Some people may describe the postpartum period as a time filled with joy, love, and bonding. For others, it can also be a time of intense emotions, fear, and uncertainty. After bringing a baby into the world, life can change significantly. Sleep patterns may shift, routines may disappear, and a new level of responsibility may settle in. For some people, these changes can feel overwhelming in unexpected ways.

If you’ve found yourself constantly on edge, struggling to relax, or feeling like your thoughts won’t slow down, you’re not alone. Understanding what postpartum anxiety is, how it can show up, and what support options exist can be an empowering step toward feeling more grounded and supported in this new chapter of life.

What is postpartum anxiety?

Postpartum anxiety refers to ongoing, excessive worry or panic that occurs after having a baby or adopting a baby. While some level of stress is completely normal for new parents, postpartum anxiety goes beyond that. It can feel constant, intrusive, and difficult to control. Symptoms may impact how someone thinks, feels, and functions throughout the day.

It’s important to note that postpartum mental health challenges exist on a spectrum. Some people experience postpartum anxiety on its own, while others may experience it alongside postpartum depression or other mental health challenges.

How common is postpartum anxiety?

Postpartum anxiety is more common than many people may realize. Studies have shown that new mothers are more likely to experience postpartum anxiety than they are postpartum depression.

Additionally, studies suggest that up to 17% of postpartum women experience anxiety, but it is often under diagnosed and underreported. Normalizing conversations around postpartum mental health can help reduce stigma and encourage people to seek support.

Signs of postpartum anxiety

Postpartum anxiety symptoms may look different from person to person, but there are some common patterns. These experiences can show up mentally, emotionally, and physically.

Some common signs include:

  • Racing thoughts
  • Emotional overwhelm
  • A sense of impending danger that doesn’t go away
  • Lack of sleep, even when the baby is resting
  • Not wanting anyone to hold the baby, even trusted people
  • Wanting to be near the baby 24/7, and feeling unable to relax when separated
  • Having nightmares
  • Looking frequently at cameras or checking baby monitors repeatedly
  • Worrying abut what might happen next

Other experiences may include a constant sense of alertness and physical tension. Some people may notice emotional shifts like irritability, tearfulness, or emotional numbness. For others, anxiety can feel like a persistent unease.

Causes of postpartum anxiety

There is no single cause of postpartum anxiety. However, it may develop from a combination of biological, psychological, and social factors that overlap.

Some contributing factors may include:

  • Hormonal changes after birth
  • Sleep deprivation
  • Physical recovery from pregnancy and childbirth
  • Life changes related to identity, roles, and responsibilities
  • Pressure to “do everything right” in parenting
  • Past mental health experiences or history of trauma
  • Complications during pregnancy or delivery

Experiences like birth trauma, or birth PTSD, can also influence postpartum mental health, especially if the birth experience felt frightening, chaotic, or unsafe. For some, challenges related to breastfeeding or medical complications may increase the risk of mental health concerns.

Can dads experience postpartum anxiety?

Yes, dads and non-birthing parents can experience perinatal and postpartum anxiety. Studies suggest that 1 in 10 dads experience postpartum depression or anxiety. Postpartum mental health challenges are not limited to the person who gives birth. Partners may experience anxiety or stress related to new responsibilities, sleep deprivation, financial pressure, identity changes, and concern for both the baby and their partner’s well-being.

Postpartum mental health issues may show up differently for fathers than in mothers. Some dads may experience worry about providing for their family, intrusive fears about their child’s safety, irritability, emotional withdrawal, or a sense of pressure to “stay strong” rather than seek support. Another common experience is sometimes referred to as depleted dad syndrome. Recognizing that postpartum mental health issues can affect mothers and fathers is an important step toward creating more inclusive, supportive care for families.

Tips for coping with postpartum anxiety

While postpartum anxiety may feel overwhelming, there are supportive ways people can begin to care for their mental well-being during this time. Supportive practices can help people find grounding as they navigate emotional challenges.

Supportive coping strategies may include:

  • Getting outside: Fresh air, sunlight, and even a short nature walk can help regulate the nervous system and create moments of stress relief.
  • Accepting help when offered: Support from friends, family, or community can reduce loneliness and isolation.
  • Getting moving: Gentle movement can help support emotional regulation.
  • Engaging in hobbies: Seeking small moments of personal enjoyment, such as through reading or other hobbies, can help reconnect with identity outside of parenting.
  • Practicing self-care: Rest, hydration, nourishment, and boundaries can support mental well-being.
  • Reaching out to a mental health professional: Talking with a licensed therapist can provide support, validation, and guidance.

Coping strategies can help create stability and support emotional resilience.

How long can postpartum anxiety last?

For some people, symptoms of postpartum anxiety may ease within weeks or months. For others, symptoms can last longer.

Factors that may influence duration include:

  • Access to emotional and social support
  • Sleep quality and physical recovery
  • Mental health history
  • Life stressors and environment
  • Access to mental health support

Some people experience postpartum anxiety that fluctuates. This may mean symptoms improve at times and intensify during periods of stress, transitions, or exhaustion. Others may notice that certain triggers, such as nighttime anxiety, intensify worries and fears when the mind has more space to loop or spiral.

Therapy for postpartum depression and anxiety

Therapy can play an important role in supporting people experiencing postpartum mental health challenges. A licensed therapist can help address emotional patterns and underlying stressors behind postpartum depression and anxiety.

Therapy may focus on:

  • Understanding thought patterns
  • Learning emotional regulation tools
  • Processing fears and intrusive thoughts
  • Building personalized coping strategies
  • Strengthening emotional resilience

Cognitive Behavioral Therapy (CBT), for example, is often discussed as a structured approach that can help people recognize and change negative thinking patterns and emotional responses. In fact, CBT is commonly used and has been shown to be effective for postpartum depression and anxiety disorders.

Therapy can be a space where fears, overwhelm, and uncertainty are explored without judgment. To find a therapist near you, visit findmytherapist.com.

Understanding postpartum mental health

Adjusting to new parenthood can be a major emotional transition. Beyond the physical recovery after birth, some people may experience shifts in identity, relationships, routines, and a sense of self. Additionally, the emotional reality of motherhood can look very different from expectations. This can create feelings of confusion, guilt, or isolation.

Postpartum mental health exists on a broad spectrum. Some parents may experience temporary mental health changes like the baby blues, while others may face challenges such as postpartum anxiety, postpartum depression, postpartum rage, or postpartum psychosis. These experiences reflect how complex the transition into parenthood can be. They also highlight the importance of compassion and support for new parents navigating this new chapter of life.

Takeaway

Postpartum anxiety can feel isolating, overwhelming, and confusing. This can be especially true when it doesn’t match the version of parenthood people see online or in conversations. However, experiencing stress or anxiety after having a baby doesn’t make you weak or incapable.

Understanding postpartum mental health is about compassion. It involves recognizing that your mental health matters and that support is a part of care. Therapy can provide an understanding, supportive space as you navigate this chapter of life.

If you’re looking for support, exploring therapists near you can be a meaningful step. You can learn more and explore therapy options through findmytherapist.com.