Hey, Mama…
Have you ever felt your heart racing out of nowhere, like you just got the fright of your life—even though you’re just sitting on the couch? Or found yourself caught in a cycle of worry, replaying thoughts about your little one’s safety, your own abilities, or a hundred “what if” scenarios?
If so, you’re not alone. And it might be more than the typical “new mom nerves.” For some mothers, these feelings can point to something called postpartum panic disorder, a very real and often misunderstood condition that affects around 4 to 10 percent of new moms. Even though it's common, it doesn’t always get the recognition it deserves.
But What Exactly Is Postpartum Panic Disorder?
Unlike postpartum depression, which many people associate with feelings of sadness, postpartum panic disorder centers on anxiety, fear, and worry. It can show up as an overwhelming sense of dread, sudden panic attacks, or a constant, nagging worry that just won’t quit.
It can be terrifying, and when you’re constantly worried about your baby’s safety or whether you're doing enough as a mother, it can leave you feeling helpless and exhausted.
Recognizing the Signs
Here’s the thing: sometimes, we try to ignore what we’re feeling. We push it aside because, as moms, we’re supposed to be strong and handle it all, right? But Mama, postpartum panic disorder is more than just nerves, and it’s important to listen to your body. Pay attention to these symptoms that might indicate you’re dealing with panic disorder:
Panic Attacks: Those sudden, intense waves of fear can come with a racing heart, shortness of breath, dizziness, or even chest pain.
Excessive Worry: It’s normal to worry about your baby, but this goes beyond that. It’s constant, and it can make you feel like there’s always something wrong, even when things are just fine.
Hypervigilance: That “always on” feeling, where you’re so alert that it’s hard to relax or unwind, even when you get a rare quiet moment.
Sleep Troubles: You’d think exhaustion would make sleep easy, but when your mind is constantly racing, even rest can be hard to come by.
Avoidance: If you’re avoiding people, places, or activities because you’re worried they’ll set off a panic attack, that’s another sign to take note of.
What Can You Do?
If these symptoms are familiar, take a deep breath, Mama. You don’t have to go through this alone, and help is available. Here are a few ways to start managing the anxiety:
Reach Out for Support: Talk to a therapist or a healthcare provider who can offer guidance, diagnosis, and a treatment plan. Even just talking can sometimes lighten the load.
Postpartum Crisis Lines & Support GroupsIf you need immediate support, these groups and hotlines are here to help:
National Postpartum Support International (PSI) - (800) 944-4773
National Maternal Mental Health Hotline - 1-833-TLC-MAMA (1-833-852-6262)
Postpartum Support International (PSI) of Massachusetts - (866) 472-1897
Suicide and Crisis Lifeline - 988
Substance Abuse and Mental Health Services Administration - 1-800-622-HELP (4357)
Massachusetts Behavioral Health Help Line - 833-773-2445
Note: You’ll be prompted to choose your language when you call.
Build Your Support System: Reach out to friends or family who make you feel safe and understood, or join a new mom group. Having people around who get it can make all the difference. Here are some great options to help you connect with others who understand:
New Moms Group North End (If you live in Boston)
Facebook: (Your Town) Mom/Dad Group
Prioritize Self-Care: Nourish yourself with good food, sleep when you can, and take some gentle walks or stretches to release tension.
Practice Mindfulness: Sometimes slowing down your mind helps. Try breathing exercises, meditation, or yoga to stay grounded and find a little calm.
Medication, if Needed: For some, medication can be a helpful part of managing anxiety, even if breastfeeding. Your healthcare provider can discuss options that work best for you.
We’re Here for You, Mama 🫂
Motherhood is full of ups, downs, and unknowns. If you’re dealing with postpartum panic disorder, know that your feelings are valid, and that there is support. At Haven Place Doulas, we’re here for you—through every stage, every high, and every hurdle. We’ve walked with so many mothers through their postpartum journeys, and we’d love to walk with you, too.
Take care, Mama, and remember: You’re never alone in this. Reach out anytime—whether you need a listening ear, a helping hand, or just a moment to breathe. Let Haven Place Doulas be a part of your support team as you grow and thrive in this new season.
Mama, you are stronger than you think, and even on your hardest days, you're doing an incredible job.
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