Coping with Postnatal OCD: Tips and Strategies for New Moms

As a new mom, dealing with postnatal OCD can be overwhelming. You may feel like you’re alone in your thoughts and worries, but rest assured that many women experience these symptoms after giving birth.

At first, I thought it was just a case of new mom anxiety. But, as days turned into weeks, my anxiety started to spiral out of control. I couldn’t shake off the feeling that something terrible was going to happen to my baby.

Every time I walked past a sharp object, I would imagine accidentally hurting my baby. The most mundane tasks like changing a diaper or bathing my baby became a source of immense stress and anxiety for me.

My intrusive thoughts would keep me up at night, and I found myself constantly checking on my baby to make sure she was still breathing. As a result, I was always on edge, exhausted, and unable to enjoy motherhood.

I felt ashamed to share my experience with anyone, thinking that people would judge me for being a bad mother. I was afraid that they would take my baby away from me and that I would lose the only thing that mattered to me in the world.

In this blog post, we’ll explore what postnatal OCD is and offer tips and strategies for managing it so you can focus on enjoying motherhood.

What is Postnatal OCD?

Postnatal OCD is a type of anxiety disorder that affects new mothers. It involves having intrusive thoughts or urges related to harming the baby, which can cause intense anxiety and fear.

Unlike postpartum depression, which can involve symptoms like sadness and feelings of worthlessness, postnatal OCD often focuses on specific actions.

Postnatal OCD involves intrusive thoughts or urges related to harming the baby and can affect new mothers who have a history of mental health issues or experienced trauma during pregnancy or childbirth.

The prevalence of postnatal OCD is increased among new mothers who have a history of mental health issues or experienced trauma during pregnancy or childbirth.

Although the exact causes are not fully understood, hormonal changes and stress may also contribute to the development of this condition.

Seeking professional help from a therapist or healthcare provider can be helpful for managing these symptoms and developing coping strategies.

Signs and Symptoms of Postnatal OCD

During my experience with postnatal OCD, I noticed a few common signs and symptoms. The first was intrusive thoughts or images that were often disturbing and difficult to ignore. These thoughts would pop into my head without warning and made it hard for me to focus on anything else.

Another symptom was the need to engage in compulsive behaviors or rituals. For example, I found myself constantly checking on my baby even when they were sleeping soundly. This behavior gave me temporary relief from anxiety but ultimately increased feelings of guilt and shame.

Speaking of anxiety, it’s also a common symptom among those with postnatal OCD. Alongside anxiety comes fear, guilt, shame or disgust over their actions – which only increases the cycle of worry in one’s mental health journey.

Overall, these symptoms can be incredibly distressing for new moms who are already experiencing significant life changes after giving birth. It’s important to seek help if you’re struggling with any of these symptoms so that you can get back to feeling like yourself again.

Causes of postnatal OCD

Although the exact cause of this disorder is unknown, it is believed to be related to hormonal changes that occur during and after pregnancy. During pregnancy, a woman’s body undergoes significant hormonal changes, including an increase in estrogen and progesterone levels.

After giving birth, these hormone levels drop rapidly, which can trigger a range of physical and emotional symptoms, including anxiety, depression, and OCD.

In addition to hormonal changes, postnatal OCD may also be triggered by a range of factors, including a family history of OCD, high levels of stress, lack of sleep, and a history of anxiety or depression.

While the exact cause of postnatal OCD may be unknown, it is important to seek professional help if you are experiencing symptoms of this disorder.

A trained mental health professional can help you manage your symptoms and develop effective coping strategies to improve your quality of life and your ability to care for your new baby.

Tips for Coping with Postnatal OCD

When you’re struggling with postnatal OCD, it’s important to remember that you’re not alone. These tips will go along way to help you cope up positively:

1. Talk to Someone

When you’re struggling with postnatal OCD, it’s important to talk to someone about what you’re going through. Reaching out to a trusted friend or family member can provide the emotional support and validation you need during this challenging time.

However, if your symptoms are particularly severe or interfering with your daily life, consider speaking with a therapist who specializes in postnatal mental health.

tips for coping with postnatal OCD

They can help you develop coping strategies and offer guidance on how to manage your symptoms effectively.

Remember that seeking help is not a sign of weakness; it takes strength and courage to ask for support when we need it most. Don’t hesitate to reach out for help – there are resources available that can make all the difference in your recovery journey.

2. Get Professional Help

Consult with your OBGYN or primary care physician to discuss your symptoms. They can provide you with a referral to a mental health professional who specializes in postnatal OCD and can help you manage your condition.

It’s important to seek professional help as soon as possible so that you can start feeling better. Consider medication if recommended by your healthcare provider, but only after trying therapy and other non-pharmacological interventions first.

Medication should not be the first line of treatment for postnatal OCD, but it may be necessary in some cases. Work closely with your healthcare provider to find the right medication and dosage that works for you.

  • Consult with your OBGYN or primary care physician
  • Ask for a referral to a mental health professional
  • Consider medication if recommended by your healthcare provider

3. Join a Support Group

Connecting with other new moms experiencing similar struggles can be incredibly helpful when dealing with postnatal OCD. Joining a support group provides a safe space to share experiences, ask questions and receive emotional support.

