You Don’t Have to Do This Alone: How to Build Your Mom Support Squad

Building your support network

When you bring a new baby into the world, everyone talks about cuddles, feeding schedules, and sleep (or lack thereof). But one thing that doesn’t get nearly enough attention?

The power of a solid support network.

As a new mom, you’re not just adjusting to a tiny human who doesn’t come with an instruction manual—you’re also navigating emotional, physical, and identity shifts. And trying to do that solo? That’s a lot.

The truth is, you weren’t meant to do this alone. Motherhood thrives on connection, and building a support network can be the difference between barely surviving and actually finding moments of peace in the chaos.

What Is a Support Network, Really?

Think of your support network like a patchwork quilt—it’s made up of different people and resources, each bringing something unique to the table. It might include:

• Your partner or co-parent

• Family or friends who “get it”

• Other moms who are in the same boat

• Your OB, midwife, or pediatrician

• A therapist or counselor

• Local groups or online communities

• Childcare providers or postpartum doulas

It doesn’t have to be big. It just has to be meaningful.

Why It Matters So Much

Motherhood can feel isolating—especially in those early weeks when your world revolves around feeding, soothing, and sleep (or lack thereof).

Having a support network:

• Helps you feel less alone

• Offers practical help when you need it

• Gives you a safe space to vent, cry, laugh, and be real

• Reminds you that you’re still you, even in the middle of the chaos

• Provides emotional validation—because yes, it’s okay to love your baby and feel overwhelmed

How to Start Building Your Support Squad

If your current circle feels a little thin—or if you’ve moved, or relationships have shifted—it’s okay to build from scratch. Here’s how to start:

1. Reach Out (Even If It Feels Awkward)

It can be hard to say “Hey, I’m struggling,” but vulnerability is how connection happens. Ask a friend to check in weekly, or invite someone for a walk. Most people want to help—they just don’t always know how.

2. Join a Mom Group

Look for local or virtual meetups, Facebook groups, or community center gatherings for new moms. It may feel intimidating at first, but remember: everyone there is hoping to find connection too.

3. Don’t Overlook Online Spaces

2 a.m. support can come from a mom in another time zone. Online communities focused on postpartum wellness, sleep, feeding, or mental health can offer comfort, ideas, and a sense of camaraderie.

4. Get Professional Support

Therapists, postpartum doulas, lactation consultants, or even your pediatrician can be part of your village. Therapy can provide a judgment-free space to process what you’re going through and help you feel more grounded.

5. Ask for Practical Help

Hot meals, folded laundry, or someone holding the baby while you shower—that’s real support. Make a list of things you actually need, and say yes when someone offers to help.

A Gentle Reminder: You Deserve Support

You’re not weak for needing help—you’re human. And being a new mom isn’t just about caring for your baby. It’s about caring for you, too.

Building a support network doesn’t mean you can’t handle things. It means you’re choosing to make this journey a little lighter, a little more connected, and a lot more sustainable.

Whether your support network is already strong or still a work in progress, know this: you are not alone. You are seen. And you are worthy of the same love and care you give your little one.

Feeling overwhelmed or unsure where to start?

Therapy can be a safe space to sort through the challenges of new motherhood and help you feel more supported.
📍If you're in Montgomery County, TX, or located anywhere in Texas or Colorado, I offer compassionate virtual therapy for moms just like you.
👉 Learn more or book a free consultation here.

with care,

Alison

Rediscovering Yourself After Motherhood: Finding “YOU” Again

Becoming a mom is one of the biggest life transitions in a person’s life. It’s beautiful, it’s messy, it’s exhausting, and filled with moments that make your heart feel so full from love (or frustration—sometimes both at once). But amidst the diapers, the sleepless nights, and the endless need to keep a tiny human alive, many mothers find themselves wondering: Who am I anymore? Is this my life forever now?

If this sounds familiar, you’re not alone. The loss of identity after becoming a mother is real, and it can feel very unsettling. The good news? You CAN find yourself again. It won’t look exactly the same as before, but that doesn’t mean you’re gone.

Let’s talk about why this happens and, most importantly, how you can reconnect with you.

Why Does Motherhood Feel Like an Identity Crisis?

