Tag Archives: post partum anxiety

How to Prevent New Mom Anxiety and Stop Emotional Over-Eating

No Need To Panic About New Mom Fears

Post Partum Anxiety Is Felt By Most First-Time Mothers

It Is Only Normal To Have New Mom anxiety.

 

What are the most common causes of postnatal worry?

Fear of SIDS (sudden infant death syndrome),  choking while sleeping.

Worry that baby will ingest a foreign body while sucking on a pacifier.

Concerns over physical injury when your infant is being handled by someone other than yourself.

Being troubled about not bonding “normally” with your child.

Difficulty with, or inability to breastfeed.

Panic over not having everything in the home perfectly set up for baby’s arrival.

Anxiety over the soft parts of your child’s head and subsequent reluctance to touch.

 

This list is just an example, and could be easily expanded by the overworked new mom’s imagination.

Your midwife and obstetrician would normally have answers for those concerns.

It’s when these anxieties develop into postpartum depression and panic attacks that you need to take action.

new mom fear
Be watchful, not anxious

 

The U.S. National Library Of Medicine summarizes postpartum depression:

Many women have the baby blues after childbirth. If you have the baby blues, you may have mood swings, feel sad, anxious or overwhelmed, have crying spells, lose your appetite, or have trouble sleeping. The baby blues most often go away within a few days or a week. The symptoms are not severe and do not need treatment.

The symptoms of postpartum depression last longer and are more severe. You may also feel hopeless and worthless, and lose interest in the baby. You may have thoughts of hurting yourself or the baby. Very rarely, new mothers develop something even more serious. They may have hallucinations or try to hurt themselves or the baby. They need to get treatment right away, often in the hospital.

Postpartum depression can begin anytime within the first year after childbirth. The cause is not known. Hormonal and physical changes after birth and the stress of caring for a new baby may play a role. Women who have had depression are at higher risk.

If you think you have postpartum depression, tell your health care provider. Medicines, including antidepressants and talk therapy can help you get well.

 

Life for a new mom can be chaotic.

postpartum anxiety
It’s normal to worry

Often caring for baby comes at the cost of  your own health.

Lack of sleep is usually the first deprivation, but your healthy diet also becomes a casuality.

Stress, anxiety and sometimes outright panic attacks are the result.

There are places online that have helped many.

Can stress cause panic attacks? Yes, it can.

At least find some self help tips or seek counselling before things get out of hand.

 

How To Prevent New Mom Anxiety?

Taking care of yourself is vital so that you have the energy to keep your baby happy and healthy.

Eating to change your emotional state is a common problem, made much worse because our choice of soothing food is usually not nutritional.

There are some foods that cause anxiety, but they also have healthy alternatives.

new mom anxiety

This leads to weight gain and increased anxiety.

 

Admit You Have Strayed Into Bad Eating Habits.

 

Ask yourself  these questions:

Do I prefer comfort foods since baby has arrived?

Do fatty “goodies”  like french fries and fried foods appeal more than fresh fruit and vegetables?

Do high carb foods, like macaroni and cheese, or mashed potatoes get me drooling?

Do  sweet foods like icecream, donuts, cookies and cakes become irresistible between meals?

Do I feel anxious, with a panic attack looming, after you have indulged myself?

 

If you’ve answered yes to any of these questions, it means you are probably an emotional eater

Don’t panic when you jump on the scales.

The increased weight is the result of  a state of mind. This can be fixed.

Your lapse in eating habits is not just to do with diet, but about regaining control of your emotions.

Read what the prestigious Mayo Clinic says about how you can stop emotional eating and take charge of your dietary habits.

 

Prevent New Mom Panic And Anxiety By Planning A Healthy Diet

 

A healthy diet is crucial for baby to develop and just as critical for new moms to keep up their energy levels.

emotional eating
Choose healthy foods

With a new baby in the home, mom cannot afford to get sick or fall prone to anxiety and panic attacks.

