Welcoming a new life into the world is an experience filled with profound joy and deep love. I remember it like it was yesterday. However, it also brings a host of challenges, especially for new mothers who might find themselves grappling with postpartum health anxiety. This period, while beautiful, can feel overwhelming fast. It can be difficult to try to navigate the complexities of new motherhood alongside concerns about your health.

As an OCD and anxiety specialist with over 15 years of experience—and someone who has faced OCD personally—I understand how daunting this journey can be. Postpartum health anxiety can cast a shadow over what should be a joyful time, causing a whirlwind of worries that are often difficult to control. But remember, you are not alone in this. 

Many mothers share these feelings (trust me – it’s way more common than you think) and today, I want to share more about how to manage and overcome these anxieties. My hope is that by understanding the nature of these anxieties and learning effective coping mechanisms, you can reclaim the peace and joy that this special time deserves.

Why Postpartum Health Anxiety is so Complicated

One of the reasons that postpartum health anxiety is so implicated is that there ARE a lot of hormonal and physical changes happening within your body after giving birth. To give you an idea, here are just a few of the unique challenges new mothers may face (as well as practical strategies to cope).

Biological Changes and Hormonal Fluctuations

As I mentioned, your body undergoes intense biological changes and hormonal fluctuations after childbirth. These physiological shifts can significantly impact mental health, contributing to heightened anxiety levels. This can be especially true if you hard labor complications, but it’s not exclusive to mothers who had a difficult labor.

Fear of Illness or Harm

Additionally, a common trigger for postpartum health anxiety is the fear of illness or harm befalling oneself or the baby. These fears are normal, but they may cross over the line of normal worrying into postpartum health anxiety if you feel like it’s taking over your life. This fear can manifest in various ways, such as constant checking for symptoms, excessive visits to healthcare providers, or avoiding activities that you perceive as risky.

Outside Pressure from Society

Lastly, societal expectations surrounding parenting and health can exacerbate anxiety. New mothers often feel pressure to meet certain standards or follow specific parenting practices, which can lead to increased stress and a feeling of inadequacy. 

All of these factors can quickly compound to take what can be a “normal” feeling of new motherhood, and manifest into postpartum health anxiety. But the good news? Is that it does NOT have to be your permanent reality. 

Treating Postpartum Health Anxiety

When it comes to treating postpartum health anxiety, you have options. Around here, I like to focus on two powerful methods: Exposure and Response Prevention (ERP) and Acceptance and Commitment Therapy (ACT). These evidence-based strategies are designed not only to manage but to conquer the deep-rooted fears associated with health anxiety after childbirth (and make sure that it doesn’t grow into more generalized anxiety that can affect your life more permanently.

Exposure and Response Prevention

In ERP (Exposure and Response Prevention), the aim is to gently reduce and eventually eliminate the safety behaviors that might seem comforting but actually reinforce anxiety over time. These behaviors, while they may offer temporary relief, do not address the root cause of anxiety and can even make it worse in the long run (trust me – after dealing with OCD and anxiety myself, and working in this field for over 15 years, I’ve seen it over and over again). 

Instead, with ERP, we slowly build mental resilience by resisting these behaviors and allowing yourself to face your fears gradually.

For example, if you find yourself frequently checking your body for signs of illness, the first step could be to reduce how often you do this. Instead of multiple times a day, try limiting it to once. As you become more comfortable with this new routine, you can further decrease the frequency and duration of these checks. This gradual exposure helps you expand your comfort zone bit by bit. By consistently facing your health-related fears without resorting to safety behaviors, you train your brain to manage anxiety in a healthier way, reducing the need for avoidance. Each small victory in this journey not only diminishes anxiety but also strengthens your capacity to fully embrace motherhood.

When contemplating ERP, consider the specific health anxieties you experience postpartum. Start with manageable steps—perhaps by postponing a check or spending less time looking up symptoms online. Gradually increase the difficulty by extending the time between checks or avoiding particular health forums altogether. This approach allows you to build confidence and resilience progressively in managing health anxieties.

Acceptance and Commitment Therapy

ACT (Acceptance and Commitment Therapy) offers new mothers a way to accept their anxious thoughts without judgment and view them with curiosity instead. What this means is that your prioritize not letting these thoughts dictate your daily decisions. This ultimately will allow you to be present without judgment.

For instance, you might notice anxious thoughts about health or bodily sensations if you’re experiencing postpartum health anxiety. You may think, “I feel a twinge in my stomach, and I’m concerned it’s something serious.” Instead of spiraling into worry, try acknowledging the thought: “Yes, I feel anxious about this twinge in my stomach right now.” Then, gently bring your attention back to the present moment, focusing on your baby, your surroundings, or an activity that grounds you.

Next, take value-based actions. Engage in activities that align with your values and goals as a new mother, rather than avoiding discomfort. It can be challenging, but choosing to engage fully with your baby and your new life, despite the discomfort, is so important. I like to remind myself that this work is hard, but living with postpartum health anxiety is hard too. Choose the path that brings you closer to joy and fulfillment, even if it requires facing your fears head-on.

Be Your Own Therapist: Join me Inside the OCD and Anxiety Recovery Blueprint

If you feel like anxiety—whether postpartum health anxiety or more generalized—is taking over your life, I invite you to join me inside The OCD and Anxiety Recovery Blueprint. I’vew created this signature online course to be something I WISH I had, especially for new moms that don’t always feel comfortable visiting a mental health professional for various reasons. Together, we can explore supportive strategies and build resilience for a happier, healthier you. Remember, you don’t have to face this journey alone. I would love to support you as you do!