Look for local support groups online or through community resources, such as hospitals or parenting centers. Meeting other women who are going through the same thing can make you feel less alone and remind you that there is hope.

When I joined my first postnatal OCD support group, it was like a weight had been lifted off my shoulders.

Finally having people to talk to who understood what I was going through made all the difference in the world. It allowed me to process my thoughts and feelings in a healthy way without fear of judgement or shame.

4. Practice Self-Care

Prioritizing rest and relaxation is crucial when coping with postnatal OCD. As new moms, we often feel like we need to be on the go constantly, but it’s important to recognize when our bodies and minds need a break.

Finding activities that bring us joy can also help alleviate symptoms of anxiety. Whether it’s taking a walk outside or reading a book before bed, make time for these things regularly.

Mindfulness exercises like meditation or deep breathing techniques can also be helpful in managing postnatal OCD symptoms. It may take some practice, but learning how to quiet your mind and focus on the present moment can provide relief from racing thoughts and feelings of overwhelm.

Remember, taking care of ourselves is not selfish – it’s necessary for our own wellbeing as well as that of our families. So make sure you prioritize self-care in your daily routine.

5. Stay Active

Engaging in light exercise has helped me tremendously in managing my postnatal OCD. Whether it’s a walk around the neighborhood, a yoga session, or swimming at the local pool, getting active and moving has been key to improving my mental health.

It can be tough to find motivation during those low days, but even just 10 minutes of movement can make a difference.

I used to feel ashamed about seeking help for my postnatal OCD, but I’ve come to realize that asking for support takes strength and courage.

With the right coping strategies and professional guidance, managing this condition becomes more manageable. Remember that you are not alone and there is no shame in seeking help when needed.

Key Takeaways:

  • Take short walks around your neighborhood
  • Try practicing yoga or meditation
  • Go swimming at your local pool
  • Don’t be afraid to seek professional guidance
  • Practice self-care regularly

Strategies for Managing Postnatal OCD

It’s been some months since my baby was born, but I’m still struggling with postnatal OCD. Here are some strategies to help you sail through:

1. Cognitive-Behavioral Therapy (CBT)

When I was struggling with postnatal OCD after the birth of my daughter, Cognitive-Behavioral Therapy (CBT) was one of the most effective treatments for me. Through CBT, I learned how to identify and challenge negative thoughts that were fueling my anxiety.

My therapist taught me practical techniques for recognizing these thoughts as they arose and replacing them with more realistic and positive ones.

In addition to addressing negative thought patterns, CBT also helped me learn relaxation techniques to manage my anxiety.

cognitive behavioral therapy for postnatal OCD

My therapist guided me through exercises such as deep breathing and progressive muscle relaxation that allowed me to calm down when I felt overwhelmed by intrusive thoughts or compulsions.

Finally, practicing exposure therapy was another crucial component of my CBT treatment plan. Together with my therapist, I gradually confronted some of the fears that were driving my OCD symptoms using a technique called exposure therapy.

This approach involved confronting situations or objects that triggered intense fear or anxiety while learning new coping strategies in real-time.

2. Exposure and Response Prevention (ERP)

When I first started my exposure and response prevention (ERP) therapy for postnatal OCD, I was nervous. The idea of gradually exposing myself to trigger situations without performing compulsions seemed daunting.

But my therapist helped me develop coping strategies for managing anxiety during exposure. With her guidance, I created an ERP plan that slowly introduced me to the things that scared me most.

One of the key components of ERP is working with a therapist to develop a plan tailored specifically to your needs. This can include identifying triggers and creating gradual exposure exercises that challenge you while still feeling manageable.

Developing coping strategies like deep breathing or mindfulness techniques can also be incorporated into the plan to help manage anxiety during exposure. Though it’s not always easy, ERP has been a helpful tool in managing my postnatal OCD symptoms and reclaiming control over my life.

3. Medication

When it comes to medication for postnatal OCD, I highly recommend consulting with your healthcare provider about the options available. It’s important to explore the benefits and risks of taking medication while breastfeeding, if applicable.

Personally, I found that medication was a useful tool in my treatment plan. However, it’s crucial to regularly monitor for any side effects or changes in symptoms while taking medication.

In my experience, finding the right balance with medication can be a process of trial and error. It may take some time before you find what works best for you.

Remember to be patient with yourself throughout this journey and communicate openly with your healthcare provider about any concerns or questions that arise along the way.


It’s important to remember that postnatal OCD is not a reflection of your ability to be a good parent. It is a mental health condition that needs to be treated just like any other illness.

It can also be helpful to find a support group, whether it’s online or in-person. Talking to other moms who have gone through similar experiences can be a great way to feel less alone and to get practical advice on how to cope.

Key Takeaways

Reminder that seeking help is a sign of strength and bravery.

Postnatal OCD involves intrusive thoughts or urges related to harming the baby and can affect new mothers who have a history of mental health issues or experienced trauma during pregnancy or childbirth.

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