How postpartum anxiety shows up in new parents

New parents often hear about the joy that comes with welcoming a newborn, but sometimes that happiness is overshadowed by constant worry, racing thoughts, and a fear that something might go wrong at any moment. That’s the reality of postpartum anxiety, a common yet often overlooked condition that can leave new parents feeling overwhelmed and alone.

Postpartum anxiety isn’t a sign that you’re doing something wrong. It’s an indicator that you need care, support, and understanding as you adjust to being a new parent.

If you’re experiencing symptoms of postpartum anxiety, it’s important to remember that you’re not alone and help is available. Therapy combined with self-care practices — like getting enough rest, asking for help, practicing mindfulness, and spending time outdoors — can make a real difference in how you feel.

What postpartum anxiety symptoms can feel like

Racing thoughts, panic attacks, and a persistent fear that something might go wrong are more than typical new-parent worries. When these feelings are intense, continuous, and appear in the first few weeks after your baby is born, they can be signs of postpartum anxiety.

PPA is more common than most people realize and can affect mothers, fathers, and both biological and adoptive parents. Yet even with growing research on the importance of mental health screenings, many new parents aren’t evaluated for postpartum anxiety and deal with their symptoms in silence.

While most people have heard of postpartum depression, fewer are familiar with postpartum anxiety. Both may involve symptoms like trouble sleeping, a racing heart, and constant worry.

Postpartum anxiety can show up in the first few weeks after birth or develop gradually over the following months. Without treatment, symptoms can last for months or longer than a year. Symptoms focus on fear, worry and physical tension, specifically:

Emotional symptoms like feeling overwhelmed by “what-if” thoughts and a sense of dread or panic. People also notice irritability and agitation, intrusive thoughts*, feeling disconnected from your baby, and guilt for feeling this way. 

Physical symptoms like a shortness of breath, trouble sleeping even when the baby sleeps, nausea, fatigue, restlessness, or appetite changes related to anxiety.

Postpartum anxiety is a common and often overlooked experience that involves constant worry, racing thoughts, and physical symptoms like restlessness or a pounding heart. While many people are more familiar with postpartum depression, postpartum anxiety can be just as disruptive and deserves equal attention.

*If you or your loved one is experiencing suicidal thoughts or thoughts about harming your baby or others, please call 911, contact a local crisis line such as 988, or head to the emergency room immediately. This will ensure that you receive support right away.

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Common causes of postpartum anxiety

It’s natural to worry about your baby’s health and well-being. But if you’re consistently overwhelmed by fears, having difficulty sleeping, or experiencing panic attacks, you may have postpartum anxiety. 

While there’s no single cause, experts believe several factors can trigger anxiety after childbirth, including:

• Hormonal shifts: After giving birth, a rapid decrease in estrogen and progesterone can affect your mood and make it harder to cope with stress. 
• Sleep deprivation: Not getting enough sleep heightens stress and makes it difficult to manage your emotions.
• Feelings of responsibility: New parents sometimes feel overwhelmed with feelings of needing to protect and care for their newborn.
• Stressful life events: Financial strain, relationship difficulties, or complications during childbirth can all result in anxiety after giving birth.
• Separation from your baby: Postpartum separation anxiety goes beyond simply missing your baby. It involves intense fear, overwhelm, or worry that something may happen when you’re not together even for a short time.

Factors that can increase your risk:

• A personal history of anxiety before or during pregnancy, or a family history of anxiety or depression.
• A history of pregnancy loss (miscarriage or stillbirth)
• Having a baby with a health condition
• Excessive infant crying
• Not having a supportive partner or a support network after childbirth

Finding relief from postpartum anxiety

Postpartum anxiety can feel all-consuming, impacting every part of your life. The good news is it’s treatable. With the right support, you can start to feel like yourself again.

Try these practical strategies to ease postpartum anxiety and regain your sense of calm:

1. Limit your time online. It’s easy to go down a rabbit hole of information about your child’s health or development. But too much online research can fuel anxiety. Stick to trusted medical sites, and try to limit your time spent online.
2. Join a support group. Whether in person or online, joining a support group lets you connect with other new parents who understand what you’re going through. It’s a safe space to share your experiences, learn practical coping strategies, and feel supported.
3. Ask for and accept help. When you’re feeling overwhelmed, it’s OK to reach out or say ‘yes’ when people offer help. Ask trusted friends or family members if they can lend a hand with tasks like chores, errands, or babysitting. If you don’t have local support, try connecting with nearby parent groups or babysitting co-ops where new parents help one another.
4. Move your body every day. Regular exercise is a proven way to ease anxiety. Taking a 10-minute walk around the block or spending time gardening can help you feel calmer.
5. Eat a balanced diet. Focus on whole nutrient-rich foods. Try to avoid artificial sweeteners and gluten, which can often make anxiety worse.
6. Practice mindfulness. Breathing exercises, meditation, or spending time in nature can help ground you in the present.
7. Improve your sleep. Trouble falling asleep or staying asleep is common with postpartum anxiety. Sticking to a regular sleep routine, creating a comfortable sleeping space, and turning off electronics an hour before bed can help improve rest.
8. Get treatment. For some people, medication can help reduce postpartum anxiety symptoms. Speak to your provider and share your current symptoms and concerns. They will help answer your questions and find the right medication for you.
9. Seek professional support. Talk therapy can be a powerful tool for managing postpartum anxiety. Approaches like cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), acceptance and commitment therapy (ACT), and exposure therapy can help you recognize anxious thoughts, understand your triggers, and develop healthier ways to cope.

Find care with Rula

Postpartum anxiety can feel incredibly isolating. You might feel guilty or find it hard to explain the sense that something might go wrong at any moment. Talking to a qualified mental health professional can help you process these feelings, develop tools to manage anxious thoughts, and build confidence as you navigate life as a new parent.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

Find a provider with Rula