If you’ve just had a baby, you might feel like you’ve been on high alert for danger ever since. You can’t help but envision your baby getting hurt by something outside your control. Sometimes, you worry that something bad will happen to you and you’ll be unable to care for your baby. These intrusive thoughts bother you at all hours of the day. Even if you’re having a relatively straightforward recovery and your baby is healthy, you cannot shake these concerns. Yet you haven’t asked for help because you assume these feelings are just a natural, hormonal aspect of the postpartum period.

Yes, hormonal changes can cause significant shifts in your mood after giving birth. But there is a difference between the influence of your changing hormones and postpartum anxiety, which is far more serious and detrimental to your mental health. Here’s how to tell the difference between hormonal shifts and postpartum anxiety. If you notice any of these symptoms, it’s time to ask for help.

Anxiety About New Motherhood Is Normal

First, it’s important to acknowledge that every new mother experiences some anxiety about her baby. You might find yourself thinking about your baby’s health, their progress towards their developmental milestones, and other issues that are important to all new parents. However, while you experience moments of anxiety, you can also relax and enjoy the bright spots of motherhood. You feel comfortable turning towards your support system when you’re feeling stressed.

Symptom Severity

What if you never seem to find any relief from your anxiety? No matter how much your partner tries to reassure you that everything will be okay, your fears persist. It’s typical for new parents to struggle with sleep deprivation, but despite how exhausted you are, your fears keep you up at all hours. Even when you do manage to catch a few minutes of sleep, you have nightmares about your many anxieties. Your symptoms are so severe that you may feel physically ill at times.

Irrational Fears

When caring for your baby, it’s completely understandable that you’ll worry about their health, physical comfort, growth, and other issues relating to their wellbeing. But you might catch yourself dwelling on irrational fears, too. You know that some of the problems you envision have effectively no chance of happening. Yet knowing the slim odds don’t calm you down.

Unable To Spend Time Away From Your Baby

Right now, your baby needs you for practically everything, especially if you’re exclusively breastfeeding. But you might be anxious about simply letting your partner or a trusted family member watch your baby for a few minutes while you take a shower. The thought of ever going out for a date night while leaving your baby with someone else terrifies you. It doesn’t matter how trustworthy your support system is. You can’t bring yourself to let your baby out of your sight, even if it means neglecting your own needs.

Being Overly Cautious

You may be afraid to even leave your house out of fear that something will happen to your baby. Perhaps you were excited about going on outings with your baby once they were old enough. Now, you’re so worried about your baby’s safety that you don’t even want to head outside to run errands. For example, you might order groceries delivered to your house even if you have enough time to go to the store simply because you’re scared to drive with your baby. Being so cautious that it holds you back from living life can signify postpartum anxiety.

—

Do you suspect that you’re struggling with symptoms of postpartum anxiety? Working with a therapist can help. Reach out to us to discuss your options for scheduling your first session fo anxiety therapy or postpartum counseling.

Maybe you dealt with chronic stress, panic attacks, and constant worrying for months or even years on end. After talking to a therapist, you finally received an anxiety diagnosis. Perhaps you suspected that you had an anxiety disorder, or maybe you were caught off guard by this diagnosis despite your symptoms. Now, you’re trying to take in this information and figure out what to do next. You might also be wondering if you’ll be stuck with this condition forever or if you’ll be able to get your symptoms under control soon and feel like yourself again. It can be a lot to digest! Here are a few steps you can take after receiving an anxiety diagnosis.

Don’t Panic

If you’re suffering from anxiety, hearing your diagnosis might feel like you’ve just had a label put on you, and the implications of your diagnosis could briefly send you into a panic. You may be worried that your anxiety disorder is just a part of you now, and something about the diagnosis makes it seem official and permanent. But this isn’t true. The diagnosis is actually a helpful tool that can set you on the path toward getting the treatment you really need. It’s a descriptive term, not a label you have to wear forever.

Keep Working Closely With Your Therapist

If you’ve received an anxiety diagnosis, you’ve already opened up to a therapist about your symptoms. Now, you’ll want to keep working closely with them as they design a treatment plan based on your symptoms. As you try out different techniques for managing your symptoms and dealing with your anxiety, let your therapist know what’s working for you and what isn’t making much of a difference. That way, they can tweak your treatment plan based on your specific needs.

