Postpartum Stress
Written by: Janis Basical, OTS
Becoming a parent is wild. There’s a reason why many parents feel stressed in the early postpartum period. You’re barely sleeping. You’re exhausted beyond words. You’re trying to sort through so many new emotions during such an overwhelming time. For now, almost everything revolves around caring for your baby, and you may feel like nothing else matters. If this sounds familiar, you’re not alone.
In this post, we’ll talk about postpartum stress, what can trigger it, and simple ways to manage it.
Postpartum Stress
Postpartum stress is the physical and emotional stress that can happen after having a baby. Your hormones are all over the place, and your life feels a little unbalanced, which is why it’s so common.
Some symptoms of postpartum stress include:
Mood swings
Anxiety
Difficulty sleeping
Feeling constantly overwhelmed
Irritability
Excessive crying
Loss of appetite
Some stress is expected during this transition. But when it starts to feel like too much and heavy to manage, extra support can help.
Is It Supposed to Be This Hard?
Being a parent is hard. It’s a huge life-changing event that can come with stress and new challenges. The day-to-day demands become harder, but remember, you’re learning, recovering, and adapting all at the same time.
It’s especially hard if this is your first child because your life has suddenly changed into something completely different. But it’s natural to feel stressed while adjusting to your new normal.
Learning how to cope with this stress can make those moments much more manageable and enjoyable. When you have healthy coping strategies, it can help you stay grounded and give you the energy and patience to parent your baby.
Ways to Manage the Stress
There is no perfect way to get through the postpartum period, but small support can help. Here are some practical ways to manage the stress and feel more grounded.
Quick Relief Tools. These are things you can use in the moment when stress feels too heavy:
Breathing exercises
Move your body
Give yourself a break
Nourish your body
Get some fresh air
Prioritize self-care or self-soothing tools
Everyday Coping Strategies. These are habits and changes that can help over time:
Rest when you can
Try and sleep when your baby sleeps. A 2-3 hour nap can help you feel more restorative than short intervals.
Eat nutritious meals
Eating well can help reduce stress and fight fatigue. Focus on the basics: complex carbs, protein, fruits, and vegetables.
Stay active
Regular exercise can improve mental health and relieve stress. You don’t need a hardcore gym session. Going out for a walk outside or doing an at-home workout is simple and effective.
Engage in a hobby
Take 15-30 minutes out of your day to do something that gives you joy (i.e., journaling, yoga, cooking, gardening, art).
Accept support
Many parents feel like needing extra help means they’re failing as a parent, but that’s far from the truth. Asking for help from your partner, family, or friends gives you someone to lean on when you feel burnt out. It also gives you the chance to take care of yourself instead of being Superman and doing everything on your own.
Mindfulness
Mindfulness can help you pause in the moment and respond to stress with calmness and clarity. Try a guided meditation or gratitude practice. Focus on what you can control and let go of the rest.
Guided Meditations
When to Ask for Help
Postpartum stress is different from postpartum depression. You can experience stress from normal adjustment to motherhood and life changes. Postpartum depression involves more severe symptoms like feelings of worthlessness, loss of joy, and increased anxiety.
Don’t be afraid to ask your OBGYN for advice if you’re still struggling. If your stress feels intense, gets worse, or starts to affect your daily life, contact your doctor or another trusted provider. They are there to help with postpartum care for both you and your baby.
Key Takeaways
Postpartum stress is common and nothing to feel ashamed about.
Being a parent is hard, yet amazing and fulfilling at the same time. Give yourself time to adjust, learn new skills, and embrace this life-changing transition.
Small support can make a big difference. Use quick relief tools and build everyday coping strategies over time.
Nobody is perfect, including new mothers. Whenever you feel overwhelmed, remember that life will eventually get back to normal.
References
Wang, Y., Gu, J., Gao, Y., Lu, Y., Zhang, F., & Xu, X. (2023). Postpartum stress in the first 6 months after delivery: a longitudinal study in Nantong, China. BMJ open, 13(10), e073796. https://doi.org/10.1136/bmjopen-2023-073796
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