Motherhood changes everything!—your schedule, your priorities, your body, your relationships. Even your brain is different (hello, mom brain!). Here are a few reasons why many moms feel like they’ve lost themselves:

• Your old routines disappear – The things that once brought you joy, like spontaneous outings, long showers, or quiet mornings, now seem like distant memories.
  
  

• Your focus shifts entirely to your baby – You’re suddenly responsible for a tiny human’s survival, and that can make everything else feel secondary.
  
  

• Society tells us motherhood should be ‘enough’ – There’s this unspoken (and spoken) message that being a mom should fulfill you completely. So when you crave more, guilt sneaks in.
  
  

• Your body and mind feel unfamiliar – Whether it’s postpartum changes, sleep deprivation, or the emotional rollercoaster, you may feel like you’re existing in a body and mind that don’t quite feel like yours.
  
  

• Your career, hobbies, or social life take a backseat – Things that once defined you might feel out of reach or less important now.
  
  

While these changes are normal, they can leave you feeling lost. But here’s the truth: You are still you. Let’s talk about how to reconnect with that person.

How to Reclaim Your Sense of Self After Motherhood

1. Give Yourself Permission to Miss the ‘Old You’

It’s okay to grieve your pre-mom self. Missing the freedom, the spontaneity, or even the energy you once had doesn’t mean you don’t love your child. Acknowledge those feelings without guilt attached.

Try this: Write a letter to your pre-motherhood self. Reflect on what you loved about her, what you miss, and what parts of her you’d like to bring forward into your life now.

2. Find Small Ways to Prioritize Yourself

You don’t need a full spa day or a solo vacation (though if you can swing it, go for it!). Sometimes, it’s the little things that help you feel like yourself again.

• Play your favorite music while making breakfast.
  

• Wear something that makes you feel good (even if it’s just real pants instead of leggings for a day).
  

• Make your coffee exactly the way you like it before tending to everyone else’s needs.
  

• Steal even just 10 minutes for a hobby you used to love—reading, journaling, doodling, whatever sparks joy.
  
  

3. Reconnect with Your Interests—Even in Small Doses

You may not have time to pick up old hobbies at the level you used to, but that doesn’t mean they have to disappear entirely.

• Love writing? Jot down thoughts in a notes app or get a pretty new journal to write in.
  

• Miss working out? Try a 10-minute movement session instead of an hour-long gym session.
  

• Enjoy deep conversations? Schedule a quick coffee chat with a friend, even if it’s virtual.
  

Small steps count. Start where you are.

4. Get Comfortable Asking for Help

You don’t have to do everything alone. Repeat that: You don’t have to do everything alone.

• Ask your partner, family, or a friend to take over baby duty for an hour so you can do something for yourself. (It’s okay to do, even if it is hard at first)
  

• Consider childcare options, even if just for short breaks. (getting or needing a break doesn’t make you a bad mom)
  

• If you’re struggling with postpartum emotions, therapy (even short-term) can be a game-changer.
  

5. Find Your People

Motherhood can feel isolating, but you’re not meant to do it alone. Connecting with others who get it can be incredibly helpful.

• Join a local or online moms’ group.
  

• Reach out to a friend and be honest about how you’re feeling.
  

• If traditional mom groups aren’t your vibe, look for communities focused on your interests (book clubs, fitness groups, creative circles).
  

6. Redefine What Identity Means to You Now

You won’t be the exact same person you were before, and that’s okay. Instead of chasing an old version of yourself, think about who you want to be now.

• What values matter most to you?
  

• What kind of role model do you want to be for your child?
  

• What lights you up in this season of life?
  

Your identity isn’t lost—it’s evolving. And you get to shape what that looks like.

7. Release the ‘Perfect Mom’ Pressure

Social media and society love to paint a picture of the “ideal mother”—one who is patient, present, put-together, and somehow thriving on three hours of sleep. But real moms? We’re messy, we’re figuring it out, and we all have moments where we hide in the bathroom just to get a second alone. (yep, been there!)

Give yourself permission to be human. Perfection isn’t the goal. Being you—messy, evolving, imperfect, and wonderful—is more than enough.

