my journey with postpartum anxiety
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We’ve all heard of postpartum depression, but postpartum anxiety isn’t talked about as often and is a lot to deal with.
I had pretty severe postpartum anxiety after my 4th baby. It started around the time I weaned her when she was about one year old and my hormones went haywire.
The problem was that I didn’t know what was going on. I just knew I was mad all the time.
Each month during my PMS week, the anxiety was almost debilitating. I was physically feeling that fight or flight response all time. I would get hung up on some small thing I had to do and not be able to stop thinking about it. I was overwhelmed with the house and life and couldn’t get past the feeling of overwhelm. I would snap in rage over small things. Finally I connected the dots and was able to find ways to deal with my postpartum anxiety.
Learning to deal with my postpartum anxiety
Reach Out
Even though my anxiety symptoms were primarily physical, it wasn’t until my doctor recommended I see a counselor that I realized how big my problem was. I had let some irrational thoughts take over a large part of my headspace. I had had some big losses I hadn’t taken the time to process.
It took a professional diagnosing me with moderate/severe depression and anxiety for me to finally acknowledge that the way I was feeling was not normal, despite my ability to remain fairly high-functioning.
Health professionals can help you sort out what symptoms are best treated with counseling, lifestyle changes, and/or supplements or medication.
The following list is by no means exhaustive, but these are things that, in addition to counseling and supplements, have helped me learn to manage my anxiety over the years.
Minimize Decisions
Have you ever heard of decision fatigue? Decision fatigue is basically the idea that when we are faced with too many decisions throughout the day, we begin to tire out and loose our ability to make good decisions. I feel this all the time, which is why I’ve eliminated the “what’s for dinner” decision through meal planning, the “what are we supposed to be doing right now” decision through a loose daily schedule, and even the “how can I meet with God right now” decision with a daily Bible and devotional. Find ways to simplify your life and build habits that eliminate the need for unnecessary decision making.
Move Your Body
I am still shocked when I think back to appointments with my doctor and counselor and realize that no one ever asked me if I was exercising regularly. Physical exercise has a profound effect on our mental health. Don’t believe me? Get out for a brisk walk or another form of moderate exercise every day for a month and see what happens. Establishing this habit can be a challenge at first, but it is so worthwhile.
monitor media use
Social media can be a lot of fun, and it can be a way to connect with people. Or, it can be an anxiety-producing quagmire! Be careful who/what you allow into your headspace through social media. Additionally, being informed about the goings on of the world is important. But being bombarded with news headlines ALL day can be exhausting and fear-provoking. Turn off alerts and decide when you want to take in the news.
Eat Well
I am honestly not an advocate of any fad diet. But I am a huge advocate of eating REAL FOOD. Load up on single ingredient foods like produce of all kinds, grains, and proteins like meat and beans. Also cutting out refined foods and sugars helps your body and brain simply work better. And of course, keep a good dark chocolate on hand at all times.
Drink Water
Experts commonly recommend drinking 8 glasses of water a day. The fact is, even your brain needs water to function at its best. Staying hydrated can ease stress on your body, contributing to increased mental health as well. This is one of the easiest things you can do to try and relieve some physical anxiety symptoms. I like to see how much water I can drink while driving to and from school each day. (Thankfully it’s a short trip or this wouldn’t be wise for my bladder!)
I’ve also found that caffeine exacerbates my anxiety. I try very hard to stick to one cup of coffee in the morning, then focus on drinking water.
Sleep Well
Sleep is another basic NEED our bodies and brains have. Even in the thick of parenting and meaningful work, sleep has to be a priority in our families. Do everything you can to promote healthy sleep habits in your family. And when sleep simply isn’t happening due to illness or a newborn – GET HELP with anything you can.
Be Mindful
Take time to breathe, to pray, to relax your body and mind into each present moment. Slow down your eating and really taste your food. Process your feelings regularly through journaling or artwork.
Get Help Getting Organized
While finding contentment in the midst of chaos is important, bringing order to our surroundings can have a profound effect on our mental health. You may be motivated enough to declutter your space on you own. If not, there are professional organizers who can help you. If you can’t afford help, invite a trusted friend to help you.
Find a Creative Outlet
For me, it is literally making things with my hands. For others, it may be journaling, making a meal for a friend, mailing notes the old-fashioned way, or even just coloring with the kids.
You may not feel like a creative person, and that’s okay. But there IS something therapeutic about creating. Try swirling paint around on a canvas for 10 minutes and tell me if you don’t feel a little better.
Take a Break
We are very serious about Sabbath around here – meaning that one day out of every week we REST. Seriously, we let the dirty dishes pile, we lay around, we might get out for a hike, and we just generally slow down and focus on connecting with God and each other.
help dealing with your postpartum anxiety
Remember, we can use all of the above tips and more to help us manage our postpartum anxiety. It may not go away all together. I found that my anxiety was almost absent throughout my entire last pregnancy, and then started to come back around 4-5 months postpartum.
Remember that our bodies and brains are strong, capable, and sometimes influenced by situations or hormonal shifts that are out of our control. If you’re feeling anxious or “off,” please talk to your doctor and make a plan that will help get your anxiety under control. I’m so glad I did.
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