Managing Postpartum and Perinatal OCD and Anxiety: Evidence-Based Support for New Parents
By: Catherine Tamayo, MS LPCC, with contributions from Courtney Sellberg, LPCC
For many new and expecting parents, welcoming a child brings both excitement and stress. When unexpected mental health challenges like perinatal and postpartum Obsessive-Compulsive Disorder (OCD) and anxiety arise, this period can feel even more overwhelming. These common but often misunderstood experiences affect many parents. This blog explores what perinatal and postpartum OCD and anxiety look like and highlights evidence-based therapies to support parents in managing these symptoms. At Mind Matters Collective, we provide in-person therapy for new parents throughout Minneapolis and the Twin Cities and virtual therapy for those across Minnesota. To get started with a therapist, click here.
Recognizing Perinatal and Postpartum OCD and Anxiety
Perinatal and postpartum OCD and anxiety often manifest as persistent, unwanted thoughts (obsessions) and behaviors (compulsions) that feel difficult to control. Common symptoms include:
Intrusive thoughts about harm coming to the baby
Avoidance of situations that feel overwhelming or unsafe for the baby
Compulsive checking or reassurance-seeking related to the baby’s health
Increased anxiety about one’s ability to parent or maintain a safe environment
Statistics and Presentations
Studies suggest that OCD affects approximately 1% of women during pregnancy and 2.9% postpartum, though the real numbers may be higher due to stigma and underreporting (Postpartum.net). Common presentations of perinatal OCD include:
41%: Fears of deliberate harm
29%: Contamination fears
18%: Fears of accidental harm
6%: Ordering/arranging compulsions
3%: Religious obsessions
3%: Checking compulsions
These symptoms can feel distressing but are treatable with tailored therapeutic approaches.
Evidence-Based Therapies for Perinatal and Postpartum OCD and Anxiety
Cognitive Behavioral Therapy (CBT)
CBT helps identify and address unhelpful thought patterns contributing to OCD and anxiety.
Challenging Cognitive Distortions: CBT-trained therapists guide clients to address thought patterns like catastrophizing or overestimating harm.
Behavioral Activation: By gradually re-engaging in value-based activities, parents can counter isolation and rebuild inner security.
Exposure and Response Prevention (ERP)
A gold-standard OCD treatment, ERP reduces symptom severity by helping clients face fears without compulsive responses.
Gradual Exposure: Parents might practice holding their baby without repetitive checking.
Response Prevention: Therapists provide tools to resist compulsions like reassurance-seeking or researching behaviors.
Acceptance and Commitment Therapy (ACT)
ACT fosters acceptance of difficult thoughts and emotions while guiding action based on values.
Acceptance Strategies: Parents learn to view intrusive thoughts as mental events rather than threats.
Values-Driven Action: ACT encourages focusing on nurturing actions aligned with parenting goals.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness strengthens present-moment awareness, helping reduce the focus on future fears.
Present-Moment Focus: Exercises like mindful breathing and sensory grounding can soothe heightened anxiety.
Non-Judgmental Observation: Viewing thoughts as transient reduces their impact.
Inferential Cognitive Behavioral Therapy (ICBT)
ICBT focuses on identifying and challenging false assumptions that drive OCD and anxiety.
Recognizing Faulty Beliefs: ICBT helps individuals identify how assumptions, rather than evidence, fuel OCD symptoms.
Building Trust in Evidence: Through guided exercises, clients learn to focus on facts and reduce the impact of obsessive thinking.
Tips for Managing Perinatal and Postpartum OCD and Anxiety at Home
While professional support is essential, these strategies can help parents manage symptoms:
Re-establish Consistent Time for Self-Care: Dedicate small moments daily to reconnect with personal needs. This could be a five-minute tea break, journaling, or taking a walk.
Practice Self-Compassion: Counter feelings of inadequacy by acknowledging efforts without self-criticism.
Mindful Breathing: Techniques like four-square breathing (inhale, hold, exhale, pause for four counts each) or engaging your five senses can ground you in the present.
Reaching Out for Support
If you or someone you know is experiencing perinatal or postpartum OCD and anxiety, seeking professional support can make a significant difference. At Mind Matters Collective, our therapists specialize in evidence-based approaches, including CBT, ERP, ACT, ICBT, and mindfulness, to help new parents navigate this challenging time. We are committed to providing compassionate, effective care in Minneapolis, the Twin Cities, and virtually across Minnesota.
References and Resources
National Institute of Mental Health (NIMH). (n.d.). Postpartum Depression Facts. Retrieved from NIMH.gov
The Postpartum Stress Center. (n.d.). Understanding and Treating Perinatal OCD.
International OCD Foundation. (n.d.). Postpartum OCD. https://www.postpartum.net/
Abramowitz, J. S., & Jacoby, R. J. (2014). Obsessive-compulsive disorder in new mothers: Characteristics and treatment. Journal of Cognitive Psychotherapy, 28(4), 314-329.
McGuinness, L. A., & Taylor, A. (2020). ACT and CBT for Anxiety Disorders in New Parents. The American Journal of Family Therapy.
