Postpartum anxiety is something many moms experience but don’t often talk about. While you may expect to feel exhausted or overwhelmed as a new mom, the constant racing thoughts, irrational fears, and need for control that accompany postpartum anxiety can catch you off guard. It’s more than just being concerned about your baby’s well-being—it’s the feeling that something could go wrong at any moment, and it’s your job to prevent it.

Anxiety is a normal part of motherhood to some extent, but when it begins to take over your thoughts and impact your day-to-day life, it becomes more than just “new mom worries.” Postpartum anxiety affects nearly 10% of mothers, and it can show up in ways you might not immediately recognize.

The Surprising Ways Postpartum Anxiety Shows Up

Many moms are prepared for the idea of postpartum depression, but anxiety can slip into your life more subtly. It often sneaks in with seemingly rational concerns—like making sure your baby is safe and healthy—but then spirals into hypervigilance, where you feel the need to be constantly “on.” You might find yourself checking on your baby repeatedly through the night, fearing they might stop breathing, even though they’re perfectly fine. The reassurance that everything is okay doesn’t last long when anxiety is driving your thoughts.

Other times, anxiety shows up in ways you don’t expect. You may find yourself worrying about everyday dangers, such as toxins in cleaning products or the air quality in your home. One of the most common, yet often overlooked, signs of postpartum anxiety is the need for perfection. You might feel that everything needs to be done “just right,” from the way your baby’s clothes are folded to sticking rigidly to their feeding and sleeping schedule. If things don’t go exactly as planned, you may feel like you’ve failed. This desire for control can extend to how you care for your baby, where you may feel like no one else can do it as well as you can, leaving you hesitant to ask for help or let others step in.

You might also experience intrusive thoughts—those unwanted, distressing images or ideas that seem to pop into your head out of nowhere. For example, you might picture your baby getting hurt in some terrible way, even though there’s no real danger. These thoughts can feel scary and confusing, but they are a common part of anxiety, and they don’t define who you are as a mom.

Coping with Postpartum Anxiety

The Power of Talking About Your Anxiety

While postpartum anxiety can be overwhelming, it’s important to know that it’s manageable, and you don’t have to face it alone. One of the most effective ways to start reducing anxiety is by talking about it. Whether with a trusted partner, friend, or fellow mom, speaking your fears out loud can help release some of their power over you. When those anxious thoughts remain internal, they often grow bigger than they are. If you’re feeling stuck, reaching out to a mental health professional can provide you with tools and support tailored to your needs.

Grounding Yourself Through Breath

Another way to manage anxiety is by grounding yourself in the present moment through your breath. Anxiety often creates a fight-or-flight response, making it hard to relax. Practicing deep breathing exercises can help slow your heart rate and calm your mind. When you catch yourself spiraling into worry, take a moment to inhale deeply, hold for a few seconds, and then exhale slowly. This small act can interrupt the cycle of anxious thoughts.

Challenging Anxious Thoughts

It’s also essential to challenge the thoughts that fuel your anxiety. When you notice yourself worrying about the worst-case scenario, pause and ask yourself: Is this fear based on reality, or is it just anxiety talking? If you find yourself hyper-fixating on something small, like a missed nap or a skipped step in your baby’s routine, remind yourself that flexibility is part of motherhood. Babies are resilient, and small deviations don’t mean you’re doing anything wrong.

Prioritizing Physical Self-Care

Taking care of yourself physically can also help reduce the intensity of your anxiety. It’s hard to be mentally well when you’re running on empty. Prioritizing rest, even if that means accepting help or letting the dishes pile up for a day, is key. When you’re rested and hydrated, your body is better able to handle the ups and downs of motherhood without tipping into overwhelm.

Avoiding Information Overload

Lastly, be mindful of information overload. In today’s world, it’s easy to get caught up in searching for answers to every small concern, but this often heightens anxiety. Try to limit how much time you spend online looking up baby-related information, and focus on trusted sources. Over-researching can lead you to doubt yourself, and as a mom, your instincts are often more reliable than the endless scroll of advice.

Final Thoughts

Postpartum anxiety is more common than we realize, and it can show up in ways that feel confusing or even isolating. But you’re not alone, and what you’re feeling is something that many other moms experience. At MyTribe, we’re here to offer support, tools, and understanding, because no mom should feel like they have to carry this weight on their own. You are enough, and with time and the right strategies, you can regain control over your anxiety and start enjoying this beautiful, challenging season of motherhood.

Be gentle with yourself. Mama. You’re doing amazing.

With love,

Kim

Understanding Postpartum Anxiety: How to Recognize It and Ways to Cope