Does Having a Mental Health Disorder Mean You Need Treatment?

Mental health is the membrane for doing the communication, learning, thinking, emotions, and self-esteem part. Mental health is also a primary key to personal, emotional well-being and contributing to community or society. So many people have a mental illness, but they are not showing and talking about it, despite having several mental health treatment options.

But mental illness is nothing to be regretful of, it is a medical condition just like diabetes and heart disease. And these mental issues can be treated very nicely and properly. So many professionals are understanding and expanding how the human brain works and treatments that provide people to control or manage these mental health conditions successfully.

Does having a mental health disorder mean you need treatment?
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Mental illness does not separate. It can affect anyone regardless of gender, age, social status, geography, religion, spirituality, ethnicity: background, or some other aspect of cultural identity. As there are many teens who go to teen mental health treatment for their cure. While mental illness can take place at any age group, three-fourths of this illness starts by age 24.

Mental illnesses have many forms. Some are mild and only interfere in limited ways with daily life, such as specific phobias (abnormal fears). Other mental conditions are so severe that a person may need care in a hospital.

Mental illnesses are conditions that affect your thinking, feeling, mood, and behavior. They may be occasional or long-lasting (chronic).  They can also work on your ability and functions of day-to-day lifestyle.  Do we need medical help if we have any mental disorders or illnesses? This is a very well-asked question, which may save many people’s lives.


Some Mental Health Disorders

Many different conditions are acknowledged as mental illnesses. The most general types include:

Anxiety disorders

People with anxiety disorders react to certain situations with concern and fear, as well as with physical signs of panic or anxiety, like sweating and rapid heartbeat. An anxiety disorder is diagnosed if the person’s comeback is not applicable for the situation, only if the person can not handle this type of response, if the person cannot control the answer, or if the anxiety alliance with normal functioning. Anxiety disorders involve generalized panic disorders, social anxiety, and specific phobias.

Mood disorders

These types of mood disorders are also known as affective disorders, involving the feeling of overly happy or head seek feelings of sadness or fluctuations from extreme sadness to extreme happiness and vice versa. The most common mood disorders are cyclothymic disorder, depression, and bipolar disorder.

Psychotic disorders

Psychotic disorders hold distorted thinking and awareness. There are two most common types of psychotic disorders, which firstly contain hallucinations- in which the experience of blare or images which are not real, like hearing the voices of someone and imagining the appearance of a person or an object. And secondly is delusions, in which there are some false fixed beliefs that the patients accept as actual incidents, despite evidence to the contrary. Schizophrenia is also an example of this psychotic disorder.

Good Mental health Tips
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Eating disorders

This eating disorder includes extreme behaviors, emotions, and attitudes involving food and weight—some expected and binge eating disorders.

Impulse control and addiction disorders

People with drive control disorders are unable to endure impulses or appetite, to perform acts that could be harmful to others as well as for them also. Kleptomania (stealing), Pyromania (starting fires), and compulsive gambling are cases of impulse control disorders. Alcohol and drugs are familiar entities of addictions and substance abuse. Often, people with these disorders become so indulgent with the objects of their obsession that they begin to ignore their day-to-day work, relationships, and responsibilities.

(PTSD) Post-traumatic stress disorder

PTSD is a condition that can rise the terrifying and traumatic events, such as physical or sexual assault, a natural disaster, or the unexpected death of a loved one. People with PTSD often have frightening and lasting thoughts and memories of the event and tend to be emotionally anesthetized numb.

Postpartum Depression Triggers
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Types of Mental Health Treatment Options

Treatment for mental health disorders is appropriate for all humans, gender, and age. In addition, this treatment targets to reduce underlying causes, symptoms and make the condition manageable. It can be a combination of treatments because some people have better results with a comprehensive approach. Following a diagnosis of mental illness, there are various types of treatment options available at the present time. You can also have a word with your doctor to find a plan together.

But sometimes, this type of treatment plan depends on the diagnosis and seriousness of the illness. It is usually created to the individual’s needs and cannot be generalized. It is essential to consult a mental health professional before starting any form of treatment. Here are some standard mental health treatment which may help you to treat proper treatment in your illness;

Medications

There are various categories of medications that help to treat problems like anti-anxiety medications, mood-stabilizing, mental health disorders, and antipsychotic medications. Another potential benefit of medication in the recovery of mental disorders is that it may positively impact your mental illness. Because sometimes the consumption of any substance abuse can give you mental disorder so that medication can be an excellent option for mental health conditions.

At the same time, recovery from illness will assist you to stop the symptoms which are commonly taking place in changes in your relationships, sometimes the hormone levels in the body, and some negative emotions like some of your loved ones are facing this same disorder which includes anger, low self-worth, frustration, depression, etc. While counseling can help with handling these emotions, a holistic approach requires medication. People may try hardly any medications at different doses before finding something that’s right for them.

The Postpartum Depression Drug | Brexanolone (Zulresso)
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Psychotherapy

This type of treatment provides the opportunity for you to talk about mental health issues within your feelings, experiences, ideas, and thoughts. Therapists in the first place act like neutral mediators and sounding boards, which helps to teach and learn the strategies and techniques to oversee the symptoms. Therapies are the best medicine for every disease or disorder, and psychotherapy and motivational enhancement therapy can play a significant role in recovering this illness. This type is best for the person who knows their level of symptoms and experience of their health issues. Therapy treatment can also be beneficial for addressing symptoms of psychological conditions, such as anxiety and depression.

Residential and Hospital Treatment

Some people may need a critical care unit of this intensive treatment at residential or hospital treatment facilities. These programs allow an overnight stay for all-out treatment. There are some daytime programs and sessions where people and patients can take part in some long and short treatment periods. This mental illness can be treated very well in these two extents, which significantly depends on your symptoms.

Online Cognitive Behavior Therapy
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Support Groups

These types of groups play a significant role in someone’s life. You have to take care of your surroundings with whom you are talking and living around. These small things make a big difference in one’s mental illness. Group therapy is also a very successful treatment in the world of disorders. You can plan an adventure sport or a picnic. Talking and spending time with sober and healthy groups will divert the mind from another type of disorder, illness, or any type of addiction.


In Conclusion

As we see, many people in the world are facing the problem of mental disorders because of many reasons, but there is nothing to be frightened of; there are some treatments mentioned in the above article, which can help you recover from this addiction problem. And you can also live a sober and healthy life.