Write In A Journal

Writing in a journal can be a great way to break the cycle of rumination. If you find yourself dwelling on the same anxious thoughts for hours on end, writing them down can help you break this pattern. Seeing them written out on paper can be very clarifying. You may even find that jotting down your thoughts helps you recognize when your worries are unrealistic or unhelpful. Chances are, you’ll feel a little lighter after writing in a journal.

Care For Your Physical Health

Your mental health and physical health are deeply linked. If you’re not caring for your body, your mental health can also suffer. Practicing healthy habits can actually significantly reduce your anxiety symptoms. You may not notice the change overnight, and it does not mean that nutrition and exercise are magic “cures” for anxiety, but sticking to healthy routines can definitely make a difference!

Aim to go to bed and wake up around the same time each day and get about eight hours of sleep per night. You might also want to start going for daily walks or cut down on your caffeine intake. 

Try Relaxation Techniques

Meditation and yoga can be powerful tools for coping with anxiety. You can incorporate simple habits like these into your daily routine and make time to relax. Your therapist might also work with you on specific breathwork techniques that can soothe your nervous system when you feel stressed. It’s helpful to have a few coping skills like these in your back pocket for moments when you get overwhelmed. Learning how to “breath through it” can make it easier to handle tough situations.

—

An anxiety diagnosis doesn’t mean the end of life, but rather, the chance for a new beginning. Take this opportunity to examine your life and see where changes can be made and wounds can be healed. If you need a therapist to walk alongside you on this journey, please don’t hesitate to reach out and schedule a session for anxiety therapy.

If you deal with frustrating anxiety symptoms on a daily basis, you know that this condition can hold you back from living your life fully. Maybe you’ve found it difficult to deal with anxiety at school or work, and your chronic stress makes it hard for you to uphold your responsibilities. Or perhaps anxiety has been interfering with your personal relationships, and you’re struggling to maintain your friendships or meet new people due to your symptoms.

Even if you haven’t sought professional treatment, there are habits and techniques that you can adopt to reduce your anxiety levels. Here are a few natural tips and tricks you can use to alleviate your anxiety.

1. Get Grounded With All Five Senses

Grounding yourself in your environment can help quell your anxious thoughts. To do this, tune into your senses. Try to identify what you can see, smell, taste, touch, and feel. Concentrating on your physical environment and the specific sensations that you’re experiencing can help shift your attention from anxious thoughts to reality. This can also reassure you that you’re physically safe.

2. Slow, Measured Breathing

Sometimes, anxiety can lead to shortness of breath. If you feel like you’re having trouble breathing, you could end up experiencing a panic attack. Slow, measured breathing can help you calm down and relax. You may want to count to five as you inhale and again as you exhale. You don’t have to force yourself to take very deep breaths—just pacing your breathing can have a positive effect.

3. Regular Meditation

Anyone can start meditating! You don’t need any special training or instruction. All you need to do is sit or lie down in a quiet, comfortable place, close your eyes, and turn your attention to your breath. It’s okay if your focus wanders a bit—when you find yourself getting distracted, slowly bring your focus back to your breath.

You’ll get the most benefits out of meditation if you do it on a daily basis. You don’t have to commit extensive time to this practice. A few minutes of meditation in the morning and evening can have powerful benefits for your mental health. If you need help getting started, many free apps provide guided meditations you can listen to.

4. Going For Walks

You can achieve a meditative state by going for walks! Some people don’t get much enjoyment out of sitting still for meditation. Plus, moving your body can help you burn off the nervous energy that builds up with anxiety. You might want to start your day with a walk or go for a stroll in the evening after you’ve had dinner. This can help you wind down at the end of the day, which is especially beneficial if your anxiety tends to keep you up at night.

5. Writing In A Journal

Getting your thoughts down on paper can help you work out the roots of your anxiety. Journaling can feel freeing if you tend to ruminate on the same anxious thoughts. Sometimes, even if journaling doesn’t lead you to a clear “solution” for your anxiety, you might feel lighter after you’ve gotten your thoughts out.

6. Doing Yoga

If you want to improve your mental and physical health at the same time, yoga is a great choice. Yoga sessions can help soothe your anxiety while releasing physical tension. You may want to try out a class, or you can follow beginner yoga videos online.

—

Are you struggling to deal with anxiety symptoms? Working with a therapist can help. Reach out to us today to discuss your options for scheduling your first session for anxiety therapy.