What is Postpartum Anxiety?
Hey There Mamas!
I wanted to write this blog post because I know we talk a lot about Postpartum Depression - but not many people know that there are MANY mood disorders that women experience during pregnancy and postpartum.
Postpartum anxiety is actually the one that I struggled with the most after my son was born. What it looked like for me was waking up at all hours checking to make sure he was breathing, not being able to rest even when he was resting, feeling amped up all the time, constantly getting up to 'do something' when there was nothing specific to be done, feeling like my mind would never shut off and worrying that something bad was going to happen.
If any of this sounds familiar - you may have been struggling with Postpartum Anxiety. You are not alone! As many as 6% of pregnant women and 1 in 10 postpartum women develop anxiety.
You might have anxiety if you experience:
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
Anxiety can make you feel like you aren't really present in your day to day life because you spend the entire day battling with thoughts in your head or sensations in your body.
Here are two skills you can use to help with anxiety on those hard days:
5-4-3-2-1 technique - The purpose of this technique is to focus on your physical senses, bring you out of your head, and bring your awareness back to the here and now. It can reduce your heart rate, slow your breathing, and help you feel more in control. You look around the room you're in and notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. If you're able, say them out loud. If not, create a list in your head.
"Worry Time" - if you have a lot of thoughts or worries going around and around in your head, create a specific time where you get to worry each day. Set a timer. Get out a journal. Give yourself 10 minutes. Write out all of the worries in your head. Get them out on paper. When the timer goes off, close the journal and put it away. Anytime you notice yourself going down that path again during the day remind yourself that you can think about it again tomorrow and try to distract yourself. The act of getting it out and writing it down (or doing a voice memo if writing isn't your thing) can be so helpful.
If you are a mama who is pregnant or postpartum and you are struggling - please know that you are not alone. With help, you can feel better. I am here for you. Please reach out today and let's talk about how I can support you!