Postpartum anxiety symptoms and next steps

What is postpartum anxiety?

How common is postpartum anxiety?

What does postpartum anxiety feel like? Symptoms

1. Restlessness: Restlessness manifests as a heightened state of alertness, characterised by an inability to achieve a sense of relaxation. 
2. Physical symptoms: Individuals may experience a rapid heartbeat, difficulty breathing, dizziness, muscle tension, or gastrointestinal issues. These physical symptoms often resemble those associated with panic attacks. 
3. Intrusive thoughts: Some mothers may encounter distressing and uncontrollable thoughts concerning potential harm to their infant, or other irrational fears, which can lead to significant emotional distress. 
4. Sleep disturbances: While many new parents face challenges with sleep due to the demands of caring for a newborn, postpartum anxiety can exacerbate problems with both falling and staying asleep. 
5. Difficulty focusing: Anxiety can impede one's ability to concentrate or make decisions, causing frustration that may be particularly pronounced while caring the care of a newborn. 
6. Avoidance behaviours: Certain individuals may begin to shun specific situations or interactions due to anxiety, such as avoiding social outings or encounters with particular people. 
7. Irritability: A heightened irritability may lead to uncharacteristic outbursts of anger or frustration directed at others without apparent justification. 
8. Perfectionism: An intense aspiration to fulfil the role of an "ideal" mother, coupled with feelings of guilt or self-criticism, can be a contributing significantly to postpartum anxiety. 
9. Persistent anxiety: A significant symptom is a continual sense of concern or apprehension, especially regarding the health and safety of the infant. This anxiety may also extend to other areas, such as parenting skills, relationships, or personal well-being.  

How long does postpartum anxiety last?

Postpartum anxiety vs postpartum depression

Symptoms:

• Postpartum anxiety: This condition is characterised by excessive worry, restlessness, and various physical symptoms such as a racing heart and dizziness. Intrusive thoughts and difficulties relaxing are also common. 
• Postpartum depression: This condition manifests as persistent feelings of sadness, hopelessness, irritability, and fatigue. Affected individuals may lose interest in previously enjoyable activities and may experience challenges in forming a bond with their baby. 

The focus of concern:

• Postpartum anxiety: Individuals often experience fears related to the safety of their baby, ongoing worry, and concerns regarding their abilities as mothers. 
• Postpartum depression: The primary focus of this condition is on feelings of sadness, perceived inadequacy, and a general sense of emotional numbness or detachment from both oneself and the infant. 

Duration:

• Postpartum anxiety: The duration of this condition may range from several weeks to several months; however, it typically remains associated with persistent worry. 
• Postpartum depression: The symptoms of this condition may last for several months and frequently necessitate therapeutic intervention or pharmacological treatment. 

Treatment:

How can I calm my postpartum anxiety?

1. Consult a professional: Engaging in therapy, such as Cognitive Behavioral Therapy, or seeking counselling can offer essential coping and emotional support tools. In severe symptoms, a healthcare provider may suggest medication as an additional treatment option. 
2. Implement relaxation techniques: Practices such as deep breathing, meditation, or mindfulness can effectively calm the mind and alleviate physical symptoms associated with anxiety. 
3. Engage in physical activity: Regular exercise, even a brief walk, can stimulate the release of endorphins, which enhance mood and diminish stress levels. 
4. Seek assistance: Rely on your partner, family, or friends for support. Open discussions regarding your feelings and sharing responsibilities can mitigate feelings of anxiety. 
5. Prioritise sleep: It is important to rest whenever possible. Insufficient sleep can exacerbate anxiety therefore, taking naps during the baby’s sleep or accepting assistance with nighttime care can be advantageous. 
6. Limit caffeine intake: Since caffeine may intensify anxiety symptoms, it is advisable to reduce or eliminate it from your daily routine. 
7. Embrace mindful self-care: Engage in small acts of self-care, such as taking a warm bath, reading, or participating in a calming hobby to recharge and alleviate stress. 
8. Establish realistic expectations: Strive for achievable goals rather than perfection. Allow yourself the grace to be human and make mistakes. Recognising that imperfection is acceptable can alleviate significant pressure. 
9. Participate in a support group: Connecting with other mothers who share similar experiences can provide comfort and diminish feelings of isolation. 

When should I call my doctor?

Can telehealth help?

• Bulk-billed mental health plan: A Mental Health Care Plan online is a personalised document prepared by an online GP to help manage mental health conditions. It provides a clear pathway to treatment, including referrals to psychologists or counsellors and subsidised therapy sessions. With Hola Health, you can access a fully bulk-billed plan, eliminating financial barriers and ensuring professional support is within reach for better mental well-being. 
• Therapy: Online counselling or therapy sessions conducted with a qualified mental health professional can assist in managing anxiety and the development of effective coping strategies. 
• Medication management: Doctors or psychiatrists can prescribe and oversee the administration of necessary medications for anxiety or related conditions through telehealth appointments. 
• Support groups: Virtual support groups can foster a sense of community and provide understanding among individuals experiencing similar circumstances.