7 Signs You Might Be Experiencing Postnatal Anxiety

Mother holding baby

Welcoming a baby into the world is a monumental life event. While many new mums expect to feel joy and fulfilment, it’s not unusual to feel overwhelmed, worried, or even fearful. These feelings can go beyond the common "baby blues"—you may be experiencing postnatal anxiety.

Postnatal anxiety affects a significant number of women in the UK, often silently. Understanding the signs and knowing what support is available can make a world of difference.

1. Persistent Worry or Intrusive Thoughts

It's normal to worry about your baby's wellbeing. But if you're consumed by constant "what if" thoughts—like fears of illness, accidents, or not being a good mum—and can't switch them off, it could be a sign of anxiety.

2. Sleep Problems That Aren’t Baby-Related

Broken sleep is part and parcel of life with a newborn. But if you're lying awake even when your baby sleeps, struggling to fall or stay asleep due to anxious thoughts, this could indicate an underlying issue.

3. Feeling On Edge, Irritable, or Restless

Do you feel unusually tense, find yourself snapping at loved ones, or feel like you can’t sit still? Restlessness and irritability are common signs of postnatal anxiety and often dismissed as part of motherhood.

4. Physical Symptoms Without a Clear Cause

You may notice a racing heart, headaches, shortness of breath, or digestive upset—all signs that your body is in a heightened state of stress.

5. Difficulty Concentrating or Feeling Detached

Struggling to make decisions, forgetting things, or feeling like you're not really present could be signs that anxiety is interfering with your ability to think clearly.

6. Avoidance of Social Situations

Do you dread visitors, avoid going out with the baby, or withdraw from friends and family? Anxiety often leads to isolation, which can make recovery harder.

7. An Ongoing Sense of Dread

Even when everything seems calm, do you feel something bad is just around the corner? This constant sense of impending doom is a hallmark of anxiety.

What Can Help?

If any of the above sounds familiar, know that you are not alone—and that support is available. Postnatal anxiety is treatable, and recovery is possible with the right approach.

1. Speak to Your GP or Health Visitor

Talking openly about how you're feeling is the first step. Your GP or health visitor can assess your symptoms and refer you to support services such as talking therapies or perinatal mental health teams.

2. Birth Debriefs

Many women benefit from a birth debrief—an appointment with a midwife or consultant to go over what happened during your labour and birth. This can help make sense of the experience and provide emotional closure.

3. Join a Support Group

Connecting with other mums who are experiencing similar feelings can be incredibly reassuring. Look for local postnatal mental health support groups or join online communities such as PANDAS Foundation UK or Mumsnet’s Postnatal Health forums.

4. Mindful Nutrition

What you eat can affect your mood. Include foods rich in omega-3 (like salmon or flaxseeds), magnesium (dark leafy greens, avocados), and B vitamins (whole grains, legumes). Stay hydrated and try to avoid excess caffeine and sugar, which can worsen anxiety.

5. Gentle Movement

A short walk in the fresh air, postnatal yoga, or even light stretching at home can ease tension and help regulate your mood.

6. Limit Social Media

New mums are often bombarded with idealised images of motherhood. Reducing screen time and unfollowing accounts that trigger self-doubt can give your mental health space to recover.

7. Don’t Be Afraid to Ask for Help

Whether it’s asking your partner to take over a feed, a friend to pop round, or a grandparent to take baby for a stroll—accepting help isn’t weakness. It’s survival.

You Deserve to Feel Well
Postnatal anxiety doesn’t define you—and it doesn't have to last forever. With the right support and self-care, you can feel like yourself again. Be kind to yourself, seek help early, and remember: recovery is not only possible, it’s your right.