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How To Deal With Postpartum Anxiety

Make Contact With Others

How Do I Deal with Postpartum Anxiety?

Try attending a mothers club or organization to meet other moms with children around your age. Meetings dont always have to be in person, especially with the advent of technology, and people may opt to hold them virtually. Video chats, in particular, can helpful to chat with others without having to go out. When one meets a party of other moms dealing with the same problems, it becomes even easier to help one another resolve the anxiety. You can also join forums for moms with children who were born in the same month as yours, as you may encounter the same challenges at the same time.

How To Find A Therapist For Postpartum Anxiety

Anyone seeking a therapist for postpartum anxiety should prioritize both the therapists expertise and the level of comfort that you feel with the therapist. You should feel that you can open up to the therapist and that she or he truly understands what you are experiencing, Hesser says.

She also recommends finding a therapist who specializes in working with perinatal women. These therapists have an in-depth understanding of attachment as well as evidence-based treatment modalities for perinatal mood disorders. They can easily describe what those modalities are, why they help, and–after getting to know you a bit–which might be most helpful for you.

How To Manage Postpartum Depression And Anxiety

Meredith Shur, MD, FACOG, is board-certified in obstetrics and gynecology, as well as a certified medical examiner.

After the baby comes, many new parents are simply relieved that they got through it. However, mothers may be unprepared to face one of their biggest potential challengeshow to manage postpartum depression and/or postpartum anxiety.

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Living With Postnatal Depression And Anxiety

In this episode of our YouTube and podcast series, The Mum Drum, we speak with Renee and Stevie about the range of emotional challenges that they both experienced on their journey to motherhood, and how their friendship helped them through.

Getting anxiety under control can improve your quality of life and overall experience of parenthood with your new baby.

Spotting The Signs In Others

Living With Postpartum Anxiety

Postnatal depression can develop gradually and it can be hard to recognise. Some parents may avoid talking to family and friends about how they’re feeling because they worry they’ll be judged for not coping or not appearing happy.

Signs for partners, family and friends to look out for in new parents include:

  • frequently crying for no obvious reason
  • having difficulty bonding with their baby, looking after them only as a duty and not wanting to play with them
  • withdrawing from contact with other people
  • speaking negatively all the time and saying that they’re hopeless
  • neglecting themselves, such as not washing or changing their clothes
  • losing all sense of time, such as being unaware whether 10 minutes or 2 hours have passed
  • losing their sense of humour
  • constantly worrying that something is wrong with their baby, regardless of reassurance

If you think someone you know is depressed, encourage them to talk about their feelings to you, a friend, their GP or their health visitor.

Recommended Reading: How To Deal With Anxiety Attacks

Help Your Partner Recognize The Change Youre Seeing In Them

Take a moment to learn how the baby blues differ from postpartum depression and anxiety. You can also see what a postpartum depression screening questionnaire looks like here. Thats a tool doctors can use to determine if your partners symptoms match up with postpartum depression.

If you think your partner might have postpartum depression or anxiety, help them recognize the change in their personality or behavior. It is important to do this with concrete examples. For example, say your partner normally enjoys a weekly phone conversation with her sister but lately shes been skipping it to sit alone with the baby. In this instance you could say, Ive noticed you havent talked to your sister in a while. How are you feeling? This can help open up the conversation in a non-accusatory way.

How Do I Know Whether I Have Postnatal Anxiety

You may have postnatal anxiety if you:

  • are being taken over by feelings of fear and worry
  • feel irritable, restless or on edge
  • have a racing heart and/or palpitations
  • are constantly worried youre not doing things right
  • are constantly worried something bad will happen
  • cant sleep
  • obsessively try to control things, such as constantly checking on your baby
  • have visions of something terrible happening to the baby

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Postpartum Depression/anxiety During Covid

Having a baby is a life-changing event and can trigger many different emotions. There is often an expectation that having a baby should be one of the happiest times of your life, and while joy and excitement is common, so is fear and anxiety. Most new mothers face some baby blues after birth, but some experience more severe and long-term depression and/or anxiety called postpartum depression and postpartum anxiety .

I was dealing with depression and anxiety before and during pregnancy how is postpartum depression/anxiety any different?