You’re Still Here, Mama

Motherhood changes you, but it doesn’t erase you. If you’ve been feeling lost, know that you’re not alone, and more importantly, you’re not gone. You’re still here, just growing into a new version of yourself.

So, take a deep breath, give yourself grace, and start finding the little ways to reconnect with you. Because you, mama, are just as important as the little one you’re raising. 💛

with care,

Alison

About the author

Alison Hartman, LMFT is a licensed therapist in Colorado and Texas. Offering therapy to women and teen girls helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 12 years helping them to build healthy, resilient families. She specializes in pregnancy and postpartum counseling. Reach out today to learn more.

Alison provides provide online therapy with the ability to meet you anywhere. No need to find childcare or the extra time needed to get to and from an office.

Serving moms in Conroe, Spring, the Woodlands, Willis, Huntsville, Magnolia, and all throughout Texas and Colorado.

Debunking Myths About Postpartum Depression: A Guide for New Mothers

Bringing a new life into the world is a momentous occasion filled with joy and excitement. However, for many mothers, the postpartum period can also be marked by unexpected challenges. Postpartum depression (PPD) affects approximately 1 in 7 women, yet it remains embedded in stigma, misunderstanding, and myths. This blog aims to debunk common myths about postpartum depression, providing clarity and support for mothers who may be struggling with PPD.

Understanding Postpartum Depression

Before diving into the myths, it’s important to understand what postpartum depression is. PPD is a mood disorder that can occur after childbirth. It is characterized by feelings of sadness, anxiety, and exhaustion that can interfere with a woman’s ability to care for herself or her baby. Unlike the "baby blues," which affect up to 80% of new mothers and typically resolve within two weeks, postpartum depression is more intense and lasts longer.

Myth 1: Postpartum Depression Only Happens Immediately After Birth

One of the most pervasive myths about postpartum depression is that it only occurs immediately after childbirth. In reality, PPD can develop any time within the first year after giving birth. While some women may experience symptoms within days or weeks of delivery, others may not notice signs of depression until months later. This delayed onset can make it difficult for mothers to recognize their symptoms as related to postpartum depression.

Why This Myth Persists:

The early postpartum period is often highlighted as a critical time for monitoring a mother’s mental health. However, as time passes and the immediate demands of a newborn decrease, the assumption is that the risk of postpartum depression diminishes. This is not the case, and the misconception can leave many women feeling confused and unsupported when symptoms arise months after birth.

The Reality:

Postpartum depression is not tied to a specific time frame. Women can experience symptoms of PPD at any point during the first year postpartum. This makes it crucial for ongoing support and monitoring of mental health beyond the initial postpartum period.

Myth 2: Postpartum Depression Is Just "Baby Blues"

The "baby blues" are often confused with postpartum depression, leading to the myth that PPD is just an exaggerated form of this common experience. The baby blues, which affect a majority of new mothers, are characterized by mood swings, tearfulness, and irritability. However, these feelings typically resolve on their own within two weeks.

Why This Myth Persists:

Both conditions occur after childbirth and involve mood changes, so it’s easy to see how they could be conflated. The term "baby blues" itself can downplay the severity of mood disturbances, leading some to believe that more intense feelings are just a natural extension of the blues.

The Reality:

Postpartum depression is a serious mental health condition that goes beyond the baby blues. It involves more severe symptoms such as persistent sadness, anxiety, feelings of hopelessness, and even thoughts of self-harm or harming the baby. Unlike the baby blues, postpartum depression requires treatment, which can include therapy, medication, and support groups.

Myth 3: Postpartum Depression Means You Don’t Love Your Baby

One of the most harmful myths about postpartum depression is the belief that it signifies a lack of love or bonding with the baby. This myth can lead to intense feelings of guilt and shame, making it difficult for mothers to seek help.

Why This Myth Persists:

The societal expectation is that new mothers should be overjoyed and deeply connected to their newborns. When a mother feels overwhelmed, sad, or anxious, she may interpret these feelings as a sign that she is failing in her role, reinforcing the myth that she must not love her baby.

The Reality:

Postpartum depression has nothing to do with a mother’s love for her child. It is a medical condition influenced by a variety of factors, including hormonal changes, sleep deprivation, and previous mental health history. Many mothers with postpartum depression continue to care for and bond with their babies, even while struggling with their mental health.

