typical concerns of new parenthood. While some degree of worry is natural, postpartum anxiety can become overwhelming and interfere with mom’s ability to rest, bond with her baby, and/or function in daily life.

How is it PPA Different from Postpartum Depression (PPD)?

• PPD is primarily marked by sadness, hopelessness, and lack of interest in activities.

• Postpartum anxiety is dominated by excessive worry, restlessness, and physical symptoms of stress.

• Some women may experience both postpartum anxiety and depression simultaneously.

Symptoms of Postpartum Anxiety

Moms experiencing postpartum anxiety may notice a range of emotional, cognitive, and physical symptoms, including:

• Excessive Worry: Constant fears about the baby’s health, safety, or well-being.

• Racing Thoughts: Difficulty quieting the mind, obsessive thinking, or worst-case-scenario fears.

• Restlessness and Irritability: Feeling constantly on edge, easily frustrated, or overwhelmed.

• Physical Symptoms: Rapid heartbeat, dizziness, nausea, shortness of breath, or muscle tension.

• Sleep Disruptions: Trouble falling or staying asleep, even when the baby is sleeping.

• Compulsive Behaviors: Repeatedly checking on the baby, seeking reassurance, or avoiding certain activities out of fear.

If these symptoms persist for more than a couple of weeks and interfere with daily life, seeking professional support is essential.

Common Triggers of Postpartum Anxiety

Several factors can contribute to postpartum anxiety, including:

• Hormonal Shifts: A rapid drop in estrogen and progesterone after childbirth can affect mood and anxiety levels.

• Sleep Deprivation: Chronic lack of sleep can exacerbate anxious thoughts and emotional distress.

• Breastfeeding Challenges: Difficulty nursing, supply concerns, or pressure to exclusively breastfeed can heighten stress.

• Perfectionism & High Expectations: The belief that a mother must “do it all” can lead to overwhelming pressure.

• Past Trauma or Anxiety History: Women with a personal or family history of anxiety disorders may be more prone to postpartum anxiety.

• Social Isolation: Lack of support or feelings of loneliness can increase stress and worry.

• Health Concerns: If the baby has medical issues or the mother is recovering from a difficult birth, anxiety can intensify.

Effective Coping Strategies for Postpartum Anxiety

While postpartum anxiety can feel overwhelming, there are steps mothers can take to manage symptoms and regain a sense of balance.

Prioritize Sleep & Rest

• Accept help from family or friends to get naps when possible.

• If nighttime wake-ups are stressful, consider sleep shifts with a partner or using a trusted caregiver for support.

Challenge Anxious Thoughts

• When a worry arises, ask: “Is this thought based on facts or fear?”

• Use grounding techniques like deep breathing or mindfulness to bring attention back to the present moment.

Set Realistic Expectations

• Let go of the pressure to be a “perfect” mom—there is no such thing.

• Focus on responding to your baby’s needs with love, not perfection.

Seek Social Support

• Connect with other moms through support groups or parenting communities.

• Be open with loved ones about how you’re feeling—talking about it can ease the burden.

Move Your Body

• Gentle movement like walking, stretching, or yoga can reduce stress and improve mood.

• If getting out of the house feels overwhelming, try brief at-home exercises.

Practice Relaxation Techniques

• Deep breathing exercises (e.g., inhale for four counts, hold, exhale for six counts).

• Guided meditations or progressive muscle relaxation can ease physical tension.

Consider Professional Support

• Therapy, particularly cognitive-behavioral therapy (CBT) or EMDR (for moms with past trauma), can be highly beneficial.

• Medication may be an option if anxiety is severe—discuss with a healthcare provider.

Dana’s Story- A real life example of Postpartum Anxiety

Dana was two months postpartum when she sought out therapy. She had been struggling with a high amount of anxiety over the care of her daughter. This anxiety showed up in constant worrying about her wellbeing- was she getting enough breastmilk, did she sleep enough, was tummy time going okay, was she getting enough “stimulation” or was it too much? While Dana was exhausted, she had difficulties sleeping as she often would wake up to check on her daughter and make sure she was breathing. Dana also admitted in therapy that she often had horrible, scary thoughts and images about harm happening to her daughter, often due to her own actions. Some of these thoughts were of Dana dropping her daughter or shaking her daughter violent when she wouldn’t stop crying. Dana expressed feeling ashamed of these thoughts.

As Dana’s therapist, I assured her that while these thoughts were very scary, they were not dangerous- that having these thoughts did not mean she was going to actually do them. I shared with her information on what can increase anxiety and intrusive thoughts, including hormonal changes and lack of sleep. We also discussed how our body is wired to “protect” our baby and that can look like increased worry and negative thoughts in order to help ourself “prepare” for danger. Understanding these things around anxiety, helped Dana feel less ashamed over her struggles.

In therapy we made a plan for how Dana can start to address her anxious and worrying thoughts. Dana learned how to challenge these thoughts and to replace them with more helpful thoughts. Dana also identified some self-care strategies that included going for walks outside every day, listening to a guided meditation, and developing a plan with her partner for how she can get more sleep.

Over time, Dana reported that she started to feel more like herself again and noticed that while she still at times worried about her daughter, she was able to use the tools she learned in therapy so that she wouldn’t spiral.

Key Takeaways on Postpartum Anxiety

• Postpartum anxiety is more than just new-mom worries—it involves persistent, overwhelming fear and physical symptoms.

• Hormonal shifts, sleep deprivation, and past anxiety history can contribute to its onset.

• Effective coping strategies include prioritizing rest, challenging anxious thoughts, seeking support, and practicing relaxation techniques.

• Professional help is available, and therapy or medication may be necessary for more severe cases.

Postpartum anxiety is treatable, and no mother has to go through it alone. If you or someone you know is struggling, reaching out for help is a strong and important step toward healing.