How Postpartum Anxiety Manifests and What You Can Do About It

Introduction

When we think about postpartum mental health, postpartum depression often takes centre stage. But there's another condition affecting many new mothers that deserves just as much attention: postpartum anxiety. It’s real, it’s common, and if left unaddressed, it can be incredibly overwhelming. Many women who worry they might have postpartum depression actually present with symptoms more consistent with anxiety which means it can be harder to pick up, even for some health professionals if they don’t specialize in perinatal mental health.

In this post, we’ll break down how postpartum anxiety shows up, why it happens, and what you can do to manage it, because you're not alone, and support is out there.

At Mountain Brow Counselling, our therapists have helped many women navigate their postpartum experience, and they are ready to support you through this journey.

What Is Postpartum Anxiety?

Postpartum anxiety is a disorder that occurs after childbirth. While it shares similarities with postpartum depression, it centres more around excessive worry, nervousness, and fear, rather than sadness or hopelessness.

Research suggests that about 10-17% of women experience postpartum anxiety, though the number could be higher due to underreporting and misdiagnosis. It can occur on its own or alongside postpartum depression or OCD.

Common Signs and Symptoms

Postpartum anxiety can look different for every person, but here are some common ways it may manifest:

1. Constant Worrying

You may feel like your mind is running nonstop with "what ifs" — What if I drop the baby? What if they stop breathing? What if something happens while I sleep?

These thoughts aren’t just fleeting—they're persistent and often irrational, but feel very real and scary.

2. Physical Symptoms

Anxiety doesn’t live only in the mind. It often shows up in the body through:

• A racing heart

• Shortness of breath

• Nausea or stomach upset

• Muscle tension

• Trouble sleeping (even when the baby is sleeping and someone else is “on duty” in case baby wakes)

3. Restlessness or Feeling on Edge

You might feel like you can’t relax or sit still, even when there's nothing urgent happening.

4. Irritability or Feeling Overwhelmed

Anxiety can shorten your fuse, make you snappy, or leave you feeling overstimulated by sounds, lights, or even your baby’s cries.

5. Intrusive Thoughts

Many parents with postpartum anxiety experience intrusive, unwanted thoughts about harm coming to their baby, or even causing harm themselves. These thoughts can be disturbing, but having them doesn’t mean you want them to happen. They are a symptom of anxiety, may be part of postpartum OCD, and not a reflection of who you are.

Why Does It Happen?

Several factors can contribute to postpartum anxiety, including:

• Hormonal fluctuations after birth

• Sleep deprivation

• Traumatic birth experiences

• A history of anxiety disorders or OCD

• Lack of support or increased life stress

• The intense pressure of new motherhood (hello, unrealistic societal expectations)

What You Can Do About It

The good news is that postpartum anxiety is highly treatable, and there are steps you can take to feel better. Here are some proven strategies:

1. Talk to a Professional

If you suspect you're experiencing postpartum anxiety, speak to your OB-GYN, midwife, or a mental health professional. There are a variety of therapy modalities that can be incredibly effective.

2. Consider Medication

In some cases, medication like SSRIs can help regulate anxiety. This is a personal decision to discuss with your healthcare provider and there are many safe options available.

3. Lean on Support Systems

Talk to someone you trust. Whether it's your partner, a friend, or a support group, simply expressing what you're feeling can bring relief.

There are also great communities, both online and in-person, specifically for postpartum parents.

4. Prioritize Rest (as Much as Possible)

This one is tough, but even short naps or shifts in the night schedule can make a big difference. Sleep deprivation amplifies anxiety symptoms.

5. Practice Grounding Techniques

Try deep breathing, meditation, journalling, or gentle movement like walking or stretching. These can help interrupt the anxiety cycle and calm your nervous system.

6. Set Boundaries

Say no to unnecessary obligations. Limit visitors. Protect your energy. You’re not selfish for putting your mental health first.

A Final Note: You're Not Broken

If you're experiencing postpartum anxiety, it doesn’t mean you’re failing as a parent. It means you’re human—going through an enormous life transition with a body and brain that are still healing.

Help is available. You don’t have to tough it out alone. The more we talk about postpartum anxiety, the less power it has to isolate those affected by it.

If you are in Ontario and looking for support around this topic, you can book a free consultation with one of our therapists today, and you can get the support you need.