Myth 4: Postpartum Depression Only Affects Mothers

While postpartum depression is most commonly associated with mothers, it can also affect fathers and non-birthing partners. Paternal postpartum depression is less well-known but can have similar symptoms, including sadness, anxiety, and withdrawal.

Why This Myth Persists:

Cultural narratives around parenthood often emphasize the mother’s role in child-rearing, leading to the assumption that postpartum depression is exclusively a maternal issue. Fathers and partners may also be less likely to seek help due to stigma or a lack of awareness.

The Reality:

Postpartum depression can affect anyone who is involved in the care of a new baby. Fathers and partners may experience significant stress and emotional changes as they adjust to their new roles. It’s important for both parents to monitor their mental health and seek support if needed.

Myth 5: If You Have Postpartum Depression, You’ll Always Feel This Way

The belief that postpartum depression is a permanent condition can be incredibly daunting for those experiencing it. This myth can prevent individuals from seeking treatment, as they may feel hopeless about their ability to recover.

Why This Myth Persists:

The intense and persistent nature of postpartum depression symptoms can make it seem as though they will never go away. The stigma surrounding mental health issues also contributes to the fear that once someone is diagnosed with postpartum depression, they will always struggle with it.

The Reality:

Postpartum depression is treatable, and with the right support, most people recover fully. Treatment options may include therapy, medication, and support groups. Early intervention can lead to better outcomes, but it’s never too late to seek help.

Myth 6: Seeking Help for Postpartum Depression Means You’re a Bad Mother

The stigma surrounding mental health, particularly in the context of motherhood, often leads to the belief that seeking help for postpartum depression is a sign of failure. This myth can prevent mothers from getting the support they need, as they may fear judgment from others.

Why This Myth Persists:

Society often holds unrealistic expectations for mothers, expecting them to manage the demands of motherhood with grace and ease. Admitting to struggles or seeking help can feel like an admission of inadequacy in fulfilling these roles.

The Reality:

Seeking help for postpartum depression is a sign of strength, not weakness. It shows that a mother is taking proactive steps to care for her mental health and, by extension, the well-being of her baby. Professional support can provide tools and strategies to manage symptoms and promote healing.

Myth 7: Only Women with a History of Depression Get Postpartum Depression

Another common misconception is that only women who have a history of depression are at risk for postpartum depression. While a history of depression or other mental health conditions can increase the risk, PPD can affect any new mother, regardless of her mental health history.

Why This Myth Persists:

The focus on risk factors like a history of depression can overshadow the fact that postpartum depression can develop in anyone. This can lead to the false belief that if a woman has never experienced depression before, she is immune to PPD.

The Reality:

Postpartum depression is influenced by a variety of factors, including hormonal changes, the stress of caring for a newborn, and lack of support. Even women who have never experienced mental health issues before can develop postpartum depression. It’s important for all new mothers to be aware of the signs and symptoms, regardless of their mental health history.

Breaking the Silence on Postpartum Depression

Postpartum depression is a common and treatable condition that affects many new mothers. However, myths and misconceptions about PPD can prevent women from recognizing their symptoms and seeking the help they need. By debunking these myths, we can create a more supportive and understanding environment for mothers experiencing postpartum depression.

If you or someone you know is struggling with postpartum depression, it’s important to reach out for help. Whether through therapy, support groups, or medication, there are effective treatments available that can lead to recovery. Remember, seeking help is a sign of strength, and no mother should have to face postpartum depression alone.

with care,

Alison

If you or someone you know is struggling with postpartum depression or postpartum anxiety and reside in Colorado or Texas I offer postpartum counseling. I am a prenatal and postpartum therapist who helps women and their families from pregnancy, birth, through postpartum. If you would like to learn more about me and my work with moms click here

I provide online therapy with the ability to meet you anywhere. No need to find childcare or the extra time needed to get to and from an office. 

