10 Effective Strategies for Managing Impulsive vs Intrusive Thoughts Postpartum
As most moms can agree, having a baby comes with a whirlwind of emotions and adjustments. It can also come with intense thoughts that can be challenging.
Among the many thoughts that come up, impulsive thoughts and intrusive thoughts are common among.
15-20% of new mothers experience perinatal mood and anxiety disorders (PMADS) in which these thoughts are a common symptom.
Less talked about, but equally important, 10% of new dads experience PMADS.
Impulsive Thoughts
As parents begin this incredible journey, impulsive thoughts can emerge. These thoughts arise quickly and demand immediate attention.
Postpartum impulsive thoughts can come as a result of a complex interplay of hormonal changes, emotional adjustments, and new responsibilities that come with motherhood.
The postpartum period is characterized by fluctuating hormone levels, including a significant drop in estrogen and progesterone after childbirth.
These hormonal changes can affect mood regulation and impulse control, making some new mothers more susceptible to impulsive thoughts and behaviors.
Additionally, the sleep deprivation and physical exhaustion common in the postpartum period can further weaken a mother’s ability to make sound decisions and resist impulsive urges.
Emotionally, postpartum mothers may experience a range of intense feelings, such as anxiety, guilt, and stress, which can contribute to impulsive behaviors as a way of coping with or alleviating these emotions.
For example, impulsive spending may serve as a temporary emotional relief or a form of self-soothing in response to the challenges of motherhood.
Intrusive Thoughts
Intrusive thoughts, on the other hand, can cast a shadow over the postpartum experience, introducing unwelcome scenarios and fears.
These thoughts can be distressing and may trigger feelings of guilt, anxiety, or even shame.
The postpartum period, with its hormonal shifts and sleep deprivation, can create an environment where intrusive thoughts thrive.
It’s important to recognize that intrusive thoughts are not reflective of one’s true intentions or desires. They are cognitive phenomena that can emerge due to the brain’s natural response to stress and change.
However, addressing these thoughts and managing their impact is crucial to maintaining a healthy mental state during the postpartum period.
10 Strategies for Managing Impulsive and Intrusive Thoughts Postpartum:
1. Mindful Reflection:
Practicing mindfulness allows you to observe your thoughts without immediate judgment or action.
This self-awareness can help you differentiate between impulsive and intrusive thoughts, enabling you to respond more intentionally.
2. Open Communication:
Sharing your thoughts and concerns with your partner, friends, or a postpartum support group can offer support and validation.
Often, fellow parents can relate to your experiences and provide reassurance that you’re not alone in this journey.
3. Seeking Professional Support:
If intrusive or impulsive thoughts become overwhelming and negatively impact your well-being, consider seeking guidance from a therapist.
Therapy and counseling can equip you with coping strategies tailored to your unique circumstances. Be sure to seek out support from a counselor who is certified in perinatal mental health to ensure that they have the training and expertise to help you with postpartum strategies.
4. Thought Restructuring:
When faced with impulsive thoughts, take a moment to pause and reflect on the potential outcomes of your actions.
Similarly, when intrusive thoughts arise, remind yourself that these thoughts are not a reflection of your character or intentions. It is often the very opposite of what you want to happen.
5. Embracing Imperfection:
Understand that both impulsive and intrusive thoughts can happen during the postpartum period due to the commonality of PMADS.
Embrace the journey as a learning process, allowing room for mistakes and self-compassion.
6. Self-Care Routine:
Establish a regular self-care routine that includes activities you find relaxing and rejuvenating.
This can help you manage stress and anxiety, making it easier to cope with impulsive and intrusive thoughts.
Whether it's taking a bath, practicing yoga, reading a book, or going for a walk, prioritize self-care as part of your daily or weekly schedule.
7. Journaling:
Keeping a journal can be a therapeutic way to process your thoughts and emotions. Write down your impulsive and intrusive thoughts as they arise.
This can provide clarity and allow you to identify patterns or triggers. You can also use your journal to express your feelings and explore possible solutions to the challenges you're facing.
8. Affirmations:
Create a list of self-affirmations that you can repeat to yourself when intrusive or impulsive thoughts arise.
Affirmations can help reframe your thinking and provide you with a more positive mindset. For example, "I am a capable and loving mother," or "I trust myself to make the best decisions for my child."
9. Social Support Network:
In addition to open communication, expand your social support network by connecting with other mothers who have experienced similar challenges.
Attend parenting groups, both in-person and online, to share your experiences, gain advice, and build a supportive community.
This network can serve as a valuable resource for empathy, understanding, and guidance during the postpartum period.
10. Ask for Help:
Recognize that you don't have to go through the postpartum period alone. Reach out to your support network, including family and friends, and ask for assistance when you need it.
Whether it's help with household chores, childcare, or just someone to talk to, seeking help can relieve some of the stress and pressure you may be feeling. It's not a sign of weakness but a sensible way to ensure you're taking care of yourself and your baby.
Closing thoughts:
By recognizing and managing impulsive and intrusive thoughts, new parents can embrace the postpartum period with more joy.
Remember, seeking help for postpartum depression or anxiety when needed is so important.
By taking care of your own well-being, you’re creating a positive home for both you and your precious little one. You’ve got this mama!
With love and solidarity,
