In honor of Mental Health Awareness Month, I wanted to open up about my experience with Postpartum Anxiety.

First, I want to say I am not a Doctor or Expert I just want to share my experience, feelings, and tips on managing postpartum anxiety without medication.

Giving birth to my daughter has been the greatest achievement of my life! With that being said, after coming home from the hospital with my newborn, I experienced the worst feelings of fear and anxiety I have ever had.

Anxiety

It’s important to know that I wasn’t diagnosed with anxiety or Post Traumatic Stress Disorder before becoming pregnant, but I have experienced all the symptoms of both anxiety disorders for most of my life.

Prenatal Anxiety

I was so happy and excited when I found out I was pregnant! I was even more excited to share the news with my husband.

After talking with my husband we agree to keep our pregnancy a secret for a while. Women in both of our families have had trouble getting pregnant. Some of them had multiple miscarriages and even stillbirth. We tried not to get too excited for this reason.

Every time I had a doctors appointment I was terrified of getting bad news. I prayed for our baby’s health and safety every day and still do to this day.

What Is Baby Blues

Baby Blues can start as soon as you give birth or may even start a few days after

what are the symptoms of “Baby Blues?”

Symptoms of “Baby Blues” include:

• Weepiness or crying for no apparent reason
• Impatience
• Irritability
• Restlessness
• Anxiety
• Fatigue
• Insomnia
• Sadness
• Mood changes
• Poor concentration

What is the cause of “Baby Blues?”

Doctors believe that hormone changes during pregnancy and after giving birth may produce chemical changes in the brain that can result in anxiety or depression.

Changes that come after the birth of a baby, along with sleep deprivation, changes of routine, and emotions from the experience of childbirth can all contribute to how a new mom feels.

What is Postpartum Anxiety?

Signs of postpartum anxiety include:

• Constant worry
• Feeling that something bad is going to happen
• Racing thoughts
• Disturbances of sleep and appetite
• Inability to sit still
• Physical symptoms like dizziness, hot flashes, and nausea

My Postpartum Anxiety Experience

When I came home from the hospital I experienced a Postpartum Panic Attack. I experienced shortness of breath, chest pain, claustrophobia, dizziness, high blood pressure, blurry vision, confusion, heart palpitations, and numbness and tingling in my arms and legs.

I have never had a panic attack before so I didn’t know what was happening.

I felt like I was dying! If you are having these physical symptoms of postpartum anxiety It’s important to know that they will pass and can not hurt you.

After speaking with my OBGYN about my symptoms he prescribed blood pressure medication. The medication lowered my blood pressure, but I was still experiencing the other symptoms. 

My OBGYN told me to take Xanax if I experienced these symptoms again. I asked if it was safe for nursing. He said, “No, but what’s more important breastfeeding or getting better.” I felt disgusted by the way he asked this question.

The medication he prescribed would only temporarily relieve my symptoms and I did not want to have to take medication every time I felt worried or stressed. I was not going to quit breastfeeding either.

In that moment I knew that I would need to learn how to control my thoughts and symptoms another way.

The first month had gone by, and most of my physical symptoms were gone. My feelings of constant worry persisted.

I cried everyday, especially, when my baby would cry.

I had a constant fear that something was going to happen to my baby, my husband, or myself. My husband had to hold our baby when she would cry because I felt overwhelmed and didn’t want her to see my crying. I always wanted to be a mother, but I felt like I was failing.

She deserved better.

I knew I had to do something about it, so I decided that I was going to try to manage postpartum anxiety without medication. I was motivated to get my feelings under control for my family and to help and to inspire other moms to do the same. 

After a lot of research and speaking with other moms struggling with postpartum anxiety, I learned how to manage it and want to share my tips so you can too.

If you want to hear my interview about my postpartum anxiety experience subscribe to Postpartum Perspectives on Spotify, Stitcher, or Apple Podcast. Laura interviews moms and doctors about perinatal and postpartum mood disorders and shares stories, tips, and advice for anyone experiencing them.

“Approximately 70-80% of all new mothers experience some negative feelings or mood swings after the birth of their child.”

Proven ways to manage and overcome Postpartum Anxiety naturally

Get Ready

Take a shower in the morning.

I try to get in the shower and get dressed before my husband goes to work. I feel so refreshed and have more energy when I’m clean and ready.

If you have to run an errand you can go out the door without struggling to get ready last minute.

Stay Hydrated

Make sure you drink enough water! It is very easy to get dehydrated especially if your breastfeeding. You should always have water nearby so you don’t forget to hydrate.

I love the Beast Tumbler because it keeps my water cold all day and night. It fits in most cup holders so you can bring it with you when traveling.

Eat!

Don’t forget to eat!

You should eat several small nutritious meals throughout the day, after giving birth, because your stomach needs to heal. Try not to eat too many processed foods. I highly recommend limiting dairy, because it may cause inflammation and bloating. 

