Managing Postpartum and Perinatal OCD and Anxiety: Evidence-Based Support for New Parents
For many new and expecting parents, welcoming a child brings both excitement and stress. When unexpected mental health challenges like postpartum and perinatal Obsessive-Compulsive Disorder (OCD) and anxiety arise, this period can feel even overwhelming. These are common, though often misunderstood, experiences that affect many parents. This blog explores what postpartum and perinatal OCD and anxiety can look like, along with evidence-based therapies that can support parents in managing these symptoms. At Mind Matters Collective, we support new parents throughout Minneapolis and the Twin Cities with in-person therapy, as well as virtual therapy for those across Minnesota. To get started with a therapist Click Here.
Recognizing Postpartum and Perinatal OCD and Anxiety
Postpartum and perinatal 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
These symptoms can feel distressing, but they are treatable with approaches tailored to the unique challenges of the postpartum and perinatal periods.
Evidence-Based Therapies for Postpartum and Perinatal OCD and Anxiety
Cognitive Behavioral Therapy (CBT)
Identifying and Restructuring Maladaptive Thoughts: CBT effectively addresses and challenges problematic thought patterns that often fuel OCD and anxiety. In the context of postpartum and perinatal mental health, a CBT-trained therapist can help identify cognitive distortions, such as catastrophizing or overestimating harm, and guide in providing thought restructuring tools.
Behavioral Activation for Anxiety: CBT also emphasizes behavior changes that reinforce anxiety-reducing habits and improve mood. This might include gradually re-engaging in value or interest based activities that parents have been avoiding for a number of reasons, which can help reduce isolation and build inner security.
Exposure and Response Prevention (ERP)
Gradual Exposure to Fears: ERP, a form of CBT, gradually exposes individuals to feared situations without engaging in compulsive responses. For parents with postpartum OCD, this may involve allowing themselves to hold or care for the baby without repetitive checking. ERP helps reduce the intensity of obsessions and compulsions over time by building resilience and confidence.
Response Prevention Techniques: A therapist guides the individual in identifying and creating strategies to resist compulsion urges like reassurance-seeking, avoidance, persistent researching behaviors, which helps to decrease OCD symptoms by building tolerance to anxiety-provoking situations.
Acceptance and Commitment Therapy (ACT)
Acceptance of Thoughts and Emotions: ACT helps individuals accept difficult thoughts and emotions without feeling the need to change them. For parents dealing with OCD and anxiety, learning to accept intrusive thoughts as just “thoughts” can help reduce the distress they cause. Although easier said than done, you’d have the support of a therapist to strengthen awareness and implementation of these strategies.
Values-Driven Action: ACT encourages acting in ways that align with personal values rather than compulsions. In the context of postpartum anxiety, ACT can help parents focus on engaging in nurturing actions with their child rather than letting anxiety guide their behavior.
Mindfulness-Based Cognitive Therapy (MBCT)
Building Present-Moment Awareness: Mindfulness helps parents remain present, reducing the focus on fears about the future. Mindfulness exercises can also aid in calming the mind, which is especially useful during times of heightened anxiety or panic.
Observing Thoughts Non-Judgmentally: MBCT encourages and teaches observing intrusive thoughts without judgment. Learning to view thoughts as transient and separate from oneself can decrease the impact of negative or obsessive thinking.
Supportive Counseling
Family and Partner Support: Counseling that includes family members or partners can also provide valuable education about postpartum OCD and anxiety, helping loved ones understand and support the journey to wellness.
Tips for Managing Postpartum and Perinatal OCD and Anxiety at Home
While professional support is essential when these symptoms are present, here are strategies parents can implement on their own to help manage symptoms:
Re-establish a Consistent Time for Self-Care: Carving out a few moments each day for self-care can help ground you and reconnect with your own needs. This doesn’t have to be long—a self-care moment could be as simple as a five-minute tea break in a comfortable space, or as enriching as taking a longer walk, reading a chapter, taking a soothing shower or journaling. The focus is on creating a regular time, big or small, that allows you to pause, reflect, and recharge.
Practice Self-Compassion: New and expecting parents often feel pressure to “do it all.” Self-compassion helps relieve some of this pressure, allowing parents to navigate challenges without added self-criticism.
Mindful Breathing Exercises: Practicing four-square breathing—inhale for four counts, hold for four, exhale for four, and pause for four—can help ease stress. Additionally, re-engage your five senses by noting something you can see, touch, hear, smell, and taste, bringing yourself back to the present moment.
Reaching Out for Support
If you or someone you know is experiencing postpartum or perinatal OCD and anxiety, seeking professional support can make a significant difference. Our therapists trained in CBT, ERP, ACT, and mindfulness approaches provide tools to manage these challenges, making the journey through new parenthood more manageable and fulfilling. At Mind Matters Collective, we’re here to support new parents in the Minneapolis area and virtually throughout Minnesota, providing a compassionate space for healing and growth.
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. Retrieved from iocdf.org
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.
