Understanding Postpartum OCD: Coping Strategies for New Moms
Introduction
Becoming a mother is often portrayed as one of life's most joyous experiences. However, for some new moms, the postpartum period can bring unexpected challenges, including mental health issues like Postpartum Obsessive-Compulsive Disorder (OCD). While postpartum depression is commonly discussed, postpartum OCD is less well-known but equally significant. As perinatal mental health therapists in Hamilton, Ontario, this is something we see often in our practice. In this blog post, we'll explore what postpartum OCD is, its symptoms, and offer coping strategies for those affected.
What is Postpartum OCD?
Postpartum Obsessive-Compulsive Disorder (OCD) is a subtype of OCD on the spectrum of perinatal mood and anxiety disorders that affects some individuals after the birth of a child. It is characterized by intrusive, distressing thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing anxiety caused by these thoughts. These thoughts and behaviors can significantly interfere with daily functioning and parenting responsibilities.
Symptoms of Postpartum OCD:
Intrusive Thoughts: New parents with postpartum OCD often experience distressing and intrusive thoughts related to harm coming to their baby. These thoughts may involve accidental harm, illness, or even thoughts of intentionally harming the baby, despite having no desire to act on them and knowing these are foreign thoughts. They sometimes appear more visually than thoughts themselves. This is understandably frightening for a new mom to be experiencing such thoughts and/or visuals.
Compulsive Behaviors: To cope with the anxiety caused by these intrusive thoughts, moms may engage in compulsive behaviors. These behaviors can include excessively checking on the baby, seeking reassurance from others, avoiding certain situations, or objects perceived as dangerous, fearful of being alone with the baby, or compulsive cleaning or organizing related to the baby's care. Other more specific examples can be related to infant feeding such as counting the minutes of a breastfeed or counting up all the ounces a baby is eating in a day.
Fear of Judgment: Parents with postpartum OCD may feel ashamed or fearful of judgment if they disclose their intrusive thoughts or compulsive behaviors. This fear can lead to isolation and reluctance to seek help, further exacerbating the condition.
Coping Strategies for Postpartum OCD:
Seek Professional Help: If you suspect you or a loved one is experiencing postpartum OCD, it's essential to seek help from a mental health professional experienced in treating perinatal mood disorders. Therapy, such as cognitive-behavioral therapy (CBT) or Acceptance and Commitment Therapy (ACT) can be highly effective in treating OCD symptoms.
Educate Yourself: Learning about postpartum OCD can help normalize the experience and reduce feelings of shame or isolation. Understanding that these intrusive thoughts are a symptom of OCD and not a reflection of your character or intentions is crucial. This book is an excellent resource.
Practice Self-Compassion: Being a new parent is challenging enough without adding the burden of mental health issues. Remember to practice self-compassion and kindness towards yourself. You're doing the best you can in a difficult situation.
Establish a Support System: Surround yourself with understanding and supportive individuals who can offer emotional support and practical help when needed. This may include family members, friends, or support groups for parents experiencing postpartum mood disorders.
Set Realistic Expectations: Adjusting to parenthood takes time, and it's okay not to have everything figured out immediately. Set realistic expectations for yourself and prioritize self-care activities that help reduce stress and promote well-being.
Engage in Stress-Reducing Activities: Incorporate activities into your routine that help reduce stress and promote relaxation. This may include mindfulness meditation, gentle exercise, spending time in nature, or engaging in hobbies you enjoy.
Communicate with Your Partner: Open and honest communication with your partner about your thoughts and feelings can strengthen your relationship and provide much-needed support during this challenging time. Encourage your partner to educate themselves about postpartum OCD and involve them in your treatment plan.
Final Thoughts:
Postpartum OCD is a real and treatable condition that affects some new moms. By understanding the symptoms and seeking appropriate help and support, individuals can learn to manage their symptoms effectively and enjoy their parenting journey to the fullest. Remember, you are not alone, and there is help available. With the right support and coping strategies, you can navigate through postpartum OCD and emerge stronger on the other side. If you’d like to explore how to gain additional support helping you navigate this time, book your free consultation today.
