Postpartum Anxiety and Stress
As mothers, we are the anchors for our households. Our ‘to-do’ list can feel never-ending and with this, it is easy to feel overwhelmed and anxious.
Having a baby is stressful, there’s no doubt about it. Stress to some degree is expected but when stress starts to impact on how we feel and our coping mechanisms, it can become detrimental to our health and wellbeing.
Did you know 1 in 5 postpartum women experience anxiety 1 -3 years after the birth of their baby?
Postpartum Anxiety (PPA) is often fuelled by both hormonal shifts and the demands of parenthood and is super common for mums of all ages and backgrounds.
Stress and our adrenal glands
Stress or fear triggers an adrenal gland response, also known as our ‘Fight or Flight’ response. Our adrenal glands which sit on our kidneys then produce the hormones: cortisol, adrenaline and noradrenaline. Cortisol normally is secreted throughout day (and rises and dips for various reasons) but usually spikes when we are anxious or activated as part of a stress response.
Symptoms of postpartum anxiety
Insomnia and difficulty falling asleep
Craving
Heart palpitation
Racing thoughts
Worry
OCD type tendencies
Pins and needles
Panic attack
Headache
GT disturbances
Sweating
Low libido
Stress in pregnancy
In pregnancy, the placenta plays an important buffer protecting the baby from maternal stress. If a mother is stressed, enzymes in the placenta help to lower maternal cortisol from being passed on to the baby. Research demonstrates that epigenetic changes from maternal stress can be passed on to the baby, meaning the baby can inherit some of these ‘stress’ qualities in utero prior to even being born.
Stress in postpartum
After birth, the maternal brain undergoes neuro and hormonal rewiring as part of matrescence. These dips and changes in hormones can leave a mother hyporesponsive and vulnerable to stress and anxiety for at least 7 – 10 months postpartum. If hormones and nutrient levels are not restored properly in these early postpartum months it leaves the mother further depleted, and the mother can find herself feeling even more anxious.
The difficult thing about anxiety is it can affect women differently, and the severity of symptoms really differs from one woman to the next.
Postpartum anxiety can be short-lived and be triggered by specific events – your baby is sick, your partner comes home late, you are returning to work, etc. Or sometimes women experience a feeling of generalised anxiety, fuelled both by the new responsibility of caring for an infant and shifting hormones.
What’s more, anxiety can be caused by a number of things so it’s important to get to the root-cause of what is driving your symptoms.
What can cause PPA?
Low progesterone
High cortisol
Poor sleep
Adrenal imbalances
Thyroid – ie: postpartum thyroiditis
Low iron
Nutrient deficiencies
If these feelings become overwhelming, it’s important to speak to your GP or seek the advice of a naturopath.
Thankfully, there are a number of lifestyle and dietary interventions that you can be do support your whenever you feel anxious feelings arise.
What you can do
There are a number of dietary and lifestyle interventions that you can do to help balance your nervous system. It’s important that you prioritise adrenal health, similar to going to see a dentist and brushing your teeth each day as restoring your health, anxiety and stress levels is not something that a magic pill can fix!
Nutrition
Aim to have 3 balanced meals per day. This will help to regulate blood sugar levels and stop you from getting ‘hangry’. When your blood glucose levels are low this causes cortisol to be released from the adrenal glands and can exacerbate anxiety.
Avoid sugar, caffeine and alcohol as they can also exacerbate anxiety symptoms.
Sip chamomile tea during the day and in the evening as this can be calming on the nervous system.
Aim to have some slow healthy carbs with meals, ie: sweet potato, oats and wholegrain rice. The body does need a small amount of carbs in the postpartum period to balance hormone regulation, especially progesterone levels. Typically those on a ketogenic or low carb diet will feel worse in the first year postpartum if they limit carbs.
Consider magnesium as this helps to relax and calm the nervous system. Supplementation might be warranted here, but it is best to work with a practitioner who will advise you on the test form and dosage.
Self-care
Self-care is so important for helping you to restore and rebalance your adrenal hormones. Some tips include:
Take time out for yourself whenever you can. Having an epsom salts bath, a walk in nature or watching a good movie is a great way to relax and calm down those stress hormones.
Rest when you can. Of course, this is easier said than done as a mum, but rest is important for lowering the stress response and down regulating hormones.
Create the perfect sleep den and environment that promotes relaxation. Burn lavender in a diffuser in the evenings and get blackout blinds in your bedroom so it’s dark and cosy.
Meditation can have a profound impact on health, and many studies now support its role in anxiety. There are a number of mindfulness and meditation resources (most have free trials so you can check out which you like best). Headspace and Calm are great apps you can download.
Try yoga or gentle exercise, but avoid the full intensive stuff that can aggravate the adrenal glands. Yoga nidra is a great tool that can be done before bed to help you relax.
Have a bedtime routine that promotes restful sleep. Avoid screens at least 2 hours before bed, take the time to unwind and invest in a pair of blue light blocking sunglasses such as swannies. These tell your brain it’s night time and help you to unwind and relax.