The right nutrition in a healthy diet will help you get better faster, if you do get sick.

Remember, you are making these changes for baby’s sake, as much as your own postpartum anxiety.

Try this to get back on track:

Get your day off to a flying start with a nutritious breakfast.

Try a range of healthy cereals (not the sugary ones), or switch to muesli or porridge with a topping of  fruit.

Get to like yoghurt (not the sweet dessert types) and add some berries of your choice for extra appeal.

Don’t eat when you are not hungry, but if you must, keep healthy snacks, like fruit and nuts, handy.

Limit the amount of caffeine and sugar you take.

Target foods and juices that are rich in vitamin C, and eat plenty of green leafy vegetables which contain valuable antioxidants.

See that your pantry contains foods rich in iron and zinc, such as lean red meats, but also oysters and mussels.

Remember that emotional eaters use food not primarlily for nutrition but in dealing with stress and anxiety attacks.

Find other ways to prevent postpartum depression and deal with stress.

Push the junk food solution out of the picture.

Remove yourself from temptation during weak moments.

Go out and walk it off. The exercise is physically good for you, but it also releases endorphins (nature’s feelgood drug) into your system.

You will lift your self esteem when you break from your dependence on food.

 

Stop New Mom Fears With Some Lifestyle Changes

 

Apart from self-help, a counsellor might get you to practise visualization, learn problem solving skills or relaxtion techniques.

You could learn new breathing methods or, with a new baby in the house, you might need to become more aware of your emotional triggers.

Enlist your family members to help you notice your food choices.

Some more changes you can make:

As a new mom, focus on baby and don’t be in a rush to squeeze back into those pre-pregnancy slim cut jeans.

Start slowly with an exercise program to get back in shape.

Go for a short walk with baby or do some pelvic lifts.

Later, find a gym or pool with child-minding facilities, so you can work out alone.

Look after your nutrition first and get lots of rest (I know, easier said than done).

Try taking baby around the house as you do your chores and nap when they nap.

Don’t force yourself to nod off, just lying down will help restore your energy.

Focus on your breathing and calm your mind.

Get your partner to take on some of the night feeds if you are falling too far behind in your sleep schedule.

If possible help friends or family with some of their chores and get them to return the favor so you get some time for yourself.

Put on some music and move to the rhythm with baby. This will lift your mood and bring a smile to baby’s face.

If  you cannot get away for the moment, splash some cold water on your face, brush your teeth and comb your hair for an instant pick-me-up.

 

Click on this link now for more of our helpful advice: www.stoppanic.info/stop-panic-attacks-and-end-anxious thoughts

 

Self help might be all you need, but some need more professional guidance.

 

If you have already slipped into panic disorder, read the following message from Barry McDonagh.

He is the creator of the highly successful Panic Away Program:

 

Does your panic or anxiety hit hardest when you have to do anything a bit different, like eating out, attend a wedding, go to the hairdresser or sit in a meeting?

Maybe you worry about events you have to attend for weeks before they happen and then feign some sudden illness just to get out of going.

Have you ever left a trolley full of shopping in the supermarket just because your chest and throat felt tight or you heart was pounding like crazy?

Or maybe you have even called for an ambulance because you were convinced you were having a heart attack only to find out later it was just anxiety!

Do you experience intrusive thoughts that lead you to believe you are cracking up?

When you drive, do you fear the idea of getting stuck in traffic, on a bridge, or at a red light?

I know how you feel because I have been there too!

I know you fear that this problem will get worse, and you fear you might eventually lose control.

I know you feel anxious doing very simple things like standing in a queue, driving or even leaving your home.

I know you have tried other treatments and traditional ‘coping’ exercises that did not work.

I also know most people in your life don’t get it. They wonder why you are so anxious all the time and wish you would just ‘snap out of it.’

 

Check out Barry’s website now and find out how he can help you or someone close to you.