PPD and PPA are different from typical depression and anxiety in a few ways. There isnt enough research on what exactly causes PPD or PPA, but we do know that depression and anxiety after giving birth are likely caused by a combination of factors like low serotonin and hormonal shifts that happen around pregnancy, delivery, and during breastfeeding. Early parenting also has elements related to poor mental health outcomes, particularly surrounding sleep so if youre prone to depression or anxiety, it can be worsened by lack of sleep and hormones.

How do I know if I’m dealing with PPD or PPA OR if I’m just adjusting to hormonal changes/being a parent OR dealing with other COVID-19-related stress?

How do I deal with visitors? Im scared to expose myself and my baby to COVID-19, but I dont want to be isolated and I need the help.

500 Montgomery Street,

Try To Eat Healthy Exercise In Moderation And Rest As Much As Possible

DEALING WITH POSTPARTUM ANXIETY

To combat postpartum stress, make sure youre taking care of yourself, says Raffi Bilek, couples counselor and director of the Baltimore Therapy Center. Go for a walk outdoors with the baby, make sure to get a shower or bath in there when you can, hire a babysitter for an hour, and get a massage. After a birth, these things arent luxuries. Theyre necessities.

Aaptiv has workouts for every fitness level that you can fit into your schedule when you have a breather. Check out our newest classes here.

In general, Dr. Sherry Ross, OB-GYN and womens health expert at Providence Saint Johns Health Center, recommends eating well, exercising, staying hydrated, sleeping a solid seven to eight hours a day, and practicing relaxation techniqueslike mindfulness and meditationin order to minimize postpartum stress. Exercise may be the safest antidepressant for women suffering from postpartum stress, anxiety, or depression, she continues. Regular exercise can improve mental health, relieve stress, improve depression and anxiety, and help you sleep better. Yoga, acupuncture, and massage are other safe additions to your treatment plan.

But, even though choosing well-balanced foods, working out, and resting will help drastically, says McFaden, juggling all three during the postpartum period can be difficult. So be sure to give yourself a break.

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Whats The Difference Between Postnatal Anxiety And Postnatal Depression

Up to half of people who have postnatal anxiety will have postnatal depression at the same time. Postnatal depression involves having a negative mood for more than 2 weeks. You might also lose interest in normal activities, feel sad and hopeless, find it hard to concentrate, and not be able to eat or sleep.

Both anxiety and depression are more common after the birth of a baby. Combined with the normal challenges of lack of sleep and feeling overwhelmed by being a new parent, you might feel unable to cope. Its important to seek help as quickly as possible so you can get back to enjoying your new baby.

Seeking Therapy And Medical Advice

  • 1Talk to a professional about what you are going through. In some cases, talking to friends and family, keeping emotion and thought journals, and changing your lifestyle isn’t enough. In these instances, you should consider seeking the help of a professional.XResearch sourceAllen, Francis. . Diagnostic and Statistical Manual of Mental Disorders. , American Psychological Association. pp. 507-511.
  • A therapist will help you talk through your emotions and help you to create strategies for how to face your depression and anxiety.
  • A marriage counselor can help you to get the support you need. Sometimes postpartum depression and anxiety can be brought on by feeling unsupported by your partner.
  • 2Discuss hormone therapy with your doctor. When you give birth, your hormones get completely thrown out of whack. Sometimes hormone therapy can help to balance out your hormone levels, particularly those involving estrogen. However, there are some complications that can occur with hormone therapy so it is always wise to talk with your doctor in detail about the therapy.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source
  • Estrogen hormone therapy can be used in conjunction with antidepressants.
  • Antidepressant use must be accompanied by therapy sessions to ensure that you are getting the help that you need.
  • Read Also: How To Help 4 Year Old With Anxiety

    Treatments For Perinatal Anxiety

    There are various treatments that you may be offered for perinatal anxiety. Your doctor should discuss these options with you, so you can make a decision together about the best treatment for you:

    Talking therapy

    The talking therapy you are most likely to be offered for anxiety is .

    Your local mental health services may also run specific counselling or group programmes for anxiety. You can speak to your doctor or contact your local services to find out what is available.

    See our pages on talking therapy and counselling for more information.

    Self-help resources

    Your doctor could give you access to online CBT programmes to try yourself. Or they may prescribe self-help books to help you learn to manage your anxiety.