If your breastfeeding you should be eating an extra 500 calories a day.

Meal planning will help you save time and money! Plan one day a week you can prepare large batches of food that can be reheated throughout the week to ensure you always have something to eat.

If you subscribe to my mailing list you will get exclusive access to my printable Weekly Meal Planner for FREE!

Another great way to make sure you are getting in enough calories and nutrients is to order groceries online and have them delivered.

I use Amazon Fresh. This is the best way to get groceries after you have a baby. You will save time and have one less task to worry about!

I love the Milkmakers Lactation Cookie Bites.

They taste great and are made with Oats, Brewer’s Yeast, Flaxseed, and Fenugreek. These ingredients are traditionally used to boost your milk supply.

You can purchase a large box on Amazon that contains individually wrapped bags perfect for your diaper bag.

SLEEP

Sleep deprivation is real! The first month with a newborn is the hardest! 

I felt like I was breastfeeding 24/7. I was the only source of food for my baby, so I had to be awake every time she was hungry, which was all the time. (It is normal for newborns to cluster feed which builds your milk supply.) Without sleep, I became paranoid, angry, upset. I began to have blurry vision, high blood pressure, and had trouble talking and even thinking.

I believe sleep deprivation was the main cause of my panic/ anxiety attack. 

As soon as my baby started sleeping longer stretches (at about 6 weeks) I began to feel “normal” again. 

Prioritize your sleep. The laundry and dishes can wait! 

Ask for help! Let someone else cook, clean, and even change diapers. If you’re not breastfeeding let someone else feed the baby, so you can sleep.

Breastfed newborns usually wake up to eat every 2-3 hours at night, so breastfeeding moms have to be awake to feed them. Even if someone else feeds your baby your milk in a bottle, you still need to be awake to pump, to keep up your milk supply.

The only way I could sleep, when my baby was a newborn, was to have my husband or a family member keep an eye on her while I slept.

I was too anxious to sleep without anybody watching her so we would take turns. After about 6 weeks, and many sleepless nights, we started trying out routines and schedules until we found one that worked for us.

Learn how to get your baby to sleep through the night so you can get more sleep too.

Take Your Vitamins

Vitamins are great for your physical and mental health. You can continue to take your prenatal vitamins but postnatal vitamins should be taken for moms who are breastfeeding. 

Postnatal vitamins can help fill in nutrient gaps and support the extra nutritional needs of nursing moms.

I took the Nature Made Postnatal Multi-Vitamin Plus DHA. Many people are turned off by the fishy odor, but that is the DHA which may help support brain and eye development. 

I love this vitamin because it is one of the only vitamins that only needs to be taken once a day. That makes it easier to remember. It also contains Magnesium which may help reduce anxiety.

“Studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake, and the good news is that the results aren’t limited to generalized anxiety disorder.

In fact, the magnesium-anxiety association also appears to be strong in terms of both post-traumatic anxiety and premenstrual anxiety, too.”

For more detail about the benefits of magnesium click here.

Exercise

Not only will exercise help you lose the baby weight but it is also a great way to clear your mind. I suggest waiting until at least 6 weeks postpartum, with your doctor’s approval before trying any vigorous activities. In the meantime, you can go on a daily walk and enjoy the fresh air.

Clean and Organize

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When I was nesting, during pregnancy, I watched many organization videos on YouTube. I learned the Marie Kondo “Konmari” method of organizing and folding clothes. Organizing and cleaning can be a therapeutic task and having a clean and organized home can decrease stress and anxiety.

Here are cleaning and organization tips that will save you time and may decrease your anxiety.

1. Make your Bed every morning.

2. Try to complete at least one load of laundry a day.

3. If you have a dishwasher I recommend loading it every night after dinner or when your baby is asleep and start it the next morning so you always have clean dishes.

For cleaning motivation check out my Cleaning and Organization Playlist on Youtube.

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Routine

Routines are not just great for babies! After having a baby your normal daily routine will completely change.

Try to create a new routine. 

Fill your schedule with small tasks starting with the most important ones. Make sure to also schedule in time to relax whether that means watching your favorite tv show while your baby naps or taking a nice warm bath while your spouse watches the baby. 

Having a routine that works for you will give you stability which is important for your new life. It’s hard to have a set routine with a newborn because all they do is eat, sleep, poop, and cry.

Once your baby is about 3 months old, as long as your baby is gaining weight and has no health issues, you can try to adjust their feeding, napping, and sleeping schedule and find what works best for your family.

I suggest planning at least 3 outings a week. It can be a walk around to the park, visiting a friend or family member, or my favorite, a trip to Target!

Find a hobby

After becoming a mom, you might not enjoy doing the same things you did before. That’s OK! Find a new hobby!