Author Bio

Monika Heft is a passionate blogger who explores the field of addiction recovery. With the help of her blogs, She provides information and knowledge about various types of addiction recovery. For more info visit https://evolvetreatment.com/

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Tips for Choosing a Proper Gift for a New Mom

In the first few months after the baby is born, moms are very busy and do not possess time for themselves. Every so often they don’t have time to sleep or spare a little free time. What to give moms? If you are trying to come up with the ideal gift for a new mom, you are in the right place. We have designed creative and useful gifts that mom will surely like. There are classic gifts like baby diapers, clothes and blankets that have become traditional, but we went a step further and found gifts that every mom will adore!  Find out below how to select the best gift for a new mom!

Tips for Choosing a Proper Gift for a New Mom
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Professional photography

New moms need to record every moment with their baby. Photos of a newborn baby become precious family memories. Moms are very grateful when they give away a voucher for professional photography or organize the arrival of a photographer at their home address. These photos are kept for life.

Personalized necklaces

Personalized necklaces made of silver or gold carry a dedication in the form of a name or initials. You can give a new mom a piece of jewelry with the baby’s name written on it, and we believe she will be delighted! You should think about what she prefers to wear, whether it is bracelets, necklaces or earrings. This kind of gift is a good investment because they will wear it proudly.

Comfortable pajamas

Moms need to feel good and comfortable in the beginning. At home, they will usually wear a nightgown, bathrobe or pajamas. Choose a piece of simple clothing and made of natural materials. In addition, you can consider new leggings, warm socks or slippers that have a light and soft sole.

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Grocery shopping

Moms don’t have much time to spend shopping, so bringing groceries will be a gift for a new mom that will make them very happy. You can also surprise your daughter, friend or sister, by sending her a basket full of fruit. Fresh fruit gift hampers are a gift that moms can’t resist! After pregnancy and childbirth, they need a lot of vitamins and fresh fruit to keep their immunity strong and be able to cope with the new schedule.

Cleaning service

If you pay for a cleaner as a gift for a new mom, she will be very grateful. Moms have little time and try to be with the baby as much as possible. Cleaning and maintaining a home can be very hard and stressful in the first months. If you do not want to pay for additional cleaning services, get organized with friends and family.

Moms require more rest

For the first few months, mothers are sleep deprived and tired. Taking care of a child for a few hours a day can help moms dedicate themselves or go to the hairdresser. They can only sleep or take a warm bath that will relax them. This free time is precious, and mom will be very happy that she found an extra hour or two to go for a manicure or do something she didn’t get to do.

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Massage

Moms need a massage that will relax them, and that will relieve back pain. The masseur can also come to your home address. A gifted massage will make mom more rested and calm. Massage is the easiest way to relax and achieve good health. This method of treatment has been used for more than 5,000 years, and masseurs say that regular massage improves general health, mental and physical condition.

Free evening with a partner

Although the first months when the baby arrives are very hectic and stressful, moms claim to enjoy every moment. However, every so often they require a dinner with a partner where they will be able to get closer, talk and enjoy food. Dinner for two and baby care for a few hours is a gift that moms can hardly wait for! That is an opportunity for mom to get dressed and shine again in high heels.

How to Make a Postpartum Plan for a Smooth Recovery
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Coffee maker

All new parents need a little extra caffeine! Many moms do not have the time to prepare delicious coffee and spend time in the kitchen. A coffee machine can help them with that! If your coffee machine is currently inaccessible, consider a standard coffee maker that has a lower price.

With these gifts, new moms will be able to relax and find a little more time to spend alone or with their baby. Instead of traditional gifts, select the really useful and functional ones. That will mean something to your mom in the upcoming weeks or months.


Author Bio

Alison Pearson is an interior design student. She is a writer and designer, but her ultimate passion is fitness and health. She is also a bibliophile and her favorite book is “The Sound and the Fury” by William Faulkner. Follow her on Twitter. 

 

5 Activities That Will Help You Overcome Anxiety at Home

If you have ever been in a situation where you were anticipating giving a speech or running a meeting for the first time, you probably know what anxiety is all about. Characterized by unexplained feelings of tension, worry, and restlessness, anxiety is a common emotion that sometimes develops into a mental disorder. You can manage light levels of anxiety pretty easily without the need for in-depth medical attention. In fact, only about 36% of people who live with anxiety as a mental disorder receive medical intervention. Here are a few activities you can do to help you overcome anxiety from home.

5 Activities That will help you Overcome Anxiety at Home
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Take Control of Your Breathing

Yoga as an industry has grown tremendously over the past decades due to its healing properties. As far as anxiety goes, specific easy yoga techniques provide a sense of relaxation and soothing. Particularly taking charge of your breathing and being lost in the moment will connect you to your subconscious and facilitate a self-awareness that will calm you down, helping you to overcome anxiety. Try to use the following bulleted guidelines when attempting to command your breathing:

    • Assume a comfortable position and inhale through your nose.
    • Involve your abdomen as you inhale.
    • Exhale through your mouth with lips angled like you are whistling.
    • Your exhalation should be longer than inhalation.
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Consider Using Supplements

Modern supplements can help beat anxiety without causing unwanted side effects. They achieve this by offering a sense of relaxation and boosting energy levels that will enable you to perform beneficial physical activities. There are many over-the-counter supplements such as kava, chamomile, lavender, kratom concentrates, and lemon balm. They are consumable in all kinds of forms, such as:

    • Powders
    • Pills
    • Liquid extracts
    • Additives for your tea

The use of CBD oil and medical marijuana in general to treat various medical conditions, including anxiety, has been on a constant rise in recent years. Individuals often testify to its healing properties, so be sure to check a cannabis dosing guide.

Some supplements are potentially invasive, so be sure to check with your doctor before using supplements, especially if you are on any prescriptions.

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Blow Some Bubbles

This sounds like just a childish game, but surprisingly, it works! Sometimes it is the little things that make a difference. The technicality involved in blowing bubbles helps the mind focus and steer off destructive emotions, not to mention the satisfaction of watching the actual bubbles. Besides, blowing bubbles is synonymous with breathing control. The constant drawing of air from deep inside your body will open the air pipes and chest; your lungs will have more fresh air, which is beneficial for the mind.

Sing and Dance to Your Favorite Songs

Remember how they say that everyone sings like Beyonce in the bathroom? Well, it is reasonable enough to extend the talent for self-treatment. There is something about music that makes it therapeutic for a lot of us, which is why even amid the COVID-19 pandemic, artists still perform from living rooms or balconies and gather millions of viewers. The next time you feel anxious, try dancing or singing along to your favorite jam, and that could be just the healing you need.

