How to Manage Anxiety as a New Mom

Becoming a new mom is an exciting and rewarding experience, but it also comes with its fair share of challenges, especially when it comes to managing anxiety. With the endless to-do lists, sleepless nights, and the overwhelming responsibility of caring for a newborn, it’s no wonder so many new moms struggle with anxiety. The good news is that you’re not alone, and there are ways to manage these feelings and find calm in your new role.

In this post, we’ll explore some practical tips on how to manage anxiety as a new mom, and I’ll share a few of my favorite tools that have helped me personally. As you read through, keep an eye out for a few Amazon affiliate links to products that I highly recommend to support your mental well-being as a new mom.

1. Acknowledge Your Feelings

One of the first steps in managing anxiety is acknowledging it. It’s completely normal to feel overwhelmed, scared, or unsure of what to do next. Recognize that these feelings are a natural part of the transition into motherhood. Instead of trying to suppress your anxiety, allow yourself to experience it. Once you’ve acknowledged the feeling, you can take proactive steps toward managing it.

Journaling as a Tool for Anxiety

A great way to acknowledge and process your feelings is through journaling. Writing down your thoughts can help you make sense of your emotions and clear your mind. Consider using a gratitude journal to focus on positive aspects of your day, no matter how small. This practice can shift your mindset and alleviate some anxiety. You can find a gratitude journal that I love here on Amazon. It’s been a lifesaver in my own journey.

2. Focus on Your Breathing

When anxiety strikes, one of the most effective ways to regain control is to focus on your breathing. Anxiety often causes shallow, rapid breaths, which can make you feel even more panicked. Practicing deep, controlled breathing helps activate the body’s relaxation response.

Breathing Exercises

Try this simple breathing exercise when you’re feeling anxious:

• Inhale slowly through your nose for four seconds.
• Hold your breath for four seconds.
• Exhale slowly through your mouth for four seconds.
• Repeat this process until you feel calmer.

For added relaxation, consider using an essential oil diffuser to create a soothing atmosphere while you practice your breathing exercises. Lavender, chamomile, and eucalyptus oils are especially calming. Check out my go-to essential oil diffuser here on Amazon.

3. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing anxiety. They help you stay grounded in the present moment, which can prevent your mind from spiraling into future “what ifs.” As a new mom, it’s easy to get caught up in worrying about your baby’s health, sleep schedule, and overall well-being. Mindfulness teaches you to focus on what’s happening right now.

Start Small

If you’re new to meditation, start with just a few minutes a day. You don’t need a fancy setup—just a quiet space and a willingness to focus on your breath or a calming mantra. There are also plenty of apps or YouTube videos that guide you through short meditations designed for busy moms.

A great way to enhance your mindfulness practice is by sitting on a comfortable meditation cushion to support your posture and comfort during your sessions. Here’s one of my favorite meditation cushions available on Amazon.

4. Prioritize Self-Care

As a new mom, it’s easy to put yourself last. But taking care of yourself is essential for managing anxiety. When you neglect your own needs, it’s much harder to care for your baby effectively. Make self-care a priority, even if it’s just for a few minutes a day.

Ideas for Quick Self-Care

• Take a relaxing bath while your baby naps. You can even add some Epsom salts or bath oils for extra relaxation. I love this brand available on Amazon.
• Read a book or listen to a podcast that brings you joy.
• Treat yourself to your favorite snack or a cup of herbal tea.

It’s okay to step away for a moment to recharge. When you care for yourself, you’re better equipped to care for your baby.

Check out this post for self-care for moms!

5. Lean on Your Support System

Motherhood is not a journey you have to go through alone. Lean on your partner, family, or friends when you’re feeling anxious. Sometimes, just talking about your feelings with someone you trust can be incredibly therapeutic.

Join a Support Group

If you feel isolated, consider joining a support group for new moms. Whether in-person or online, these groups provide a safe space to share your experiences and learn from other moms who are going through the same things. You may even find helpful advice for managing anxiety from others who’ve been there.

For moms who are more comfortable at home, online support groups or even virtual therapy can offer a lifeline. If you’re interested in virtual therapy options, you might want to explore therapy sessions available through this highly-rated app.

6. Get Moving

Exercise is a proven way to reduce anxiety and boost your mood. You don’t need to hit the gym to get the benefits—taking a walk with your baby, doing yoga, or even dancing in your living room can help release endorphins that make you feel better.

Try Gentle Exercises

Postpartum recovery can limit your ability to engage in intense exercise, but gentle movements like walking or yoga can be extremely beneficial. There are even postpartum yoga programs designed specifically for new moms, which you can do at home. I love this yoga mat available here on Amazon—perfect for squeezing in a quick session while the baby naps.

7. Sleep When You Can

Lack of sleep is one of the biggest contributors to anxiety for new moms. It’s hard to function when you’re running on empty, and sleep deprivation can make anxiety worse. While it’s tough to get a full eight hours with a newborn, try to rest when your baby is sleeping.

Tips for Better Sleep

• Create a calming bedtime routine, even if it’s short.
• Use blackout curtains to keep the room dark and promote better sleep.
• Consider using a white noise machine to help both you and your baby sleep more soundly. Here’s a highly-rated white noise machine I love on Amazon.

8. Ask for Help When You Need It

Finally, don’t be afraid to ask for help. Whether it’s from your partner, a family member, or a trusted friend, there’s no shame in needing assistance. Anxiety can be overwhelming, and sometimes, the best way to manage it is by reaching out for support.

Professional Help

If you find that your anxiety is persistent and impacting your daily life, consider speaking to a healthcare professional. Postpartum anxiety is common, and there are many resources available to help you manage it.

Therapy, counseling, or even medication may be options worth exploring if your anxiety becomes difficult to handle on your own.

Final Thoughts

Managing anxiety as a new mom is no easy task, but with the right tools and mindset, it’s possible to find calm in the chaos. Remember to take small steps, be kind to yourself, and reach out for help when you need it. Incorporating some of these practices into your daily routine can make a world of difference. Taking care of yourself is the best gift you can give both yourself and your baby.

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Note: This post contains affiliate links, which means I may earn a small commission at no extra cost to you if you purchase through these links.