Here is a list of hobbies that can relieve anxiety:

• Art
• Photography
• Working out
• Baking
• Reading
• Crocheting
• Swimming

Find something that you enjoy doing.

Avoid Negativity

Don’t watch or read the news! News is orchestrated to create fear and stress. There is no point in hearing negative news if there is nothing you can do about it!

Don’t watch negative shows or movies. They can affect your emotions, and even affect your sleep. Especially, during “The Fourth Trimester” while your hormones are still in control of your body and mind.

Avoid negative people in your life or people who don’t make you happy.

Avoiding negativity can have a huge impact on your mental health.

Talk to somebody

Talk to your spouse or your friends and family. I talk to my mom and husband about my anxiety. They reassure me that everything is ok and there is nothing to worry about.

Knowing they knew how I felt made me feel better.

You can also talk to other moms. I highly recommend joining a Moms club or support group while you’re pregnant. You can join on Facebook or at your local hospital.

Moms groups are amazing because you connect with other moms who know exactly what you are going through. Moms have the best advice! I am glad I joined multiple moms groups on Facebook. I enjoy giving advice as well as receiving it from moms from all over the world.

Write down your thoughts

Many people find relief through journaling. There are many ways to write down your thoughts. You can write in a notebook, start a blog, or even write for other peoples blogs or websites.

Click here to learn how to start your own blog for beginners.

Be Patient

It may take some time before you learn to manage your anxiety. Hang in there! Once your hormones return to normal and you and your baby get more sleep you will feel a lot better.

Relax

Try to relax. I know, easier said than done especially when you experiencing anxiety and you have a baby to take care of. If you are always stressed or worried you may get impatient and take out your emotions on your spouse or baby and nobody wants that. 

When your baby naps or sleeps you could lay down and watch your favorite tv show or youtube videos. I enjoy watching other moms on youtube. I learned so many tips and watching their positive videos gave me inspiration and motivation. 

My favorite Youtube Mom Channels are:

Hayley Paige Johnson

Love Meg

MissLizHeart

Olivia Zapo

Brittany Vasseur

Jordan Page

Aaryn Williams

More relaxation tips for new moms:

Have your spouse watch the baby while you take a warm bath before you go to bed.

I love to treat myself to a mani/pedi. It’s like therapy but way cheaper and my nails look fabulous afterward!

I always end up talking to other moms or to my nail technician about my baby the whole time, but it’s perfect because then I miss her and appreciate our time together even more!

Happy Mom = Happy Family! 

Anxiety Relief Tips and Tools

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Anxiety quotes and tips:

You can only worry about something so much before it becomes a waste of time.

Instead of worrying about the worst that could happen, try to imagine the best thing that could happen.

Worrying won’t help anyone, so why bother?

When I experience anxiety I pray, sing, or repeat a mantra or these anxiety quotes to myself. This prevents me from negative thinking.

One of my favorite mantras is “flex and flow“ from Sarah Lavonne. Sarah is a Doula located in Los Angeles, CA. Check out her services and online classes: BundleBirth 

I also find it helpful to think about my family members and friends who struggled more than I have when they had children and knowing they got through it motivates me.

The Pregnancy and Postpartum Anxiety Workbook

After reading many great reviews on this workbook from other moms going through postpartum anxiety, I purchased it. I read it every time I breastfed and while my baby napped. I learned many important skills to help me overcome my anxiety and control my thought process and emotions!

I highly recommend this book to anyone with anxiety, panic disorder, or other mood disorders.

“The Pregnancy and Postpartum Anxiety Workbook offers powerful strategies grounded in evidence-based cognitive behavioral therapy (CBT) to help you control your worry, panic, and anxiety.”

“You’ll also learn strategies that are proven effective in reducing the frequency and intensity of anxious feelings many pregnant women and mothers of infants face.”

“The book also includes a chapter that offers tips to help fathers understand and support their partners.”

“Many new parents feel anxious, and it’s perfectly natural to have some fears during and after pregnancy.”

“This effective workbook can help you keep your anxious thoughts at bay and get back to the positive thinking you’ve been missing.”
GET IT NOW!

Help for Postpartum Anxiety

If you think you may have severe postpartum anxiety or feel depressed or like you can’t take care of your baby, GET HELP ASAP! Speak with your primary care doctor or OBGYN.

According to this study one in five women is highly anxious postpartum. Postpartum anxiety is temporary and very treatable. 

If you feel you may be suffering from postpartum anxiety or postpartum depression know that it is not your fault and you are not to blame.

Soon your hormones will go back to normal and you will get adjusted to being a new mom. 

You can also learn how I overcame postpartum anxiety by watching my youtube video.

If you have any question leave them in the comments section.

You can also follow me on Instagram or Facebook and send me a direct message for the quickest response.

Resources:

https://americanpregnancy.org/first-year-of-life/baby-blues/

https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/

https://vitagene.com/magnesium-for-anxiety/