If you live outside Colorado and Texas you can reach out to Postpartum Support International and they can connect you to a local therapist. They also offer a wide variety of support groups for moms and dads. You can click the link here to learn more: Postpartum Support International

About the author

Alison Hartman, LMFT is a licensed therapist in Colorado and Texas. Offering therapy to women and teen girls helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 12 years helping them to build healthy, resilient families. She specializes in pregnancy and postpartum counseling. Reach out today to learn more. 

Finding Balance: Juggling Motherhood and Personal Goals

Motherhood can be one of the most rewarding and challenging journeys a woman can journey through. From the moment you hold your baby in your arms, your world changes forever. Your priorities shift, your time becomes scarce, and the demands on your energy seem endless. Yet, in the midst of nurturing your child, you are still a person with dreams, goals, and aspirations. Balancing the responsibilities of motherhood with your personal ambitions can feel overwhelming, but it is possible to find harmony between the two.

The Challenge of Balancing Motherhood and Personal Goals

The Expectations of Motherhood

Society often places immense pressure on mothers to be perfect. There’s an unspoken expectation that mothers should be entirely selfless, dedicating every waking moment to their children. While it’s natural to want the best for your child, this pressure can make it difficult to carve out time and space for yourself. The idea that a “good” mother must sacrifice all personal ambitions can lead to feelings of guilt and inadequacy when you pursue your own goals.

The Reality of Time Constraints

Time is perhaps the most significant challenge mothers face when trying to balance their personal goals with motherhood. Between feeding, diaper changes, school drop-offs, and bedtime routines, the hours in a day can quickly disappear. The lack of time can make it seem impossible to focus on your career, education, hobbies, or other personal pursuits.

The Emotional Toll

Balancing motherhood and personal goals isn’t just a logistical challenge; it’s an emotional one as well. Guilt, anxiety, and self-doubt are common feelings for mothers who are trying to juggle these roles. You might worry that pursuing your goals means you’re not giving enough to your children or that you’re somehow failing as a mother. These emotional burdens can make it even more challenging to achieve balance.

Understanding the Importance of Personal Goals

The Value of Self-Fulfillment

Personal goals are more than just aspirations; they are vital to your sense of self and fulfillment. Whether your goals are career-oriented, creative, or related to personal growth, they represent the parts of you that existed before motherhood and will continue to exist after. Achieving these goals contributes to your overall happiness and well-being, which, in turn, benefits your family. A fulfilled mother is more present, patient, and emotionally available to her children.

Modeling for Your Children

When you pursue your personal goals, you’re not just doing it for yourself—you’re also setting an example for your children. By showing them that it’s okay to have ambitions and work towards them, you teach your children the importance of perseverance, self-care, and personal growth. You demonstrate that motherhood and personal achievements are not mutually exclusive.

Strategies for Finding Balance

Prioritize and Set Realistic Goals

One of the first steps in finding balance is to prioritize your goals. Understand that you can’t do everything at once, and that’s okay. Take the time to identify which goals are most important to you at this stage of your life. Once you’ve identified your priorities, set realistic and achievable goals. Break them down into smaller, manageable steps to avoid feeling overwhelmed. This approach allows you to make steady progress while still being present for your children.

Create a Flexible Schedule

Flexibility is key when juggling motherhood and personal goals. A rigid schedule may not always be practical, especially with young children whose needs can change unexpectedly. Instead, create a flexible schedule that allows for both structured time and spontaneity. Block out specific times during the day or week dedicated to working on your personal goals, but also be open to adjusting these times as needed. For example, you might wake up an hour earlier to work on a project or set aside time during your child’s nap to focus on your goals.

Delegate and Ask for Help

You don’t have to do everything on your own. One of the most effective ways to create balance is by delegating tasks and asking for help. Whether it’s sharing household responsibilities with your partner, hiring a babysitter, or asking family members to assist, seeking help allows you to free up time for yourself. Remember that asking for help is not a sign of weakness; it’s a practical strategy for managing your responsibilities.

Practice Self-Compassion

As you navigate the challenges of balancing motherhood and personal goals, it’s crucial to practice self-compassion. Be kind to yourself and recognize that you are doing your best. There will be days when things don’t go as planned, and that’s okay. Instead of criticizing yourself, acknowledge your efforts and celebrate your successes, no matter how small they may seem. Self-compassion helps you maintain a positive mindset and resilience in the face of challenges.