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Go for a Walk With Your Pet

Walking is one of the most underrated anxiety control methods. It reconnects you with nature, allowing you to interact with all sorts of life, from trees to wildlife. The chirping of birds, falling leaves, or butterflies flying around can help relax your mind. And what’s better than enjoying this with the company of your pet? Nature and the unconditional love that your dog has for you could be the answer to managing your stress and anxiety. If your locality is boring or makes you anxious, try a place where you are less known, and if possible, a luxurious neighborhood that will trigger a sense of amazement.


Anxiety can be detrimental to your health and productivity both at home and at work. From spending time with nature, dancing, to doing yoga, there are many ways to fight the mental condition. Even medical marijuana is an option preferred by many in the modern world. In order to overcome anxiety, take your time to discover what works best for you and practice it every time you feel anxiety setting in.


Author Bio

Tess DiNapoli is an artist, freelance writer, and content strategist. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry and world of fitness. Follow her on Instagram.

Easy Ways For Moms to Practice Preventive Health Care

You’ve had so many appointments during your pregnancy that going to another one is the last thing you want to do. But now that the baby is here, you’ll need all the energy and strength you can muster. You can’t take care of anyone unless you take care of yourself first. Luckily, you can try these easy ways to practice preventive health care.

Easy Ways for Moms to Practice Preventative Health Care
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

See Your General Practitioner

Spend a day scheduling appointments and setting reminders as they get closer. When the reminders appear, you can arrange for child care or get ready to bring them with you. Don’t miss yearly checkups. They can screen for all kinds of things and catch them in time to treat them. Among these tests:

    • Blood pressure
    • Blood sugar
    • Cholesterol
    • Colon cancer
    • Depression
    • Genetic testing for breast or ovarian cancer
    • Mammogram
    • Osteoporosis
    • Pap smear

If you notice other symptoms that seem to linger too long, get them checked out as soon as you can.

See a Therapist

Having a long talk with your oldest friend or your mother can prove incredibly therapeutic. But they aren’t trained professionals who can provide expert advice. When you’re raising kids, you may feel overwhelmed and alone. Your insurance plan may cover weekly visits to a mental health specialist. Take advantage of it. Even if you don’t have specific complaints or problems, a therapist knows how to listen for developing issues.

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See a Chiropractor

Don’t take your spine for granted. After all, you ask a lot of it: you often pick up children, breastfeed, work long hours at a computer, or fall asleep with your neck in a weird position. Don’t wait to make an appointment until you’re in pain. A chiropractor can make small adjustments to ensure your spine stays aligned. They might also help with headaches or other aches and pains.

See a Dietician

Don’t feel like cooking? It’s easy to slip into bad habits like eating empty calories or forgoing meals. But you still need the nutrients you were so careful to ingest during pregnancy. Check in with an expert who can help you put together a manageable and balanced meal plan. It’s an easy way to practice preventive health care that will keep you on track and remind you that your child isn’t the only one who deserves to thrive.

Postpartum Appointment Tracker
The Postpartum Plan Workbook.

Author Bio

Christina Duron is a writer living in the Chicagoland area. Her passion for writing and mental health help create thought provoking and engaging pieces and hopes to use them to empower mothers and women to embrace the beauty of motherhood.
 

Tips for Bringing Home a Baby in the Winter

Winter can be an unforgiving time of year. The temperatures are frigid, the roads are harsh, and there are mountains of snow. At one point, these conditions may have only been an inconvenience. But when you have a new baby, it can be hard not to think of all the things that can go wrong. While the dangers are real, so is our ability to prepare our babies and ourselves for the challenge. These are our tips for bringing home a baby in the winter.

Tips for Bringing Home a Baby in the Winter
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Watch Environmental Temperatures

Babies can be outside safely in the winter. But when the temperatures dip below 20 degrees Fahrenheit, it’s best to keep a baby’s trips outside as brief as possible, namely to the car and back. However, keeping a baby too warm can also have disastrous consequences, as newborns have trouble regulating their body temperatures. When setting the thermostat, try to keep the temperature between 68 and 72 degrees Fahrenheit, especially in the room where the baby is sleeping.

Bundling up

These ideas should also be kept in mind when bringing home a baby all bundled up. The rule of thumb is to dress the baby in at least one layer more than you would need as an adult, paying attention to the hands, feet, and head. Remove the layers as soon as you arrive inside to avoid overheating. Make sure the layers are loose enough that your baby can breathe.

Breathing is also an important consideration when bundling the baby for bed. Good crib bedding practices state that you should not add extra, loose blankets to the crib until the baby is at least a year old. Doing so will risk the baby suffocating. The best practice is to swaddle the baby in breathable cloth to help them feel warm, secure, and safe.

Newborn Daily Schedule
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Moisturization

If there’s one thing that’s true of the winter, it’s that the dry air can be rough on our skin. The same is true for our babies, too. When bathing babies in the winter, try to wash them briefly in water that isn’t too warm to avoid drying out their skin further. Non-fragranced, non-alcoholic soap will be the least harsh on babies’ skin. When done, make sure you pat babies dry to avoid wiping the oils from their skin. Apply a moisturizer immediately afterward to hold in the moisture. And use bamboo, hypo-allergenic diapers with aloe to help avoid diaper rash and/or chemical reactions. 


Author Bio

Christina Duron is a writer living in the Chicagoland area. Her passion for writing and mental health help create thought provoking and engaging pieces and hopes to use them to empower mothers and women to embrace the beauty of motherhood.

How to Use Essential Oils for Depression and Anxiety

Aromatherapy and essential oils offer a ton of mental health benefits.
Essential Oils for Depression and Anxiety 1
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
Essential Oils for Depression and Anxiety 1

In this time of social distancing and quarantining, many people are feeling the negative effects of distance from their loved ones, routine and everyday life. The simple pleasures that we took for granted, like coffee with a friend, leisurely strolls around the grocery store or afternoon walks through public parks won’t be a part of our lives for the foreseeable future. With all of these stressors (and more) constantly running through our minds, it’s no wonder that we need some additional at-home self-care solutions. 

Especially for those that were already struggling with mental health conditions like anxiety and depression, being constantly home-bound with nothing but your thoughts can lead to not-too-good feelings regarding yourself, your surroundings and your life. Though there isn’t an all-encompassing at-home remedy to stopping these negative thoughts in their tracks, there are several ways you can prioritize your mental and physical well-being while quarantining.

How to NOT feel isolation while in self isolation
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One of these solutions lies in using essential oils around your home as aromatherapy.

