How to Manage Anxiety During the First Year Postpartum
Welcoming a new baby is life-changing—beautiful, yes—but also deeply overwhelming. Between sleepless nights, fluctuating hormones, and a wave of new responsibilities, it’s normal to feel anxious during the first year.
If this sounds familiar, you’re not alone. And you’re not doing anything wrong.
In this post, we’ll walk you through what postpartum anxiety is, common symptoms, and how to manage anxiety during the first year postpartum. With practical tools, expert insights, and relatable guidance, you’ll learn how postpartum mental health support can make a real difference.
What Is Postpartum Anxiety?
Postpartum anxiety is a mental health condition that affects many new parents—often more than you might expect. While postpartum depression is widely known, postpartum anxiety is often overlooked.
Roughly 15 to 20% of new moms experience significant anxiety after childbirth. Non-birthing parents can experience it too.
Postpartum anxiety includes:
- Persistent or excessive worry
- Difficulty relaxing, even when the baby sleeps
- Racing thoughts
- Physical symptoms like a rapid heartbeat, dizziness, or tight chest
- Restlessness or a constant sense of dread
Unlike the typical nerves that come with new parenthood, postpartum anxiety doesn’t go away on its own. It can interfere with sleep, bonding, and your ability to function. That’s why postpartum mental health support is essential.
Signs and Symptoms of Postpartum Anxiety
Recognizing the symptoms is the first step toward healing. Here are common signs to watch for:
- Constant worry about your baby’s safety
- Insomnia, even when your baby is sleeping
- Obsessive thoughts or checking behaviors
- Difficulty concentrating or feeling mentally “foggy”
- Feeling irritable, jumpy, or on edge
- Physical symptoms such as nausea or muscle tension
If these feelings persist or get worse, reaching out for postpartum mental health support can help you feel more like yourself again.
Why Anxiety Spikes in the First Year
The first year of parenthood brings a perfect storm of physical, emotional, and psychological challenges. It’s a lot all at once. Here’s why anxiety can feel especially intense during this time:
- Hormonal shifts after birth can disrupt mood regulation
- Lack of sleep makes it harder to cope with stress
- New identity roles can lead to self-doubt or overwhelm
- Social pressure to “do it all” can amplify guilt and comparison
- Isolation can make anxious thoughts feel louder and scarier
These changes don’t mean something is wrong with you—they mean you’re adjusting to a major life shift. With strong postpartum mental health support, you don’t have to do it alone.
How to Manage Anxiety During the First Year Postpartum
You can take meaningful steps to reduce anxiety and care for your mental health. Here are practical strategies that truly work:
1. Talk About What You’re Feeling
Naming your anxiety helps ease its power. Speak to someone you trust—a partner, friend, or family member.
If that’s not enough, seek help from a therapist who specializes in postpartum mental health support. Doulas, midwives, or OBs can also refer you to the right professionals.
2. Build a Postpartum Support System
No one should parent in isolation. Support can come from many places:
- Trusted friends or relatives
- A parenting group or mom meetup
- A postpartum doula
- Your partner or co-parent
Support reduces stress and creates space for rest. It’s also one of the most effective forms of postpartum mental health support available.
3. Lower Your Expectations
Perfection is not the goal—survival and connection are. Let go of the idea that everything must be tidy, scheduled, or Instagram-worthy.
Focus on simple wins: feeding yourself, resting when you can, and loving your baby. The rest can wait.
4. Prioritize Rest and Nutrition
Sleep is critical for mental health, but it’s often in short supply. Try to:
- Nap during one of your baby’s naps
- Take turns with a partner for night shifts
- Eat regular, nourishing meals
- Stay hydrated throughout the day
Good sleep and food are the foundation of postpartum mental health support. They help your body regulate and heal.
5. Move Your Body Gently
Physical activity reduces anxiety by releasing feel-good chemicals like endorphins. No gym membership needed—try:
- A walk around the block with the stroller
- A short postpartum yoga video
- Gentle stretching during nap time
Movement helps you reconnect with your body, and even 10 minutes can make a difference.
6. Try Mindfulness or Grounding Techniques
Mindfulness doesn’t require silence or hours of meditation. A few deep breaths can calm your nervous system. Try:
- 4-7-8 breathing (inhale 4, hold 7, exhale 8)
- Naming five things you can see or hear
- Progressive muscle relaxation
- Guided meditations through a free app
These tools are free, quick, and easy to use anytime. They’re excellent additions to any postpartum mental health support plan.
7. Limit Information Overload
It’s natural to seek answers—but constant Googling can heighten anxiety. Be intentional with your information sources.
Choose one or two trusted websites, books, or experts. Avoid doom-scrolling and give yourself breaks from parenting content online.
8. Accept Help (Even If It’s Hard)
It’s okay to need help. In fact, it’s essential.
Say yes when someone offers to do the dishes, hold the baby, or bring dinner. Hire a postpartum doula if you can.
Accepting support is a strength, not a weakness—and it’s a core part of postpartum mental health support.
When to Seek Professional Help
If anxiety starts to interfere with your daily life or ability to care for your baby, don’t wait. Signs it’s time to seek professional support include:
- Panic attacks or extreme fear
- Intrusive or disturbing thoughts
- Avoiding daily tasks or social interaction
- Feeling hopeless, angry, or constantly overwhelmed
- Thoughts of harming yourself or your baby
You deserve care. Mental health professionals who specialize in postpartum care can offer safe, effective treatments. Therapy, medication, and community support can be life-changing.
How Postpartum Doulas Support Mental Health
Postpartum doulas do much more than burp babies or fold laundry. They’re trained to offer emotional support, reduce overwhelm, and help parents feel more confident.
At Bay City Doulas, our postpartum doulas provide:
- Compassionate listening when you feel anxious or down
- Infant care so you can rest or take a break
- Help with feeding, sleep routines, and baby care
- Light chores that ease your daily stress
This kind of hands-on care is one of the most effective types of postpartum mental health support. We help you breathe easier, feel less alone, and recover with confidence.
Final Thoughts
Managing anxiety during the first year postpartum doesn’t mean eliminating every worry. It means recognizing when anxiety is taking over and getting the right support to feel better.
You are not alone, and you are not broken. You’re simply navigating one of life’s most profound changes.
Thank you for reading this week’s blog post, “How to Manage Anxiety During the First Year Postpartum” For more helpful tips and tricks on all things pregnancy, postpartum, and parenthood, click here!