Embrace the Power of “No”

Learning to say “no” is an essential skill for finding balance. I get it, this one is easier said than done. But, with practice it does get easier and can feel freeing over time. As a mother, you will face numerous demands on your time and energy, from social obligations to volunteer opportunities. While it’s natural to want to help others, it’s important to recognize your limits and protect your time. Saying “no” to certain commitments allows you to focus on your priorities and prevents burnout. Remember, saying “no” to one thing is saying “yes” to something more important.

Nurturing Yourself While Nurturing Others

Prioritize Self-Care

Self-care is not a luxury; it’s a necessity, especially for mothers. Taking care of your physical, emotional, and mental health is crucial for maintaining balance. Prioritize activities that replenish your energy and bring you joy, whether it’s exercise, meditation, reading, or spending time with friends. When you take care of yourself, you are better equipped to care for your children and pursue your goals.

Create Personal Space

Creating a physical and mental space for yourself is essential for achieving balance. This space can be as simple as a corner in your home where you can work on your goals or engage in a hobby without distractions. A few years ago, I bought this really cute chair and set up a corner in my home for reading and writing. My family knows it is “my chair” and it’s nice to have a space just for me. Additionally, create mental space by setting boundaries and communicating your needs to your family. Let them know when you need time for yourself and why it’s important.

Reconnect with Your Identity

Motherhood can sometimes feel all-consuming, leading to a loss of identity. Reconnecting with who you are outside of being a mother is important for finding balance. Take time to reflect on your passions, interests, and values. Engage in activities that remind you of who you are and what you love. By nurturing your identity, you can better integrate your role as a mother with your personal goals.

Overcoming Common Obstacles

Guilt and Self-Doubt

Guilt and self-doubt are common feelings among mothers trying to balance personal goals with motherhood. You may feel guilty for spending time away from your children or doubt your ability to achieve your goals. It’s important to challenge these feelings and remind yourself that pursuing your goals does not make you a less dedicated mother. In fact, it can make you a more fulfilled and resilient one. Surround yourself with supportive people who encourage your aspirations and help you navigate these emotions.

Time Management Challenges

Managing time effectively is one of the most significant challenges in balancing motherhood and personal goals. To overcome this, try using time management tools such as planners, calendars, or digital apps to organize your schedule. Prioritize tasks based on importance and urgency, and avoid multitasking, which can lead to burnout. Additionally, consider adopting time-blocking techniques, where you dedicate specific blocks of time to different activities. This approach can help you stay focused and make the most of the time you have.

Fear of Failure

The fear of failure can be paralyzing, especially when trying to balance motherhood with personal goals. It’s important to reframe your mindset around failure. Instead of seeing it as a setback, view it as an opportunity to learn and grow. Remember that every step you take towards your goals, even if it doesn’t go as planned, is progress. Be patient with yourself and recognize that success is not always linear.

The Long-Term Benefits of Finding Balance

Personal Growth and Fulfillment

When you successfully balance motherhood with your personal goals, you experience significant personal growth and fulfillment. Achieving your goals boosts your confidence, enhances your self-esteem, and gives you a sense of accomplishment. This personal growth extends beyond you—it positively impacts your children and family as well.

Stronger Relationships

Balancing your personal goals with motherhood can lead to stronger, more meaningful relationships. When you take care of yourself and pursue your passions, you bring more energy, enthusiasm, and positivity into your interactions with your children and partner. You become a role model for healthy relationships, demonstrating the importance of balance, self-care, and mutual support.

A Legacy for Your Children

Perhaps one of the most profound benefits of finding balance is the legacy you leave for your children. By pursuing your goals and maintaining your identity, you show your children that it’s possible to be a devoted mother while also fulfilling your own dreams. This legacy of balance and self-fulfillment will inspire your children to pursue their passions and live balanced lives as they grow.

