How do you stop postpartum anxiety? Dealing with postpartum anxiety disorder which is not typically the same thing as the general nervousness that can accompany pregnancy and birth. Rather, it is usually classified as a psychological disorder that can manifest with both mental and physical symptoms. Equally, it may disrupt the lives of those who live with it if left unresolved or unacknowledged.
Just a note that postpartum anxiety disorder may occur in either partner and may not be exclusive to any type of gender or identity.
Postpartum anxiety disorder can manifest after the birth of any child, whether that child is the parent’s first or one of many. Consequently, it may occur separately or concurrently with postpartum depression.
“If my life is going to mean anything, I have to live it myself.”― Rick Riordan, The Lightning Thief
Possible Causes Of Postpartum Anxiety
Although there’s generally no single definitive cause of postpartum anxiety, there are likely several factors that can contribute to its development. These can include the following:
- Hormone fluctuations
- Sleep deprivation
- Relationship changes and strain
- Previous diagnoses of anxiety and depressive disorders
- Previous prenatal losses or miscarriages
- Societal expectations and social stressors around parenthood
- Family history of anxiety disorder diagnosis
“You cannot find peace by avoiding life.”
― Michael Cunningham, The Hours
Postpartum Anxiety Symptoms
Many may experience feelings of nervousness after the birth of a child. Considering it is a significant life change for many and may require you to alter key regulatory processes, such as your sleep schedule and self-care routines.
As you navigate these changes, you may consider self-screening for symptoms of postpartum anxiety disorder. We do want to note that PPA symptoms can range on an individual basis, which can mean that you may have an experience that’s unique to you or unrelated to the symptoms on this list.
Common postpartum anxiety symptoms can include:
- Increased heart rate
- Gastrointestinal disturbances
- Tightness of the chest and throat
- Chest discomfort
- Muscle tension
- Shallow or irregular breathing
- Loss of appetite
- Heart palpitations
- Trouble falling or staying asleep
- Racing thoughts
- Excessive worry or feelings of doom
- Trouble concentrating or memory disturbances
- Feeling overwhelmed or hypervigilant
“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.”
― Roy T. Bennett, The Light in the Heart
New Mom Anxiety
However, it is not uncommon for new mothers to be experience stress, fatigue, anxiety and depressive states. Postnatal depression affects up to 15% of women in New Zealand alone. Consequently, fluctuations in hormones post-birth involve a sudden drop in Estrogen and Progesterone which can cause feelings of sadness, fatigue and lack of energy.
Anxious states can refer to a temporary and intense episode of worry or fear that subsides and is not frequent. Managing anxiety disorders which are recurrent bouts of anxiety, likely need to be managed in order for it to not impede on one’s life. Excessive worry and anxiety occurring more days than not for more than 6 months, around a variety of different activities.
“I wanted a perfect ending. Now I’ve learned, the hard way, that some poems don’t rhyme, and some stories don’t have a clear beginning, middle, and end. Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next.
Delicious Ambiguity.”
― Gilda Radner
Postpartum Anxiety Treatment
Medication For Postpartum Anxiety- SSRIs (selective serotonin reuptake inhibitors) are the most widely used and most researched medication for postpartum anxiety and postpartum depression. In detail, SSRIs work by increasing the level of serotonin in the brain. After carrying a message between cells, serotonin is reabsorbed by the nerve cells. SSRIs work by blocking reabsorption. Specifically, this means more serotonin is available to pass messages between nerve cells.
- Serotonin-norepinephrine reuptake inhibitors (SNRIs) work similarly to SSRIs by increasing certain chemicals in your brain.
- In effect, other medications like tricyclic antidepressants (TCAs), monoamine oxidase inhibitors (MAOIs) and norepinephrine and dopamine reuptake inhibitors (NDRIs) can be used to treat anxiety. However, SSRIs are the preferred medication because of their low side effects.
In general, if you are breastfeeding, it’s best to discuss the risks and benefits of medication with your healthcare provider. Through your bloodstream and breastmilk, medications continues to your baby. Certain medications are safe to use during pregnancy and while breastfeeding, but others are not.
“You cannot find peace by avoiding life.”
― Michael Cunningham, The Hours
CBT For Postpartum AnxietySimutaneously, a scientifically supported treatment for postpartum anxiety can be cognitive behavioral therapy (CBT). Cognitive behavioral therapy can be seen as a specific type of therapy that may focus on supporting patients throughout the process of reframing their thoughts and gaining emotional control. Many can use CBT as a resource to support them in experiencing different feelings around a life event, such as parenthood.
While research is still being done regarding the implications and success of online therapy in new parents, a recent Canadian study Suggested that the use of online CBT was generally associated with higher and more positive patient outcomes in the test group, reducing symptoms by an average of 6.24 points, nearly triple of what the control group attained. Online therapy platforms can facilitate connection with licensed mental health professionals from the comfort of your own home.
“I’m the one that’s got to die when it’s time for me to die, so let me live my life the way I want to.”
― Jimi Hendrix, The Jimi Hendrix Experience – Axis: Bold as Love
Natural Remedies for Postpartum Depression and Anxiety
Documenting it for over 4,000 years, Saffron has shown to be the world’s most expensive spice due to the labour intensiveness of its production.
High doses of Omega-3 liquid from Fish Oil has been shown to reduce depression through lowering neuro-inflammation, and can be especially beneficial in the perinatal period (Kendall-Tackett, 2010). It is also one of the most important nutrients for your baby’s brain development. The recommended dose needs to contain approximately 2 grams of EPA per day and will take 3-4 weeks to exert its effects.
Curcuminoids derived from Turmeric have shown significant benefits for treating depression and anxiety. Subsequently, it has been shown to be safe in breastfeeding. Doctor’s advise not to use in late term pregnancy due to its blood thinning effects and theoretical risk of early labor.
In like manner, Magnesium has been shown to significantly decrease symptoms of anxiety and supports mood. It also improves quality of sleep. Recommended doses are 300mg of elemental Magnesium once or twice a day.
Lastly, B Vitamins are essential for healthy stress response and neurotransmitter balance. Doctor’s recommend to take a Vitamin B complex as they will work synergistically with each other to achieve better results.
“The only way out of the labyrinth of suffering is to forgive.”
― John Green, Looking for Alaska
Postpartum Anxiety Support Groups-Tips for Finding Support Groups Near Me
-Postpartum Depression & Anxiety Support Group (Facebook)
https://www.facebook.com/groups/maternalmhmatterssupportgroup/
-OASH Office On Women’s Health
“I’m not afraid of death; I just don’t want to be there when it happens.”― Woody Allen
Conclusion
The effects of postpartum anxiety disorder can be disruptive for new parents during and after the postpartum period. Any person, across gender or identity, can experience this type of mental disorder. However, online therapy, as well as other supportive therapies, have been suggested to be clinically effective in symptom mitigation and to enhance one’s quality of life. You might also try progressive muscle relaxation, mindfulness, meditation, and getting regular sleep.
Articles
-Postpartum Anxiety
https://my.clevelandclinic.org/health/diseases/22693-postpartum-anxiety
-Postpartum anxiety is invisible, but common and treatable
-Postpartum Anxiety:
The One No One Talks About
https://www.allaboutwomenmd.com/knowledge-center/postpartum-anxiety.html
Have a Good One,
Cindee Murphy, One Voice – Unstoppable
“Life isn’t about finding yourself. Life is about creating yourself.”
― George Bernard Shaw
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