Perinatal Anxiety: How to Recognize the Signs and Seek Help
Pregnancy and the postpartum period are often filled with expectations of joy and excitement—but for many, these life transitions also bring an unexpected emotional challenge: perinatal anxiety.
While much of the conversation around maternal mental health focuses on postpartum depression, anxiety during and after pregnancy is equally common—and just as important to recognize and address. If you or someone you love is expecting a baby or has recently given birth, understanding perinatal anxiety can be the first step toward getting the support needed.
What Is Perinatal Anxiety?
Perinatal anxiety refers to excessive worry, nervousness, or fear that occurs during pregnancy (prenatal) or in the first year after childbirth (postpartum). It can occur on its own or alongside depression and often goes unrecognized.
Symptom Checklist: Could It Be Perinatal Anxiety?
Here's a helpful checklist. If you check off several of these and they interfere with your daily life, it's time to seek support:
Constant or uncontrollable worry
Feeling like something bad is going to happen
Racing thoughts or obsessive thinking
Difficulty sleeping, even when the baby sleeps
Panic attacks (shortness of breath, chest pain, dizziness)
Trouble concentrating
Avoiding places, people, or tasks
Physical symptoms like nausea, headaches, muscle tension
Feeling overwhelmed or "on edge" most of the time
What Causes Perinatal Anxiety?
Perinatal anxiety can arise from a mix of:
Hormonal shifts affecting mood regulation
Personal or family history of anxiety or depression
Stress or trauma from pregnancy or birth experiences
Sleep deprivation and physical exhaustion
Feeling isolated or unsupported
Uncertainty about parenting or your baby's health
When and How to Seek Help
You deserve to feel supported and stable—mentally and emotionally.
Talk to a Healthcare Provider
Don't wait until your next scheduled appointment. Share your feelings with your OB-GYN, midwife, or primary care doctor. They can help assess and guide you.
Reach Out to a Perinatal Mental Health Specialist
Look for therapists with experience in perinatal or maternal mental health. They understand your unique experience and can offer tailored treatments like cognitive behavioral therapy (CBT), mindfulness, or EMDR.
Consider Medication if Recommended
Anti-anxiety medications can be safely used in many pregnancy and postpartum cases. Always consult a trusted provider who understands perinatal pharmacology.
Join a Support Group
You're not alone. Talking with others who are experiencing similar challenges can provide immense relief. See the resources below for where to start.
Resources and Helplines
Online Resources
Postpartum Support International (PSI) – Information, helplines, and therapist directories
Moms Mental Health Matters (NICHD) – Government-backed resources for maternal mental health
The Blue Dot Project – Raising awareness about maternal mental health disorders
Helplines
Postpartum Support International Helpline:
1-800-944-4773 (4PPD)
Text: 503-894-9453 (English) or 971-420-0294 (Spanish)
SAMHSA National Helpline (24/7):
1-800-662-HELP (4357) – Free, confidential support
National Suicide & Crisis Lifeline:
Dial 988
Tips for Managing Anxiety at Home
While professional help is vital, these self-care tips can help manage daily anxiety:
Deep breathing or mindfulness meditation
Prioritize rest—even short naps help
Gentle movements like walking or prenatal yoga
Journaling your thoughts to reduce racing thoughts
Accepting help from others without guilt
Reducing news or social media exposure, especially before bed
Final Thoughts
Perinatal anxiety is not your fault, and it's not something you "push through." It's real, it's common, and it's treatable. Seeking help is a sign of strength and self-awareness, not weakness.
Whether you're pregnant, postpartum, or supporting a loved one, remember:
Mental health matters—for you, your baby, and your family.
Get connected with one of our providers specially trained in supporting parents navigating perinatal anxiety - see if Rachel or Drew would be a good fit for you and reach out to schedule an appointment today!