Balancing motherhood with personal goals is a challenging yet rewarding journey. It requires prioritization, flexibility, self-compassion, and support. By embracing these strategies, you can find harmony between your responsibilities as a mother and your desire for personal growth. Remember that taking care of yourself is not only beneficial for you but also for your children. When you thrive, your family thrives. As you continue on this journey, know that it’s okay to seek help, adjust your expectations, and celebrate your achievements along the way. Finding balance is not about perfection—it’s about creating a life that honors both your role as a mother and your personal aspirations.

with care,

Alison

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About the author

Alison Hartman, LMFT is a postpartum therapist in Colorado and Texas. Offering therapy to women and teen girls helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 11 years helping them to build healthy, resilient families. She specializes in online therapy for postpartum care. Reach out today to learn more. 

Alison’s therapeutic approach is rooted in empathy, personalized care, and evidence-based methods, ensuring that each client feels heard and empowered. She utilizes a variety of techniques tailored to individual needs, promoting holistic well-being and personal growth.

Beyond her professional practice, Alison is deeply committed to continuing education and staying current with the latest advancements in mental health therapy. This commitment allows her to provide the highest quality care and innovative solutions to her clients.

Whether you're navigating the complexities of motherhood or family dynamics, Alison is here to support you. Her goal is to create a safe, nurturing space where you can explore your feelings, build resilience, and find the balance you seek.

Connect with Alison today to start your journey towards a more balanced and fulfilling life.

Recognizing and Addressing Perinatal Anxiety: A Guide for New and Expecting Parents

The perinatal period, which spans pregnancy through the first year postpartum, is a time of significant change and transition. While this period is often associated with joy and excitement, it can also bring about a range of emotional challenges. Among these, perinatal anxiety is a common but often under-recognized issue. Today’s post aims to help new and expecting parents understand, recognize, and address perinatal anxiety to ensure a healthier and happier transition into parenthood.

Understanding Perinatal Anxiety

Perinatal anxiety encompasses anxiety disorders that occur during pregnancy (prenatal anxiety) and after childbirth (postpartum anxiety). Unlike the "baby blues," which are temporary and usually resolve within a few weeks, perinatal anxiety can persist and significantly impact a person's daily functioning.

Prevalence

- Affects approximately 10-20% of women during the perinatal period.

- Can also affect fathers and non-birthing partners.

- Often co-occurs with other mood disorders, such as depression.

Recognizing the Symptoms

Common Symptoms of Postpartum Anxiety

- Excessive Worry: Persistent and overwhelming fears about the health and safety of the baby, oneself, or family members.

- Physical Symptoms: Palpitations, shortness of breath, dizziness, sweating, or gastrointestinal issues.

- Sleep Disturbances: Difficulty falling or staying asleep, even when the baby is sleeping.

- Irritability and Restlessness: Feeling on edge, irritable, or unable to relax.

- Intrusive Thoughts: Disturbing thoughts or mental images that are difficult to control.

- Hypervigilance: Being excessively alert and watchful, often resulting in checking behaviors.

Distinguishing from Postpartum Depression

While anxiety and depression can co-occur, they have distinct features:

- Anxiety: Primarily characterized by excessive worry and physical tension.

- Depression: Marked by persistent sadness, lack of interest in activities, and low energy.

Risk Factors

Biological Factors

- Hormonal changes during and after pregnancy.

- Personal or family history of anxiety or other mental health disorders.

- Previous pregnancy or birth complications.

Psychosocial Factors

- Lack of social support.

- Stressful life events or changes, such as moving or job loss.

- Relationship difficulties.

Lifestyle Factors

- Poor sleep quality.

- Unhealthy eating habits.

- Lack of physical activity.

Addressing Perinatal Anxiety

Seeking Professional Help

- Therapy: Cognitive-behavioral therapy (CBT) and other forms of counseling can be highly effective.

- Medication: In some cases, medication may be necessary and safe to use during pregnancy and breastfeeding. Always consult a healthcare provider.

- Support Groups: Connecting with others experiencing similar challenges can provide emotional support and reduce feelings of isolation. PSI (Postpartum Support International) have many different support groups online along with additional resources.

Self-Help Strategies

- Mindfulness and Relaxation Techniques: Practices such as deep breathing, meditation, and progressive muscle relaxation can help manage anxiety symptoms.

- Healthy Lifestyle Choices: Regular physical activity, a balanced diet, and getting adequate sleep. Asking partners or family members for support in this area may be key with a newborn.