    Medication

    There are several types of medication that can help to manage anxiety. If you have any concerns about taking medication, you can talk to your doctor or pharmacist. This includes discussing any concerns about taking medication during pregnancy or while breastfeeding.

    See our page on talking to your GP if you’re worried about having this conversation.

    A combination of talking therapy and medication

    You may be offered a combination of a talking therapy and medication. Many people find that taking medication helps them feel stable enough to get the most out of a talking therapy. But others find medication or talking therapies are more helpful on their own.

    See our page on treatments for anxiety for more information.

    Finding Help For Postpartum Anxiety

    Postpartum Depression

    * Mother Matters is an online support group offered through Womens College Hospital in Toronto.

    * Mount Sinai Hospital in Toronto runs a postpartum support group for mothers with babies under a year old who are experiencing anxiety and depression.

    * Anxiety BC is an online resource for BC moms and moms-to-be that shares information on symptoms and self-care options.

    * Many hospitals across Canada have mindfulness-based meditation sessions for maternal and postpartum clients. Contact your hospital to check availability.

    Read more:

    Also Check: What Doctor Do I See For Anxiety

    Ways To Deal With Postpartum Depression

    After going through postpartum depression, my wife took several steps to improve her health.

    Postpartum Depression Information

    Hello, and welcome to episode 6 of the Parenting Over 40 podcast. Im your host, Frank Sasso. Im a licensed psychotherapist in Chicago, IL who has been in the field of wellness for over 15 years. Im also a dad, who made the decision along with my wife to have a baby after 40. Aside from my work as a therapist, Im also a certified fitness trainer. So, yea, my life can get a little crazy. In todays episode – I want to share with you 5 ways my wife coped with postpartum depression.

    Lets Learn To Help People Dealing With Postpartum Anxiety

    When we tell new moms their postpartum anxiety is normal, we diminish their experience. And we threaten their lives.

    I get emails from women all the time who are struggling with dealing postpartum anxiety, asking if what theyre experiencing is normal.

    Are these normal emotions after giving birth?

    Am I reading too much into this?

    My husband says postpartum anxiety isnt real.

    Bullshit.

    My response is the same every time. It goes something like this.

    Im here for you, I will listen to whatever you need to say, and youre worthy of enjoying this postpartum experience. I cant tell you if you have postpartum anxiety Im not that kind of doctor. What I can tell you is that what youre describing sounds very much like what I/someone I know experienced with postpartum anxiety. And if youre questioning whether you have it, I believe its worth reaching out for helpor at least for a mental health assessment.

    Read Also: How To Get Rid Of Anxiety For Good

    Stigma Around Postpartum Disorders

    Unfortunately, there is so much stigma out there around this subject that many moms are just too ashamed to reach out for help because they are worried about being judged. Whats even more discouraging is there are many moms who are fearful that their spouses or family members will be unsupportive and maybe just blow the problem off.

    For too often, and in too many ways mothers have heard other people try to minimize the way they are feeling by just brushing their emotions aside and saying things like its not a big deal just get over it or dont worry, its just your hormones.

    Well, Ive got news for you especially some of you dads – it isnt just hormones.

    Even with all our advancements in technology, the medical community cant really put their finger on exactly why Postpartum depression happens- but we do know that both biological and psychosocial factors play a role in the diagnosis. Psychosocial is just clinical jargon that means the relationship between social and psychological factors. For example, we know that a woman who has a family history of anxiety, depression or bipolar disorder may develop into a postpartum disorder. A female who has experienced stressful events during her lifetime may also trigger symptoms.

    So if you are mom out there or a soon to be mom – who has been struggling with some of these issues for longer than 2 weeks, its definitely a good idea to get some professional support.

    Let me make an analogy here.

    Tips When You Want To Help Someone With Postpartum Depression

    Dealing with Postpartum Depression, Anxiety, and Psychosis

    Postpartum depression affects as many as 10% of moms, yet the warning signs are hard to recognize for loved ones. Husbands grow frustrated with their wives if she doesnt want to bond with baby. Friends see exhaustion as just what happens when having a newborn.

    Without understanding the symptoms of postpartum depression and knowing steps to take action, it can be hard to help someone in this.

    Read Also: Can Anxiety Cause Stomach Problems

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