Especially now, having a relaxing, cozy space you can truly decompress in is more important than it ever has been. These following five essential oils will help make your space, and your thoughts, much more comfortable to be around for long periods of time. 

These oils can be used in a variety of ways: through diffusing, incorporating into baths or lotion, topical application with a carrier oil or inhaling the scent directly. The best way to use each of these oils is included with the description of the oils below!

Lavender 

This is perhaps one of the most well-known essential oils, and for good reason. This earthy, herbaceous scent is a fan-favorite among aromatherapists for its abilities to combat the symptoms of mild depression, ward off insomnia and ease the grip of anxious feelings and thoughts. 

To see how lavender can help you, try diffusing in your bedroom before going to sleep or applying topically with a carrier oil in the morning to pulse points, specifically wrists and behind the ears. 

Postpartum Insomnia
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Sandalwood

If meditation or self-reflection is included in your self-care routine, try diffusing sandalwood during your me-time. This warm, woody scent has shown in studies to increase both mental clarity and focus, making meditation easier while exposed to this scent. Sandalwood has also shown to have a calming effect on the limbic system, along with sedative and mood-calming properties that enhance quality of sleep. 

To incorporate sandalwood’s healing properties into your routine, drop some of the oil into your body lotion or diffuse in your living area before bed.

Orange 

If you’re experiencing a lack of energy or allover lethargy during quarantine, try incorporating a citrus scent like orange or grapefruit into your living and working space. Citrus scents like orange are known to have powerful energizing properties, with orange specifically being linked to increased feelings of happiness, energy levels and overall happier moods. A study even found the orange scent to lower cortisol levels, which leads to increased stress and anxiety.

For a much-needed burst of energy in the morning or during a mid-day slump, try diffusing in the morning and inhaling from the bottle during the day.

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Roman Chamomile

On the opposite end of the spectrum, if you’ve been having trouble getting to and falling asleep, Roman Chamomile could help regulate your sleep schedule. In various studies, this herbaceous, floral scent has proved to help users get to sleep, and can even fight insomnia for better sleep. 

To make going to bed a more pleasant experience, add some drops to your nightly shower and diffuse in the evenings to help get your body ready for sleep. 

Jasmine 

For those experiencing an overwhelming amount of emotions, jasmine essential oils have been shown to help with a variety of anxious and depressive symptoms. Not only has it proven to have a mildly sedative effect, it has been observed to have a calming effect on the brain, easing anxious thoughts, feelings and overwhelm—in fact, the scent can be “as calming as valium.” Jasmine has also been observed to stimulate the brain in certain cases, which can boost the mood and feelings of happiness.

To ease anxious feelings or thoughts during periods of high-stress, try inhaling this scent directly from the bottle or apply topically to pulse points before a long day. 

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Though there’s no way to tell when our lives will return to normal, it’s important to prioritize your physical, mental and emotional well-being during this time. This includes making yourself comfortable and feeling at-home during this stressful time—which aromatherapy and essential oils can help with. For more information on how essential oils can help with isolation anxieties, check out this visual on seven more oils and their benefits.

Essential Oils for Isolation Anxiety
Fragrancex.com

Author Bio:

Emily Borst is a digital content creator who helps FragranceX create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle. In her spare time, she enjoys traveling, crafting, reading, and eating her way through Austin, Texas.

How to Make a Postpartum Plan for a Smooth Recovery

You’ve heard of birth plans, but making a postpartum plan can be equally if not more important.

A postpartum plan is a way to help you prepare for those first few months after giving birth.  Many women create birth plans in anticipation of their labor and delivery, but often neglect the postpartum period.  This can result in sleep deprivation, breastfeeding problems, added stress and may even contribute to symptoms of postpartum depression or anxiety. 

Here’s how and why you should create a postpartum plan for the months following your baby’s birth. 
How to Make a Postpartum Plan for a Smooth Recovery
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.
How to Make a Postpartum Plan for a Smooth Recovery

The postpartum period is often called the fourth trimester and usually considered the first three months after giving birth.  However, women require different amounts of time to recover after childbirth.  The physical and hormonal changes usually regulate within six weeks, but mental health can sometimes take longer.  Whether it’s your first or your fourth child, it can be hard to predict how long you will need postpartum care until the time actually comes.

Download our 13 page printable Postpartum Plan in the Postpartum Depression Free Resource Library!

Limit Visitors

The birth of a baby is like a mass signal to all our family and friends that it’s time to come and meet them.  But too many visitors at once can interrupt the postpartum healing process.  You may either feel excited to show off your new baby, or anxious about too many people crowding them (and you).

If you’ve given birth in a hospital, then there are usually specific rules that visitors must follow and this should also be the case when you are home.  Try to schedule specific times for visitors, and don’t have everyone come all at once.  Make sure visitors are washing their hands before holding or touching baby and don’t let anyone to kiss your newborn baby.  Don’t allow visitors to simply “drop by” because that could interrupt your sleep or breastfeeding routine.  And if at any time you feel anxious or overwhelmed by your visitors, feel free to ask them to leave or excuse yourself to your your bedroom.  You’re not a party hostess. 

Communicate these rules to your family and friends, even if it feels awkward.  Adding this into your postpartum plan and letting them all know your wishes ahead of time can make it easier.  Once baby arrives, the excitement can often distract everyone from the plan, so make sure to remind them in a text, e-mail or a printed note on the front door.  No one should feel offended by your decision to focus on your postpartum health. 

printable newborn car seat signs
Click here to download The Postpartum Plan Workbook.

Keep Track of Your Appointments

Just like during pregnancy, both you and baby will require regular check ups during the postpartum period.  It’s important not to skip any of these appointments, and making a schedule of them can help.

Take a look at a calendar and figure out your postpartum timeline. When will you be 2 weeks postpartum?  Baby will need a check up with their pediatrician.  What date will you be 6 weeks postpartum?  That’s when you will need your checkup.  The postpartum period can often go by quickly, so knowing the dates that you hit these milestones ahead of time can help you stay focused on your recovery. 

If you can, try to book all of your appointments in advance.  Doctor’s offices can sometimes be difficult to get into, and a lot can change in just a few days during the postpartum period.  If you know that you have an appointment coming up, you can prepare any questions that you have ahead of time.  Making notes of things that you want to discuss can help to reduce stress and anxiety. 

And don’t forget to include any appointments with lactation consultants, the public health nurse, newborn photographers, for religious ceremonies, to get government paperwork or passports done, etc.  When you think about it, there’s a lot that needs to be done to welcome a new person into the world. 

