Coping with Postpartum OCD Intrusive Thoughts

Hey there, and welcome to this little space where we get real about the rollercoaster that is motherhood.

Today, I'm opening up about something deeply personal yet incredibly common: postpartum OCD and those startling, intrusive thoughts that tag along.

Motherhood…..it's supposed to be all baby giggles and adorable onesies, but then, out of nowhere, your mind hits you with thoughts so wild and unsettling, you're left wondering, "Is this normal? What’s wrong with me? Am I the only one?" Spoiler alert: you're not.

These thoughts, as shocking as they might be, are more common than you'd expect. About 1 in 5 moms experience postpartum mood and anxiety disorders - postpartum OCD being one of them. And no, this absolutely does not define your capability or worth as a parent.

So, let's get down to the nitty-gritty of coping with these intrusive thoughts.

It's not about brushing them under the rug with a forced smile, but about facing them head-on, understanding why they're here, and learning how to manage them.

It's about giving yourself grace, knowing that it's okay to seek help, and remembering that this does not, in any way, diminish the incredible job you're doing.

Mother with postpartum OCD intrusive thoughts

Understanding Postpartum OCD

What is Postpartum OCD?

Defining the Condition

Postpartum OCD, or Obsessive-Compulsive Disorder that occurs after childbirth, is like an uninvited guest that crashes the beautiful, chaotic party of new parenthood.

It's a form of anxiety disorder that can take the normal worry we all feel as new parents to an extreme level.

This condition often involves both obsessions, which are intrusive, unwanted thoughts or images, and compulsions, actions performed over and over again in an attempt to relieve the anxiety caused by these thoughts.

Symptoms and Signs

The signs of postpartum OCD can be as varied as our experiences of motherhood itself.

They might look like an overwhelming fear of harming your baby, even if that's the last thing you'd ever want to do (this form of intrusive thought is the most common).

Or maybe it's a constant worry about cleanliness, to the point where it interferes with your ability to care for yourself or your little one.

It could be obsessively tracking dirty diapers or the amount of breastmilk you are pumping.

These symptoms are intense, they're scary, and they can make you feel isolated in what's supposed to be a joyful time.

The Reality of Intrusive Thoughts

Common Themes of Intrusive Thoughts

Intrusive thoughts are like uninvited, pushy thoughts that just won't leave you alone.

They often center around harm coming to your baby, either by someone else or, terrifyingly, by your own hand.

60% of moms with postpartum OCD have thoughts of harming their baby making this theme the most common. But oh so scary if you’ve experienced it.

There is a big difference between having these kinds of thoughts and being mortified by them (OCD) and having these thoughts and actually wanting to act on them (Psychosis).

There can be fears about accidental harm, like dropping the baby, or health-related anxieties, constantly checking for signs of illness.

These thoughts can be graphic, and they're always unwelcome, popping up out of the blue and leaving you feeling shaken and distressed.

Why They Happen

So, why do these thoughts happen, especially at a time when you're supposed to be over the moon with your new baby?

It’s thought that a mix of hormonal changes, sleep deprivation, and the sudden, immense responsibility of caring for a newborn can trigger them.

It's like your brain's way of trying to protect your baby, but the wires get crossed, and it ends up causing you more anxiety.

Remember, having intrusive thoughts does not make you a bad parent; it makes you human. And it actually shows you how much you love your baby.

It's how we handle these thoughts, how we seek help and support, that defines our journey through postpartum OCD.

You're Not Alone: The Prevalence of Postpartum OCD

Breaking the Stigma

Sharing My Story

Navigating the world of new parenthood was a journey I never expected to be as rocky as it was.

I had wanted to be a mom my whole life, yet I was gripped by crippling anxiety from the first time I saw the positive pregnancy test for my first.

That anxiety carried into the postpartum period - morphing into general anxiety with a mix of OCD.

It wasn't just worry; it was a constant, overwhelming fear that something bad might happen.

My days (and many nights) became a series of rituals and checks: Is he breathing? Is everything absolutely okay around him? Is that blanket too close? Is he going to fall out of the swing?

Each doctor's visit felt like a quest for reassurance, and yet, no amount of reassurance ever seemed enough.

I was on a never-ending loop of monitoring his diaper changes, obsessively tracking every ounce of breastmilk, and making sure no one sick came around him.

This wasn't what I envisioned motherhood to be.

Instead of enjoying my baby, I was shadowed by a constant companion of anxiety and fear, making me second-guess every action and decision.

It was a lonely time, made all the more isolating because I felt like I was the only one struggling in this way.

I didn’t know until much later that what I was experiencing was common and treatable (1 in 5).

But here's what I've learned on this journey: postpartum OCD is more common than we might think, and it's not a reflection of your love or capability as a parent.

Statistics and Facts

You might feel isolated in your experience, but you're far from alone.

Research shows the prevalence of postpartum OCD, offering support in numbers and highlighting the urgent need for awareness and support.

1 in 5 new moms will experience postpartum mood and anxiety disorders (PMADS). Postpartum OCD is an anxiety disorder.

Studies indicate that postpartum OCD can affect approximately 2-3% of new mothers, with some research suggesting the numbers could be even higher when considering undiagnosed cases.

30% of women who will be diagnosed with OCD in their lifetime are diagnosed during the postpartum timeframe.

The variability in prevalence rates across studies underscores the complexity of diagnosing and understanding postpartum OCD.

