How to tackle Postpartum Anxiety so you can get back to your post-baby bliss
- Ayelet Krieger
- Dec 13, 2025
- 4 min read
Having a baby is a joyous time filled with happiness, gratitude, and awe – for some. For others, it may come as a shock and a disappointment when the blissful babymoon that was expected instead is replaced with anxious days, sleepless nights, excess worry, and irritability. Why doesn’t anyone ever talk about the possibility of this happening? With the incidence of postpartum anxiety and depression occurring in women at a rate of 10% - 15% and in men at a rate of 4% - 25%, it’s surprising that there isn’t more open dialogue surrounding such a troubling issue.
To be clear, postpartum anxiety disorders can present in both mothers and fathers following the addition of a new baby to the family. Commonly believed to be isolated to mothers due to the significant hormonal fluctuations that occur after the birth, in reality postpartum anxiety can also affect fathers – the origination simply varies. Regardless of the root cause for developing the condition, new moms and dads alike are at risk for experiencing symptoms that can interfere with the bonding that needs to take place with their new baby.
Factors That Contribute to Risk of Postpartum Anxiety
History of anxiety and depression – If you’ve suffered from these disorders prior to the birth of your baby, you are naturally more prone to relapse once baby is born, your sleep is lacking, and you’re adjusting to all of the changes. It’s not certain you will fall prey to the disorder again, but it is important to be aware of the possibility so that in the event you do, you can begin treatment quickly.
Hormonal fluctuation (women) – The level of estrogen in a woman’s body drops rapidly after birth. The dramatic and swift change is believed to be one of many possible factors that leads some women to develop PPA.
Difficulty with breastfeeding – Breastfeeding doesn’t always come easy for every mom. For some new mothers, breastfeeding is painful, difficult to accomplish, and may be lacking the support necessary for success. This can affect dad too if he is feeling helpless or irritable about the struggle. Breastfeeding trouble can weigh heavy on the whole family.
Fear of poor parenting – There are plenty of parenting books on the market with vast differences in theory about how to raise children. The truth is, there is no foolproof way to raise a child. Every child is different and what works for one, won’t work for another. The anxiety surrounding the desire to want to parent effectively can be very stressful for many new parents.
Excess stress – There is always an increase in stress when bringing a new baby home. Everyone has a huge adjustment to make. For some, the adjustment doesn’t happen seamlessly. Perhaps baby has colic, allergies, is high-needs, or mom and dad aren’t getting enough sleep. Bringing home a new baby can be an overwhelming source of stress for some new parents.
Poor marital or partner relationship – Having a solid relationship with your partner is essential for forming a healthy home environment. When relationships have gone stale and both parties are searching to have their needs met to no avail, the stress of a relationship in need of help can lead to the development of anxiety and feelings of isolation and self-doubt.
Financial hardship – Money doesn’t buy happiness, but not having enough of it can seriously hinder the mental and emotional health of new moms and dads that are enduring financial hardships. The added stress that accompanies insufficient income can heavily contribute to the development of an anxiety disorder when you’re worried about being able to provide for your new addition.
Fortunately, if you find yourself with a diagnosis of post-partum anxiety you can rest assured that it is a highly treatable condition!
First and foremost, Bby making some mindful, healthy lifestyle changes at home, you are more likely to respond to treatment more effectively. By implementing these easy tips, you can decrease your overall anxiety level allowing treatment to take a more profound effect.
Proactive Lifestyle Changes to Reduce Anxiety
Exercise – Exercise has the ability to alleviate serious stress. Create a workout routine that fits into your daily routine and stay consistent with it. Staying active can increase your mood, energy level, and reduce troublesome anxiety symptoms.
Reduce Caffeine Consumption – Caffeine is a stimulant, and in someone who is already overstimulated as is the case in anxiety sufferers, stimulants are best avoided.
Avoid Alcohol Use – While alcohol is commonly associated with a decreased inhibition, it can actually worsen anxiety and the symptoms that accompany it.
Stop Smoking – Smoking in general is terrible for your health, but the nicotine that is found in cigarettes and similar products is a stimulant – just like caffeine, stimulants and those prone to anxiety do not mix well.
Maintain a Consistent Sleep Pattern – Getting enough sleep is extremely important to mental health. Being excessively tired increases your susceptibility to anxiety symptoms as well as the severity of symptoms.
Meditate – Practicing mindful meditation is a great way to separate yourself from your constant worry and focus on your present surroundings. Often mindfully re-directing thoughts to present awareness is a powerful tool to reduce anxiety and form new cognitive patterns essential for avoiding future recurrence of anxiety.
Establish Positive Thought Patterns – Anxiety leaves its victims laden with worry and distress. By working to replace negative thought patterns with more positive cognitions, new habits begin to form that make your mind a less inhabitable place for anxiety to take hold.
Don’t suffer in silence. Postpartum anxiety is a highly treatable condition that many moms and dads have dealt with and overcome. There is hope. Reach out to those you love, with the support of those around you and a treatment plan customized to your needs, you too will live with the ability to effectively manage your anxiety.
And if you are wanting professional support through this important moment of your and your baby's life, please reach out to schedule your FREE 30-minute video session to see how therapy can help you.
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