Postpartum Appointment Tracker
Click here to download The Postpartum Plan Workbook.

Enlist Help

It really does take a village to raise a child.  Many moms these days tend to go it alone thanks to our ever busy lives.  But historically and in many cultures today, it’s unheard of for a new mother to tackle the postpartum period on her own.  Asking for help during the postpartum period does not make you any less capable of a mother.  If anything, it’s one of the smartest things you can do.

Make a list or schedule for those who are available and willing to help you out.  Your spouse or partner is going to be helper number one but it’s understandable that they won’t be available 24/7 as most workplaces only offer minimal amounts of parental leave.  Try to schedule additional help during the times they are not around.  Parents, siblings, friends, neighbors are often more than happy to help you out – all you have to do is ask. 

If you really can’t find anyone to help, and your budget can afford it, considering hiring help.  A postpartum doula is specifically trained to help you with everything you need in the postpartum period. You can also consider hiring a housekeeper or cleaning service, a food delivery service or night nurse.  If there isn’t room in your budget for these kinds of things, add them to your baby registry.

Postpartum Helper Schedule
Click here to download The Postpartum Plan Workbook.

Make Time to Rest

Your postpartum plan should be centered around getting rest.  Rest is so incredibly important in those first few months postpartum.  Regardless of how your labor and delivery went, all moms need to allow their bodies time to heal.  A lot is happening inside of us that we don’t always see from the outside.  So while making your postpartum plan, make sure to schedule in lots of time for sleep, naps and lying down with your feet up.

Moms tend to feel guilty when it comes to rest.  The urge to cook and clean and take care of everyone else is a strong force within us.  But rest is an important part of the healing process, both physically and mentally.  Thankfully, newborns are pretty cooperative when it comes to this.  Even if you’re not “sleeping when baby sleeps” make sure that both you and baby are getting enough sleep.

Once you’ve enlisted help to take care of all your other responsibilities, spend as much time as you can in bed with your baby.  Focus on breastfeeding, have lots of skin to skin contact and sleep whenever baby does. This will also help with the bonding process, which can help with symptoms of the baby blues or postpartum depression

Postpartum Sleep Tracker
Click here to download The Postpartum Plan Workbook.

Plan Out Your Meals

A healthy diet is essential to healing in the postpartum period.  What type of food you eat can affect breastfeeding, your postpartum body and your mental health.  You shouldn’t have to worry about cooking during the first few weeks, so having prepared food ready should be an essential part of your postpartum plan. 

Stocking the freezer with healthy meals is a common practice for many moms during the “nesting phase” of their pregnancy.  This will ensure that you always have something hearty that can be ready with very little effort.  Stock your pantry with healthy non-perishables that are easy to whip up, like canned meats or beans, soups, pasta, or instant oatmeal (great for boosting your milk supply.)  Buy them little by little throughout your pregnancy so that you have a fully stocked pantry by the time baby arrives.

Create a list of some of your favorite healthy dishes that family and friends can cook and bring for you when they come to visit.  The majority of people (especially veteran moms) love feeling helpful by bringing food, but you don’t want to end up with a bunch of casseroles that you’ll never touch.  They don’t have to be full meals either, you can request some simple things like fresh fruit or vegetables, smoothies or sandwiches. 

Or try a food delivery service.  There are so many different ones available now. Many of them offer free dishes and trial periods which can hold you over during the postpartum period.  Don’t forget to add gift cards to these services on your baby registry, they make great last minute or long-distance gift ideas. 

Postpartum Meal Plan
Click here to download The Postpartum Plan Workbook.

Add in Light Exercise

Your postpartum body is very different than your pre-pregnancy one.  Many moms are anxious to start dropping the baby weight and get back into shape, but postpartum fitness should be more about strength and wellness than weight loss.  Once you’ve gotten the green light from your doctor or midwife, you can begin to add in light exercise to help your body recover from pregnancy and childbirth.

Focus on your pelvic floor muscles.  The pelvic floor muscles do the majority of the work when it comes to pregnancy, labor and delivery.  During the postpartum period, they will need some work to get them back into shape and reduce the risk of pelvic pain, urinary incontinence and pelvic organ prolapse.  There are several light exercises you can do to strengthen them, including Kegels and pelvic lifts.  Or you can invest in a pelvic floor training device to do them with ease. 

Try low-impact workouts, like yoga.  Postpartum yoga is a popular option and some places even offer mom and baby classes.  Walking or jogging is another great option for moms, with local stroller walking groups popping up all over the place.  Any kind of light exercise will help get you feeling like yourself again.  But until your body is fully healed, it’s a good idea to hold off on weight lifting or high-intensity workouts. 

Postpartum Exercise Tracker
Click here to download The Postpartum Plan Workbook.

Monitor Your Mental Health

Perinatal mood and anxiety disorders are one of most common complications of childbirth.  Even if you are low risk, there are chances that you could get postpartum depression, anxiety or psychosis.  This is something all mothers should be aware of and prepare for in their postpartum plan.

Keep track of changes in your moods and daily habits.  If you feel less energy, are prone to rage and anger, become frustrated or cry easily and often, these could be warning signs that it’s more than just the baby blues.  If you think that you are suffering from postpartum depression, perform a self assessment to help you see things more clearly.

Don’t stay silent about it.  Speak up if you feel like something isn’t right.  Tell your spouse, your mom or best friend.  Talk to your doctor or midwife.  Call a postpartum support helpline.  There are several different options available and it’s better to get help sooner rather than later. 

Postpartum Mood Tracker
Click here to download The Postpartum Plan Workbook.

A postpartum plan should be designed with you and baby in mind.  Just like with a birth plan, make sure to communicate what you want with those who will be supporting you in the first few months.  And, also like a birth plan, bear in mind that things may not always go according to plan.  Your labor and delivery will have a lot to do with your recovery process.  Make sure to leave room for adjustments as needed.  Most importantly, rest, relax, and get to know your new baby!

Postpartum Plan Printable Workbook
Click here to download the Postpartum Plan Workbook, available in the Postpartum Depression Free Resource Library.

The Truth About Postpartum Anxiety and Substance Abuse

There seems to be a common connection between postpartum anxiety and substance abuse.

Many mothers suffering from postpartum anxiety are prone to addiction and substance abuse.  It’s true that drugs or alcohol can work to help numb the pain and drown our worries.  But it’s not a permanent, nor a safe, solution.  If this is a problem that you are dealing with, know that help is always available and there are other options available for handling the crippling symptoms of postpartum anxiety. 

