Managing Postpartum Intrusive Thoughts

Over 70% of birthing parents and their partners experience intrusive thoughts, often related to harming the baby.  These thoughts can be extremely distressing and because of shame surrounding them they are not often talked about.  

Here are some steps to help manage these intrusive thoughts: 

1.) First and foremost, acknowledge the thought as an intrusive thought.  

2.) Check-in with yourself around sleep and stress levels.   Intrusive thoughts tend to increase with sleep deprivation and stress (both which occur during the newborn timeframe)  

Are you running on empty?  Can you ask for help from a partner, grandparent, or friend so you can get extra sleep or a break from the baby? 

3.)  Utilize a grounding technique such as a butterfly hug while repeating a mantra that feels stabilizing—I AM SAFE, MY BABY IS SAFE

A Butterfly Hug is where you cross your arms at your chest and tap slowly on your shoulders one at a time, left, right, left, right, etc.  

This is a great way to regulate your nervous system.  You can also tap on your babies back to co-regulate.  

4.). If your intrusive thoughts are interfering with daily functioning, your ability to care for your child, or won’t go away reach out to a local mental health provider for more support.