PPA and PPD: A Therapist's Guide to Postpartum Mental Health
Takeaway: If you’re struggling with your mental health as a new mom, you’re not alone, and help is available. Here, I break down the two common perinatal mental health issues (PPA and PPD) and offer some tried-and-true strategies to get you started on your healing journey.
Welcoming a new baby can come with many different emotions, whether you're a first-time mom or have given birth before. While it can be a joyful, life-changing time, it can also come with stress, overwhelm, exhaustion, and more.
This is especially true if you're experiencing postpartum depression (PPD) or postpartum anxiety (PPA)—or both. As a postpartum therapist in Los Angeles, I see so many mothers struggle with these challenges, and they're often exacerbated by the fact that women's mental health is still a stigmatized topic.
That's why I created this guide. Here, I hope to shed some light on postpartum anxiety and depression so new moms can feel validated in their experience. Plus, I share some of my favorite strategies that I use with my clients to help them cope with mental health in the postpartum period.
Let's dive in.
What is PPA and PPD?
Postpartum depression and postpartum anxiety are both mental health conditions that can occur after giving birth, though you can also have postpartum depression while pregnant (more on that in my blog post). There is also evidence to suggest that non-birthing parents can experience symptoms of perinatal depression and anxiety.
Some new parents will experience only PPA while others will experience only PPD and still others will experience symptoms of both.
Here, I'll break down both conditions individually before exploring the relationship between the two.
Understanding postpartum anxiety
Postpartum anxiety disorders are more common than you may realize. According to Postpartum Support International, around 6% of pregnant women and around 10% of pregnant women will experience anxiety. Symptoms are similar to those of other anxiety disorders and may include
Excessive worry that is difficult to manage or control,
Feeling irritated, restless, or on edge,
Trouble relaxing,
Difficulty sleeping, even if your baby is asleep,
Panic attacks,
Avoiding situations that make you anxious, like leaving the baby, and
Physical symptoms like racing heart, muscle tension, and stomach problems.
Typically, these symptoms persist for several weeks or months. While many new parents will worry about their baby, the intensity of the symptoms associated with postpartum anxiety disorders significantly impacts a parent's ability to function.
Not sure if you're experiencing PPA? Take my postpartum anxiety quiz to get a clearer picture of whether you might be struggling.
Understanding postpartum depression
Postpartum depression is a mood disorder that occurs during pregnancy or shortly after giving birth. This study from the American Journal of Obstetrics and Gynecology found that nearly 14% of new parents experience postpartum depression. Black and Latinx parents experience the highest rates of PPD.
Common symptoms include
Feeling sad, down, worthless, guilty, or hopeless,
Intense mood swings,
Changes in appetite,
Trouble sleeping or sleeping too much,
Difficulty bonding with your baby,
Low energy, and
Withdrawing from loved ones.
While the American Psychiatric Association has found that up to 85% of new mothers experience the "baby blues," postpartum depression is different. Typical baby blues tend to dissipate within a few days or weeks, but PPD lasts for weeks or months. (More on how long PPD lasts in my blog post here.) Plus, it can significantly interfere with a parent's day-to-day life or ability to care for their baby.
Breaking down the relationship between PPD and PPA
As we've discussed, PPD and PPD are two separate mental health conditions that can occur during pregnancy or after giving birth. People can experience symptoms of one without experiencing the other, or they may experience both (or neither).
While they're distinct from each other, there are some overlapping symptoms. Both PPA and PPD can cause changes in sleep, feelings of irritability or restlessness, and physical symptoms.
This can sometimes make it difficult to distinguish which one you're struggling with, especially since some of these symptoms may first be confused with the expected physical and mood changes that can come with being a new parent.
For example, sleep deprivation is common when welcoming a new baby, so it might be hard to tell whether your lack of energy is coming from PPD, PPA, or is a "normal" part of being a new parent.
Postpartum depression and anxiety also have some similar risk factors. Personal or family history of mental illness, birth complications, and lack of support can put people at higher risk of developing PPD and PPA.
Whether you're struggling with postpartum depression, postpartum anxiety, or are unsure what your symptoms are telling you, I recommend both consulting with your healthcare provider and seeking mental health care from a qualified professional.
A therapist's tips for coping with postpartum mental health issues
While each person's healing journey is different, these are my top recommendations for coping with PPA and PPD.
Learn more about PPA and PPD.
Many women don't even realize they're struggling with perinatal mental health issues because there is still a stigma and lack of awareness around these important topics. Thankfully, that's starting to change, but there is still a long way to go.
I recommend checking out resources like podcasts, books, women's health blogs, or other online resources to learn as much as you can about PPD and PPA. Getting informed can provide validation for how you're feeling and point you in the right direction for getting the support you need.
Give yourself permission to feel how you're feeling.
Experiencing PPA and PPD is hard enough, but it's often made even harder by the internal and external pressure we feel as moms. We're often told that this is supposed to be the happiest time in our lives, so we can feel guilty, ashamed, and confused when we don't feel that way.
This extra layer only adds to our struggle. I encourage all of my postpartum clients to allow themselves to feel whatever they're feeling. While this won't make postpartum anxiety and depression go away, it can be a crucial first step in the healing process.
Consider support groups or group therapy.
Connecting with other women who are struggling can be a powerful experience. You'll realize that you're not alone in your experience, and you'll have the ability to offer your own insight to other moms who are dealing iwth similar challenges.
I provide group therapy in Los Angeles for new mothers and moms-to-be, and I often hear them say how validated and supported they feel in a group environment—even though many of them have never tried group therapy before.
Work one-on-one with a therapist.
If groups aren't your thing, I recommend trying individual therapy. As both a therapist and a mother, I know it can feel difficult to carve out this time for yourself, but it's so worth it.
Working one-on-one with a therapist can give you customized support for coping with postpartum anxiety and depression. It gives you much-needed time to focus on your mental health and get deep, meaningful support from a trusted source.
Get the perinatal mental health support you need (and deserve).
Whether you're pregnant, just a few weeks postpartum, or still struggling months after you welcomed your baby, I'm here to help. I offer both in-person support at my office in Sherman Oaks as well as virtual support for those all over the state of California.
Together, we can help you make sense of your experience and find your unique path toward recovery.