Here’s some information for moms suffering from postpartum anxiety and substance abuse.
The Truth About Postpartum Anxiety and Substance Abuse
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Who is at risk for postpartum anxiety and substance abuse?

Postpartum disorders and addiction have a dangerous relationship, and each of them often make the symptoms of the other more severe. In the first days and weeks after childbirth, a new mother will go through a variety of emotions and sources of stress. She may experience difficult feelings and struggle with sadness, constant worrying, and extreme sleep deprivation.

Postpartum anxiety is when a woman develops an anxiety disorder following the birth of her baby that causes a disruption in her life and affects her health and well-being. Studies have discovered that women with postpartum depression or anxiety are at a greater risk for substance abuse compared to postpartum women without a mood disorder. Likewise, women with a history of substance abuse are more likely to show symptoms of postpartum anxiety.

Everything You Need to Know About Postpartum Anxiety
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Why do some mothers with postpartum anxiety abuse drugs or alcohol?

Caring for a newborn entails a great deal of work, and it is normal for a mother to experience a range of feelings including worry, unhappiness, and fatigue. If these feelings persist or interfere with a woman’s ability to care for herself or her family, she may risk developing a mood or substance use disorder.

Environmental factors such as relationship status or economic status may also leave certain mothers at a higher risk for substance abuse. Postpartum substance abuse may be a continuation of drug or alcohol use that was prevalent before or during pregnancy, or it may be the beginning of a new behavior.

Women with postpartum anxiety may use drugs or alcohol in order to:

    • Self-medicate
    • Elevate their mood
    • Relieve stress and anxiety
    • Assist in falling asleep
    • Increase Energy

Women who are prescribed opiates for postoperative pain-management or benzodiazepines for anxiety are also at an increased risk for developing a drug dependency. If you have a history of prescription drug abuse, let your health care provider so they can discuss safer alternatives during postpartum treatment. Opioids are especially addictive, making drug rehab a valuable tool for mothers struggling with dependencies after their pregnancy.

The Postpartum Depression Drug | Brexanolone (Zulresso)
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How to treat substance abuse in mothers with postpartum anxiety

Postpartum substance abuse can limit a mother’s ability to emotionally connect with her infant, adjust to their rhythms and behaviors, and anticipate or follow their development. If you or someone you love is struggling with drug or alcohol abuse and postpartum anxiety, it is important to seek treatment that will address both issues.

Many addiction treatment therapies can also be used to treat symptoms of postpartum anxiety. There are many options for rehab including inpatient or outpatient treatment and a wide variety of support groups. If you are unsure about which treatment option is best, contact a rehab specialist who can go over the options and help you find the right treatment facility.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on changing patterns of thinking and behavior. The therapist works alongside you to anticipate problems and develop healthy coping strategies. When treating anxiety in the general population, CBT has been proven to be effective with improvement rates estimated between 34% and 68%.

Common CBT exercises for treating substance abuse in women with postpartum anxiety include:

    • Setting realistic goals and learning how to solve problems.
    • Learning to manage stress and anxiety, especially with relaxation techniques.
    • Identifying and challenging negative thoughts.
    • Keeping track of feelings, thoughts, and behaviors to be more aware of symptoms and to make it easier to change thoughts and behaviors.
    • Exploring the negative consequences of continued substance abuse.
    • Identifying high-risk situations for substance abuse
    • Developing strategies for coping with and avoiding high-risk situations and the desire to use.
Online Cognitive Behavior Therapy
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Mindfulness Training

Mindfulness training is the practice of awareness and attention exercises focused on accepting your present state of emotions, thoughts, and physical sensations. When mindfulness training is practiced before, during, and after childbirth, it has been shown to significantly reduce anxiety and stress.

Some of the skills taught in mindfulness training are:

    • Observation: Being mindful and paying close attention to what is going on in the world around you.
    • Description: Having the ability to say what happened and how it made you feel.
    • Participation: Becoming involved in an activity without being self-conscious about it.
    • Taking a Non-Judgmental Stance: Learning to accept things you can’t control rather than judging them.
    • Focusing on what is going on in the moment without distraction from other ideas or events.
    • Effectiveness: Doing what works instead of second-guessing yourself.

Mindfulness training can help you recognize when you are running on “auto pilot”(acting without thinking about what you are doing), as well as developing a better attitude towards yourself and others.

Talking about Substance Abuse and Postpartum Anxiety

Postpartum anxiety can make the experience of motherhood even more stressful than it already is. The risk of drug and alcohol abuse is greater for mothers who are dealing with other disorders and unfortunately, many are afraid to speak up. Drugs and alcohol may numb the pain and symptoms of anxiety, but it only offers temporary relief and does more harm in the long run. If you are suffering from symptoms of anxiety or drug and alcohol dependency, seek help from a qualified professional and get started with a recovery program. Talk with other moms about your experience or join a support group and know that you are not alone in this battle.

How to Talk About Postpartum Depression
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If you, or someone you love is suffering from substance abuse in the postpartum period, please check out our resources and recommendations page for some sites with important information.

article Resources:


Author Bio:

Ginni Correa is a Latinx writer and mental health advocate living in Orlando, FL. Her mission is to build awareness and promote resources that can help people transform their lives. She believes in the importance of ending stigma surrounding mental health and substance abuse

I Tried Online Therapy for 30 Days and This is What Happened

Online therapy can be a great tool for busy moms.

For the past few months, I’ve been dealing with depression, despite being on anti-depressants.  I assumed it was triggered by the chronic pain I have been experiencing since developing scar tissue adhesions following my hysterectomy for endometriosis. Having suffered from depression off and on since being diagnosed with postpartum depression many years ago, I didn’t want to let it get out of control.  So I thought it was time to try out cognitive behavioral therapy via Online-Therapy.com.

Here’s a look at what my experience was like with online therapy.
I tried Online Therapy for 30 Days and this is what happened
*This is NOT a sponsored post but it does contain affiliate links, which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Online Cognitive Behavior Therapy

Online Cognitive Behavior Therapy


How Does Online Cognitive Behavior Therapy Work?

I have tried online therapy before, in the form of online talk therapy.  That means that I’ve video chatted with a licensed therapist to discuss my thoughts and feelings.  I’ve also done talk therapy in person, so online talk therapy wasn’t much different from that, aside from the convenience of it. 

But cognitive behavior therapy at online-therapy.com is a completely different world.  First of all, it’s not talk therapy.  It’s a series of activities that you do in order to help reprogram your brain.  The idea being that if you can change your way of thinking, you can change your behaviors and ultimately, your mood.