For instance, a 2013 study published in The Journal of Reproductive Medicine found that as many as 11% of postpartum women reported having obsessions and compulsions that met the threshold for OCD, suggesting that the condition might be more common than previously thought.

Strategies for Managing Postpartum OCD and Intrusive Thoughts

Tackling postpartum OCD head-on means equipping yourself with a toolkit of strategies, from professional interventions to personal adjustments.

It’s about finding what blend of techniques works for you, giving you back the control and joy in your journey as a new parent.

Professional Help and Therapies

Seeking Therapy

Therapy can be a game-changer. Cognitive Behavioral Therapy (CBT), in particular, is a gold standard when it comes to treating OCD.

Exposure-Response Prevention (ERP), a type of CBT, can guide you to exposure to your fears and prevent the rituals that you’ve developed.

It's all about understanding the relationship between your thoughts, feelings, and behaviors, and learning how to break the cycle of OCD.

A therapist can guide you through this process, offering strategies to manage intrusive thoughts without resorting to compulsions.

Medication Options

Sometimes, therapy strategies are not quite enough, and that’s okay.

Medications, like SSRIs, can offer a helping hand by balancing the brain chemicals that might be contributing to your OCD symptoms.

I wish I had known this sooner! Taking medication was oh-so-helpful and life-saving. It helped me regain stability and peace of mind.

It’s worth a chat with your healthcare provider to explore if medication could be a fit for you, especially if your symptoms are particularly severe or persistent.

Self-Care and Lifestyle Adjustments

Mindfulness and Relaxation Techniques

Mindfulness isn’t just a buzzword; it’s a practical tool in your OCD management kit.

Techniques like deep breathing, prayer, guided imagery, or yoga can help ground you in the present moment, making it easier to let those intrusive thoughts pass by like clouds in the sky, without getting caught up in them.

Importance of Sleep and Rest

Never underestimate the power of a good night’s sleep, especially in the postpartum period.

I strongly believe that sleep deprivation, amongst other things, contributed to the onset of postpartum OCD.

Easier said than done with a newborn, I know, but prioritizing rest where you can is crucial.

Sleep deprivation can fuel OCD symptoms, making it harder to cope with intrusive thoughts.

Healthy Lifestyle Choices

What you do with your body can have a big impact on your mind.

Regular exercise, a balanced diet, and staying hydrated can help keep your stress levels in check and improve your overall well-being, making it easier to manage OCD symptoms.

Building a Support Network

Leaning on Loved Ones

Don’t go it alone. Opening up to family and friends about what you’re going through can be incredibly freeing.

I remember talking to my mother-in-law about my anxiety and overwhelm with exclusively pumping.

Hearing her say “You don’t have to do this anymore” as I was up at 1 am squeezing out the last few ounces was so freeing and helpful.

It’s about letting those who care about you in on your struggles so they can offer the support and understanding you need.

Finding Community Support

Sometimes, talking to someone who’s been in your shoes can make all the difference.

Look for support groups, either in person or online, where you can connect with others who understand exactly what you’re going through.

Postpartum Support International has online groups every day of the week to provide that type of connection and support.

Knowing you’re not alone in this can be a huge relief and source of strength.

When to Seek Help for Postpartum OCD: Recognizing the Signs

Figuring out what's normal and what's not in the weeks after having a baby can be tricky.

It's a time full of changes, and yeah, a lot of emotional ups and downs. But sometimes, those downs are more than just the typical 'baby blues.'

Beyond the 'Baby Blues'

Differentiating Between Normal and Concerning Symptoms

Feeling weepy or exhausted right after your baby's born? Totally normal. 80% of new moms feel this way.

But if those worries turn into non-stop, scary thoughts that just won't quit, or if you're doing the same things over and over again just to feel a bit of relief, it might be a sign of something more, like postpartum OCD.

The key here is how much these thoughts are taking over.

If you're spending more time worrying about harm coming to your baby than enjoying those new baby cuddles, it's a sign to pay attention to.

It's not about the occasional worry; it's when those thoughts stick around and start calling the shots.

The Importance of Early Intervention

Catching these feelings early can make a huge difference.

Getting help sooner rather than later means you can start getting those thoughts under control and get back to focusing on what matters most – you and your baby.

Reaching out for help is a brave thing to do.

Talk to a doctor, find a support group, reach out to a therapist, or chat with someone who gets it.

The sooner you take that step, the sooner you can start turning things around.

Takeaways: Embracing the Journey, Flaws and All

Life with a new baby is full of surprises, not all of them wrapped in cute baby blankets.

It's messy, it's hard, and sometimes, it's downright scary. But here's the thing – it's also incredibly beautiful, even with all its imperfections.

Celebrating Small Victories

Every day might not be a win, but there are little victories worth celebrating.

Got through a tough night? That's a win. Managed to take a shower and eat something? High-five to that.

These moments might seem small, but they're huge in the grand scheme of things. They're reminders that you're doing this thing.

Looking Forward with Hope

Every step you take, every bit of help you seek, and every small victory you celebrate brings you one step closer to feeling more like yourself again.

Even reading through to the end of this blog is a huge step.

There's a whole lot of joy and love waiting for you and your baby, and with the right support and strategies, you'll be in a great place to soak it all up.

So, here's to the journey – with all its bumps, turns, and detours.

It's not about being perfect; it's about being real, being brave, and knowing that it's okay to ask for help. ❤️

With love and solidarity,

Amy Braun is a postpartum mental health therapist

Coping with Postpartum OCD Intrusive Thoughts