What is postpartum anxiety, (PPA) really? Is it the baby blues, is it like postpartum depression (PPD) or just a little worry about how to take care of your baby? In a lot of ways, it can include all three.
The baby blues affects about 80% of moms. It can start at about 2 or 3 days after delivery and can include mild anxiety. However, it only lasts about 2 -3 weeks.
Postpartum depression affects 1 in 5 new moms, and 1 in 10 new dads. Yep, I said dads! Anxiety and depression often go hand in hand before and after delivery.
I have yet to work with a client that doesn’t have some sort of combination of both.
Anxiety is a trademark symptom of postpartum depression.
But if you just focus on postpartum anxiety, it is important to understand it is an umbrella term that includes postpartum generalized anxiety, postpartum OCD, postpartum panic response, and postpartum post-traumatic stress response or birth trauma.
Symptoms associated with Postpartum Generalized Anxiety include:
- constant worry
- feeling like something bad is going to happen
- racing thoughts
- disturbances of sleep and appetite
- physical symptoms like dizziness, hot flashes, nausea, and gastrointestinal issues
Symptoms associated with Postpartum Panic include:
- panic attacks
- difficulty breathing
- unexpected waves of dread
- intense physical symptoms of chest pains, sweating, and tingling or numbness
- feeling detached from the body
Symptoms associated with Postpartum OCD include:
- intrusive thoughts that are very frightening and are predominately about harm coming to the baby or to yourself – these are just thoughts, not truths
- obsessions
- compulsions to manage the obsessions
- hypervigilance
Symptoms associated with Postpartum PTSD or Birth Trauma include:
- feelings of detachment
- nightmares
- hyper-arousal
- difficulty Sleeping
- flashbacks
- avoidance of triggers
While postpartum PTSD or birth trauma can occur from medical complications during childbirth, they can also occur when the experience is perceived as traumatic.
But perceived trauma is just as emotionally and psychologically traumatic as trauma due to medical complications.
It doesn’t matter if no one else in the room witnessed or had the same experience.
Perceived trauma is just as real!
I know you are really wanting to know if postpartum anxiety can really be prevented. The answer is YES! But if it can’t be prevented, it can absolutely be minimized.
Here is how:
- Know YOUR history and YOUR FAMILIES history of mental health
If you or your family have a history of mood or anxiety disorders or a history of trauma, then that puts you at risk.
But “at-risk” does not mean you will absolutely experience PPD or PPA.
It is important to know if you might be at risk because then you can do something about it.
For example, if you are already taking medication for anxiety or depression, don’t assume you have to stop taking it.
Because getting off medication that benefits you can be worse for your baby than staying on them.
Talk to your doctor ahead of time about whether or not you can safely continue or change to something else.
If your doctor says you can’t take any medication, then get a second opinion. Look for someone with up to date working knowledge and experience with women during their reproductive years.
- Think about your support system
You know that saying, “it takes a village.” Nothing could be more true than when you have a baby.
Because no one can do this alone.
I believe that a support system, no matter if it consists of your family, friends, tennis group, religious affiliation group, or cross-fit group, is one of the most important aspects of prevention.
Bringing home your baby is wonderful and exciting, but also scary and at times, miserable. That is normal and ok.
And you don’t have to do it alone!
- Don’t buy into the MYTHS of motherhood-fatherhood-parenthood
Here are just a few:
You should always self-sacrifice for your baby.
You must be a perfect mother-father-parent.
If you don’t breastfeed, you are not taking care of your baby and you are a bad mother.
Breastfeeding is easy.
Every mother connects with her baby in utero.
You will automatically fall in love with your baby as soon as they are born.
Motherhood-Fatherhood-Parenthood is the most amazing thing you will ever do.
Yes, these are actually myths!
Myths are deep belief systems that you have either heard or seen as truths from society, your family messages, peers, and all types of media.
The good news is that only you can decide what kind of mother-father-parent you want to be, based on your own personal values. You don’t have to know right away.
In reality, you learn as you go. And there is NO SUCH THING as a perfect mother-father-parent, only a good enough one!!
- Don’t be afraid to get help!
A big part of prevention is putting plans in place ahead of time. If you see a therapist off and on because you have periods of varying degrees of anxiety or depression, then plan on having therapy as a part of your self-care plan.
Make sure they are trained in maternal/paternal/parental mental health. If they aren’t, here is a resource with those who are trained in whatever state you are in, as well as support groups, more education, and other means of support.
Remember I said at the beginning of this article that 1 in 5 moms and 1 in 10 dads experience PPD. It is so very common. Taking care of yourself is the best way you can take care of your baby.
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Jacqueline V Cohen is a Licensed Professional Counselor and an ADHD Certified Clinical Specialists Provider who works with courageous women and mothers with ADHD, that want to live authentically, using their inherent strengths and personal values, not the unrealistic expectations of society. To learn more about her practice, visit her website. You can also follow her on Facebook.
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