What to do if you think you have postpartum depression
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Secondly, you do it all at your own pace.  I decided to be more aggressive and try to complete all the sections in 30 days.  This meant that I was logging on and completing at least one worksheet every couple of days.  But there is no timeline, no deadlines, no schedules, no specific hours of availability.  You can complete a worksheet in the middle of the night if you want to! 

And finally, while you’re doing it all on your own, you’re never actually alone.  You’re assigned one therapist to work with you throughout the entire process.  As you complete sections and worksheets, your therapist will leave comments about what you’ve written.  You can schedule a weekly live chat and you can email your therapist whenever you need to. Over the 30 days, I really did develop a bond with my therapist and looked forward to connecting with her during the weekly chats.

16 Ways Ecotherapy is Good for Moms
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The Benefits of Working Solo

I’ve always been better working at my own pace.  Some days I would complete an entire section with it’s corresponding worksheets, and other days I would just do part of a section and one worksheet.  And while the worksheets are designed for self-reflection, I always looked forward to getting that notification that my therapist had responded to my answers.  When it was time for our live chat session, I couldn’t wait to talk to her about some of the things we had worked on.  She always had great input and feedback about the things I’d written in my worksheets.

While it was reassuring that my therapist was always there for me, I also felt empowered that I was taking control of my own thoughts and emotions.  The worksheets really made me think.  I was responsible for examining my own negative behaviors and how I responded to certain triggers.  Taking ownership of my reactions to common situations made me want to change my behaviors even more. 

Towards the last few sections, I became much more efficient at recognizing my negative thoughts and behaviors and how to replace them with positive ones, or healthier negative ones.  At the time, I found some of the worksheets to be repetitive, but now I see that was done on purpose.  Having to recall certain thoughts and behaviors over and over meant finding out which ones affected me the most. 

One Year Postpartum & Still Depressed
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The Online Therapy Toolbox

The sections and worksheets are just one part of the cognitive behavior therapy process.  In order to get the most out of therapy, I needed to make some life changes. 

Yoga and meditation was something I have been wanting to incorporate into my daily life for a while now.  In the online therapy toolbox, there are a series of yoga videos that I can access at any time, and they include both short workouts and longer ones.  

The online journal was another great tool available 24/7.  As a writer, journaling has been something I’ve started and stopped several times throughout my life.  But the online therapy journal isn’t just a blank page for me to write in all my thoughts, instead there were specific questions I needed to answer each day to get me thinking about how I wanted to feel. This made it easy for me to set goals each morning and be accountable for achieving those goals each evening.  

The action plan was a place where I was really accountable for making progress.  As I went through the online therapy course, I scheduled specific activities to help me get better.  Things like yoga, exercise, socializing events and health appointments.  As I completed each activity on my action plan, I checked off that it was done and it was added to my “ta-da” list (instead of a to-do list).  Seeing all the actions I had completed towards improving my mental health gave me a sense of accomplishment. 

7 Days of Self Care
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Getting a Diagnosis

As I go through and complete the worksheets, my therapist reads all of my answers.  She leaves a comment within 24 hours and I can reply if I want to.  She was able to divulge certain things from my answers that I didn’t immediately see.  Together, we came to the conclusion that I was suffering from some trauma related to my hysterectomy.  I realized that I hadn’t grieved for the loss of my uterus in the right way and therefore, every time I felt pelvic pain, I was reminded of that loss. 

Following that revelation, I began to work on activities to help me grieve.  I started to write about the loss and allow myself to feel the emptiness, even cry about it.  I now have an answer as to why the pain causes me to be depressed, and I have an action plan in place on how to replace that depression with something more positive. 

Postpartum Depression Triggers
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Was 30 Days of Therapy Enough?

The thing about cognitive behavior therapy is that it’s not something someone else does for you.  It’s something you learn to do yourself.  It’s not like getting a massage, it’s more like learning how to drive.  Once you learn how to change your thinking, it’s something you need to continue to do regularly.  And the more you practice, the better and more confident you will get. 

Online-therapy.com offers a course in cognitive behavior therapy.  How long it takes you to complete the course is up to you. I managed to complete the entire course in 30 days but that doesn’t signal the end of my therapy.  I now need to take everything I’ve learned and put into practice in my every day life. 

Others may need longer than 30 days to complete the course and may want additional therapist support along the way.  Thankfully, sessions are billed monthly and you can stop at any time with the click of one button. And you’ll still have access to your toolbox even after the subscription ends, so you can continue with the yoga and meditation, journal entries and action plan. 

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In Conclusion

This was the right form of therapy for me because I find it easier to write out my emotions than to voice them.  I was also in a place where I wanted to get better, and I wanted to take ownership of my own mind and moods.  Those things were key to getting the most out of the online therapy experience. 

If you’re not quite ready to do it on your own, consider the package that allows two live chats a week instead of one, so that you have that additional support.  Online-therapy.com costs less than traditional talk therapy because you’re not paying for someone else’s time by the hour.  I put off doing it for a long time because of the cost associated with it.  But eventually I needed to prioritize my own mental health, no matter the cost. 

So whatever your struggle is, I urge you to consider this option.  You may not find a diagnosis or the root cause of your mental health issues in just 30 days, and you definitely don’t need to.  For many people, mental health disorders are a lifelong battle.  You may need to do multiple rounds of therapy or try a combination of treatment options to find relief.  But if you’re interested in learning how to take control of your own mind and moods, then cognitive behavior therapy might be for you. 

Click here to sign up for Online-Therapy.com and get 20% off your first month.

Everything You Need to Know About Postpartum Anxiety

Postpartum anxiety is a common mood disorder that affects up to 15% of new mothers.

Postpartum anxiety is just as common, if not more so, than postpartum depression.  It’s seldom discussed and when it is, it’s usually grouped together with postpartum depression as if they’re a package deal.  The truth is, women can get BOTH postpartum depression AND anxiety or they can get one of the two. 

Here’s what all moms need to know about postpartum anxiety.
A New Mom's Guide to Postpartum Anxiety
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

A New Mom's Guide to Postpartum Anxiety A New Mom's Guide to Postpartum Anxiety

Everything You Need to Know About Postpartum Anxiety
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What is Anxiety?

Basically speaking, anxiety causes a person to worry.  Anxiety, in itself, is a common and natural human reaction.  It’s our body’s instinctive way of protecting us from a possible threat.  For new and expectant mothers, anxiety is almost expected, and seems to be part of the maternal instinct.  We need to worry about our newborn babies in order for them to survive. 

