As many as 80% of new mothers experience intrusive thoughts during the peripartum period, which is the time surrounding pregnancy and childbirth. These thoughts can range from fleeting worries to persistent, distressing images or impulses that can interfere with daily life. While these thoughts can be distressing, it's important to know that they are a common experience for many new mothers and are usually not a sign of anything more serious.
Fortunately, there are many coping strategies that new moms can use to manage these thoughts and feel more in control. Here are some tips that may help:
1) Recognize that the thoughts are not a reflection of your character or intentions. Intrusive thoughts can be shocking, disturbing, and guilt-inducing, but it's important to remember that they do not reflect who you are as a person or what you truly want. Intrusive thoughts are a symptom of anxiety, not a reflection of reality.
2) Practice mindfulness. Mindfulness involves paying attention to the present moment without judgment. When intrusive thoughts arise, try to observe them without getting caught up in them or reacting to them. Take slow, deep breaths and focus on your senses, such as the feeling of your feet on the ground or the sounds around you.
3) Challenge negative thoughts. Intrusive thoughts can be fueled by negative self-talk and beliefs. Try to challenge these thoughts by asking yourself if they are realistic or helpful. Are there alternative thoughts or beliefs that would be more helpful and accurate?
4) Seek social support. Talking to trusted friends, family members, or a therapist can be helpful in managing intrusive thoughts. They can offer validation, empathy, and a fresh perspective. Additionally, joining a support group for new mothers can provide a sense of community and belonging.
5) Take care of yourself. It's important to prioritize self-care during the peripartum period. This can include getting enough sleep, eating healthy foods, exercising, and engaging in activities that bring you joy and relaxation.
Remember, if your intrusive thoughts are causing you significant distress or interfering with your daily life, it's important to seek professional help. A mental health professional can provide additional coping strategies and help determine if more intensive treatment is needed.
References:
Fairbrother, N., & Woody, S. R. (2012). New mothers' thoughts of harm related to the newborn. Archives of Women's Mental Health, 15(2), 111-118.
Abramowitz, J. S., & Moore, E. L. (2017). An experimental investigation of thought suppression and acceptance in women with postpartum obsessive-compulsive symptoms. Journal of Obsessive-Compulsive and Related Disorders, 12, 11-17.
Goodman, J. H. (2009). Women's attitudes, preferences, and perceived barriers to treatment for perinatal depression. Birth, 36(1), 60-69.
National Institute of Mental Health. (2020). Perinatal Depression. https://www.nimh.nih.gov/health/publications/perinatal-depression/index.shtml.
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