- Time Management: Prioritize tasks and delegate responsibilities to reduce stress.

- Limit Information Overload: Reduce exposure to distressing news or overwhelming amounts of parenting advice.

Building a Support Network

- Communicate Openly: Share your feelings and concerns with your partner, family, and friends.

- Join Parenting Groups: Online or in-person groups can offer practical advice and emotional support.

- Utilize Community Resources: Local health departments, parenting classes, and childcare resources can provide additional support.

The Role of Partners and Family Members

Recognizing Signs in Loved Ones

- Noticeable changes in mood or behavior.

- Increased irritability or restlessness.

- Avoidance of social interactions or activities.

Providing Support

- Offer Practical Help: Assist with household chores, baby care, and errands.

- Encourage Professional Help: Gently suggest seeking therapy or consulting a healthcare provider.

- Be a Good Listener: Provide a non-judgmental and empathetic ear.

Preparing for the Perinatal Period

Education and Planning

- Learn About Perinatal Mental Health: Educate yourself about the signs and symptoms of perinatal anxiety and other mental health conditions.

- Create a Birth Plan: Include strategies for managing stress and anxiety during labor and postpartum.

- Establish a Support System: Identify friends, family members, and professionals who can offer support.

Self-Care Practices

- Prioritize Self-Care: Set aside time for activities that rejuvenate and relax you. These can be for short amounts of time 10 minutes or less.

- Maintain Social Connections: Regularly connect with loved ones and support networks.

- Practice Self-Compassion: Be kind to yourself and acknowledge that it's okay to seek help.

The Importance of Early Intervention

Benefits of Early Detection and Treatment

- Improves overall well-being and quality of life.

- Enhances the ability to bond with the baby and enjoy parenthood.

- Reduces the risk of long-term mental health issues.

Encouraging Open Conversations

- Break the stigma around perinatal mental health by discussing it openly with healthcare providers, family, and friends.

- Advocate for more resources and support for perinatal mental health.

Perinatal anxiety is a common and treatable condition that can significantly impact new and expecting parents. By recognizing the symptoms, understanding the risk factors, and seeking appropriate help, moms can manage their anxiety and enjoy a healthier transition into parenthood. Remember, it’s important to prioritize your mental health and seek support when needed. Your well-being is beneficial not only for you but also for your baby and family.

If you or someone you know is struggling with perinatal anxiety, don’t hesitate to reach out to a healthcare provider or mental health professional. Early intervention can make a significant difference in your journey through pregnancy and parenthood.

By recognizing and addressing perinatal anxiety, you are taking an important step towards a healthier and happier future for yourself and your family.

with care,

Alison

Alison is a postpartum anxiety therapist serving the Conroe, Willis, and Magnolia, Texas area to those who are experiencing prenatal and/or postpartum anxiety. I am a perinatal therapist serving those living in Colorado and Texas with a focus on pregnancy and mental health who helps women and their families during pregnancy and postpartum. If you would like to learn more about me and my work with moms click here

I provide telehealth with the ability to meet you anywhere. No need to find childcare or the extra time needed to get to and from an office. 

If you live outside Colorado and Texas you can reach out to Postpartum Support International and they can connect you to a local therapist. They also offer a wide variety of support groups for moms and dads. You can click the link here to learn more: Postpartum Support International

About the author

Alison Hartman, LMFT is a licensed therapist in Colorado and Texas. Offering therapy to women and teen girls helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 11 years helping them to build healthy, resilient families. She specializes in online therapy for postpartum care. Reach out today to learn more. 

Alison’s therapeutic approach is rooted in empathy, personalized care, and evidence-based methods, ensuring that each client feels heard and empowered. She utilizes a variety of techniques tailored to individual needs, promoting holistic well-being and personal growth.

Beyond her professional practice, Alison is deeply committed to continuing education and staying current with the latest advancements in mental health therapy. This commitment allows her to provide the highest quality care and innovative solutions to her clients.

Whether you're navigating the complexities of motherhood or family dynamics, Alison is here to support you. Her goal is to create a safe, nurturing space where you can explore your feelings, build resilience, and find the balance you seek.

Connect with Alison today to start your journey towards a more balanced and fulfilling life.