The postpartum time, aka the fourth trimester, can bring some of the most transformative moments of a woman’s life—but it can also bring emotional challenges that many are unprepared for. Postpartum depression (PPD) and postpartum anxiety (PPA) are real, common, and treatable conditions that affect millions of new mothers. Please note that this article focuses more on PPD rather than baby blues, which is usually a short-term phase many, many mothers go through.
If you’re feeling overwhelmed, tearful, anxious, or not quite like yourself after having a baby—you’re not alone. And most importantly, you are not failing.
In this guide, we’ll cover what PPD and PPA are, how to recognize the signs, and what steps you can take to manage and heal—because your mental health is just as important as your baby’s wellbeing.
"I caught myself crying every day and sometimes not exactly having a specific reason for it. All I knew is I was adjusting, and it was full of emotions. I had to get outside to keep endorphins coming."
What Is Postpartum Depression and Anxiety?
Postpartum Depression (PPD)
PPD is a mood disorder that can occur anytime within the first year after childbirth. It goes beyond the typical "baby blues" (which usually resolve within two weeks) and can include intense feelings of sadness, hopelessness, and detachment.
Postpartum Anxiety (PPA)
PPA is often less talked about but just as impactful. It may involve constant worry, racing thoughts, panic attacks, and insomnia, even when your baby is asleep or everything appears “fine.”
Common Symptoms of Postpartum Depression and Anxiety
Here are some signs to look out for:
Emotional Symptoms
- Feeling overwhelmed or hopeless
- Intense mood swings
- Frequent crying spells
- Irritability or anger
- Difficulty bonding with your baby
- Feeling disconnected from your family or partner
Physical and Mental Symptoms
- Trouble sleeping (even when baby is sleeping)
- Lack of energy or motivation
- Changes in appetite
- Racing thoughts or persistent worry
- Intrusive or scary thoughts (about harm to baby or yourself)
- Panic attacks
If any of these symptoms are affecting your ability to function or care for yourself and your baby, reach out to a healthcare provider as soon as possible. Resouces are listed at the end of the ariticle.
Why Postpartum Mental Health Matters
Mental health challenges after birth are common and treatable. According to the CDC, 1 in 8 women experience symptoms of postpartum depression. You are not alone, and there is help. Healing is possible—with time, support, and the right tools.
10 Ways to Manage Postpartum Depression and Anxiety
1. Talk to a Healthcare Provider
The first and most important step is to seek professional help. This might be:
- Your OB-GYN or midwife
- A primary care doctor
- A licensed therapist or psychologist
- A psychiatrist who specializes in postpartum care
They can help you create a treatment plan that might include therapy, medication, or both.
2. Consider Therapy or Support Groups
Therapy can be life-changing.
- Cognitive Behavioral Therapy (CBT) is often effective for PPD and PPA
- Talk therapy helps you explore and release emotions
- Group therapy or new mom support groups help reduce feelings of isolation
> Many communities and hospitals offer free or low-cost groups for postpartum mental health.
3. Establish a Support System
Don’t go it alone—lean on your village.
- Ask for help from family and friends
- Let someone else hold the baby while you nap or shower
- Be honest with your partner about how you’re feeling
If you are alone, like many mothers are...seek mommy and me classes, taking stroller walks, going to playgrounds and socializing with others, and sometimes just focusing on the bond that you and your baby have are enough to keep you strong.
4. Sleep as Much as You Can
Sleep deprivation makes everything harder. Try:
- Napping when baby naps
- Taking shifts with your partner at night
- Letting go of household chores (they can wait!)
- Accepting help from loved ones
This can be easier said than done, but find that sleep or catch up on sleep when you can.
5. Fuel Your Body with Nutritious Food
Good nutrition can stabilize mood and support hormonal recovery. Aim for:
- Complex carbs (oats, brown rice, sweet potatoes)
- Omega-3s (found in walnuts, flaxseed, chia seeds, salmon)
- Lean protein
- Hydration—drink plenty of water and calming herbal teas
6. Get Moving, Gently
Even gentle movement can boost your mood by increasing endorphins.
- Try a walk outside with the stroller
- Do gentle postpartum yoga or stretching at home
- Try breathwork or pelvic floor-focused exercise
> Always get clearance from your doctor before beginning postpartum exercise.
7. Practice Mindfulness and Breathing Techniques
Ground yourself when anxiety hits with tools like:
- Deep breathing (inhale for 4, hold for 4, exhale for 4)
- 5-4-3-2-1 grounding method (focus on senses)
- Guided meditations (try apps like Headspace or Insight Timer)
8. Set Realistic Expectations
You don’t have to do everything perfectly.
- Give yourself permission to rest
- Lower the bar for what “getting things done” means
- Don’t compare your journey to others—every baby and mom is different
Sometimes getting things done can just mean getting in a shower or having a solid meal. It can mean that you went outside with baby. It doesn't always mean that everything is done. Is that ideal for us? Not always, but once we can be okay with having days where we just rest and take it slow, it helps make things much more calm.
9. Minimize Overstimulation
The constant noise, lights, and demands can overwhelm anyone.
- Take breaks from screens
- Dim lights in the evening
- Use noise-canceling headphones or calming music during feedings
10. Wear Comfortable, Mood-Boosting Clothing
- What you wear can impact how you feel. Choose soft, easy-to-nurse-in clothing that helps you feel like "you" again and also helps create the "new you".
- Consider a cozy nursing sweatshirt and easy pants that give you comfort and ease. throughout your busy day.
- Find cool mom graphics tees that have empowering and uplifting quotes for mom.
11. Set the Morning up for Success
While mornings can be unpredictable, often, we can create a routine and make adjustments as needed. A routine will help for all stages of the day and especially soothe your mind because it gives some structure...just not too much.
- Open the curtains in the morning and let the sunshine in.
- Have a designated play space that baby can be in while you get dressed or prep food.
- Create something you do with baby that is routine in the morning such as nursing, changing their clothes for the day, singing a good morning song, setting out a play mat and toys while you get dressed and ready for the morning. Finding this routine can help mom and baby with something they anticipate.
- Find breakfast. Of course, you'll be sure baby has been fed and you'll be yearning for your coffee, but finding a way to have that coffee or morning muffin is very important.
When to Seek Immediate Help
It’s time to call your doctor or seek emergency care if:
- You’re having thoughts of harming yourself or your baby
- You feel like you’re “not safe” in your own mind or body
- You’re experiencing severe panic attacks or hallucinations
Postpartum psychosis is a rare but serious condition that requires immediate medical attention.
Resources for Postpartum Mental Health
Here are trusted resources to turn to for support:
Postpartum Support International (PSI) – [www.postpartum.net](https://www.postpartum.net)
National Maternal Mental Health Hotline (US) – 1-833-9-HELP4MOMS
Therapy for Moms – Check local listings or apps like BetterHelp and TherapyDen
La Leche League & Breastfeeding Counselors – if feeding is contributing to anxiety
You Deserve Support, Mama 💗
Motherhood is beautiful—but it can also be messy, overwhelming, and downright exhausting. You are not alone, and you are not broken. Getting support for postpartum depression and anxiety is a brave and empowering step forward.
With the right care, time, and resources, you will feel better.
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