An anxiety disorder, however, is different.  It’s when you lose your natural ability to stop worrying when the threat has passed.  Postpartum anxiety is what it’s called when a women develops an anxiety disorder following the birth of her baby.  Women can also suffer from prenatal anxiety during pregnancy.  A postpartum anxiety disorder can cause a mother to worry so much that it disrupts her life and affects her health and well being. 

Symptoms of Postpartum Anxiety (Generalized Anxiety Disorder)

    • Constant worrying
    • Racing thoughts
    • Intrusive thoughts
    • Paranoia (always feeling like something bad is going to happen)
    • Loss of appetite
    • Insomnia
    • Hyperventilating
    • Perfectionism
    • Needing to be in control of everything
    • Physical manifestations including nausea, excessive sweating, shaking or trembling, heart palpitations or fatigue

While the symptoms themselves might not seem overly concerning, living with postpartum anxiety can be extremely debilitating.  A mother who suffers from postpartum anxiety may suffer from extreme sleep deprivation if she stays up all night worrying or watching her baby breathe.  She might start to avoid leaving the house or socializing with friends.  The constant worrying, paranoia and intrusive thoughts can take a severe toll on her mental and physical health.

Postpartum Insomnia
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Symptoms of Postpartum OCD (Obsessive Compulsive Disorder)

    • Compulsive and repetitive behavior
    • Scary and intrusive thoughts
    • Going to extreme lengths to avoid bad thoughts from becoming reality
    • Becoming obsessed about things like germs, illnesses, death, accidents, etc.
    • Extreme fearfulness 

Postpartum OCD is a form of anxiety that manifests as compulsive behavior.  It’s similar to other forms of OCD, just in this case, the worries relate to a new baby.  For example, a mother suffering from postpartum OCD may clean, wash or sanitize everything obsessively for fear of the baby getting sick.  Intrusive thoughts are very common in a mother with postpartum OCD and she may rearrange her entire life in order to avoid bad things from happening, even if they seem like a long shot. 

Symptoms of Postpartum Panic Disorder

    • Profuse sweating
    • Feeling light-headed or dizzy
    • Nausea
    • Chest Pain*
    • Racing heart beat
    • Uncontrollable shaking or trembling
    • Chills or hot flashes
    • Numbness or tingling in hands, feet or face
    • Claustrophobia
    • Hyperventilating or shortness of breath

*always seek medical care if you are experiencing any kind of chest pain.

A panic attack can feel so bad that it’s often mistaken for a heart attack.  It’s important to rule that out, especially if it’s your first panic attack.  But if you become prone to panic attacks in the postpartum period, then it’s likely you suffer from a postpartum panic disorder.  This is a more intense form of anxiety that can have several effects on a new mother’s life.  It can often happen when a mother’s fears become severe and she feels like she has no control over what’s happening. 

Postpartum Intrusive Thoughts
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Are My Worries Postpartum Anxiety?

First of all, having a baby is terrifying.  There is a lot worth worrying about.  Starting from the moment of conception, you will likely worry about your child their entire lives.  So how do you know if your worries are truly postpartum anxiety or just the normal worries that come along with motherhood?

This best way to answer this question is by determining how much your worrying is affecting your life. 
    • Do you avoid leaving the house because you’re worried about your baby getting sick? 
    • Do you lose sleep worrying if your baby is breathing? 
    • Do you avoid driving because you fear getting into an accident with baby?
    • Is your relationship suffering because you don’t trust your partner with the baby?
    • Do you panic when you can’t control absolutely everything?
    • Are you losing weight from worrying so much?

If your entire way of life has changed in order to accommodate your worries, then it could be a sign of a postpartum anxiety disorder.  It’s best to keep a journal or workbook to keep track of your worries.  Seeing it on paper can help you identify if they’re getting out of control. Even if you’re not sure, speak to your healthcare professional about your worries.  If nothing else, they may be able to provide you with some solutions to help ease your anxiety. 

Guide to Postpartum Rage
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Postpartum Anxiety Treatment Options

In the same way that mothers can suffer from both postpartum depression and anxiety, they can also suffer from either one to all three forms of postpartum anxiety.  Often, if a general anxiety disorder is not treated in the early stages, it can progressively become worse and worse.  That’s why treatment is essential.

Some popular treatment options include:

There are many treatments available for anxiety, including alternative and natural treatments.  You may not find success until you’ve tried several different ones, or a combination of them.  Even if you have established a proper treatment plan for your postpartum anxiety disorder, you should never ignore it.  Anxiety, like most mental health disorders, is something that can easily be triggered again.

Online Cognitive Behavior Therapy
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Self Care for Postpartum Anxiety

Living with anxiety can cause a lot of stress and even lead to bouts of depression or other mental illnesses.  Practicing self care is extremely important to avoid triggers and relapses.  But keep in mind that self care alone may not be enough to eliminate your symptoms.  Instead, it should be used in combination with an anxiety treatment plan.

Remember to:
Meditation Tips for People Who Hate to Meditate
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Postpartum Anxiety + Addiction

Just as there are good ways to manage symptoms of anxiety, there are also destructive ways.  Drugs or alcohol can  numb the pain and help you forget your worries, but they only offer temporary relief and do more harm in the long run.  Addiction is something that many people with anxiety struggle with, especially those with OCD, as addiction is a type of compulsive behavior.  For more information and addiction resources, visit Addictions.com/anxiety-disorders.

Talking About Postpartum Anxiety

Anxiety, in general, is one of the most common mental health disorders in the world.  While postpartum anxiety isn’t talked about as often as postpartum depression, that doesn’t mean it isn’t as important or as dangerous to mom and baby’s health. 

If you’re suffering from symptoms of postpartum anxiety, including OCD or a panic disorder, make sure to seek help from a qualified professional and establish a treatment plan.  Speak up about it with other moms too, and I promise you’ll find that you’re not alone.  (If you’re interested in sharing your postpartum anxiety story with us, click here for more info).

Perinatal Mood and Anxiety Printable Infographic Chart
Get this printable chart on Etsy!

Additional Resources:

Healthline | What You Need to Know About Postpartum Anxiety

What to Expect | Postpartum Anxiety

Verywell | Do You Have the Symptoms of Postpartum OCD?

PostpartumDepression.org | Postpartum Panic Disorders

Postpartum Progress | A Toolkit for Postpartum Anxiety & Panic Disorders

Addiction Center | Generalized Anxiety Disorder

The Tapping Solution App | App to Help You Discover EFT