Anxiety Management for New Moms

Learn what postpartum anxiety really is and how it affects new mothers differently than general anxiety.

1. What is Postpartum Anxiety?

   Understanding the difference between normal new parent worry and postpartum anxiety.

   9 min

2. Physical Symptoms and Triggers

   Recognizing how anxiety shows up in your body and identifying your personal triggers.

   12 min

3. The Anxiety-Sleep Cycle

   How anxiety disrupts sleep and creates a vicious cycle of exhaustion and worry.

   11 min

4. Creating Your Anxiety Profile

   Mapping your unique anxiety patterns to create targeted strategies.

   9 min

Week 1 Workbook: Anxiety Assessment & Pattern Recognition

Basic Grounding Meditation for New Moms (10 min)

Master proven techniques that can be used anytime, anywhere to calm your nervous system.

1. The Power of Breath

   Learn 4-7-8 breathing and other techniques that work during feeding, pumping, or baby care.

   13 min

2. Progressive Muscle Relaxation

   Release physical tension with this adapted technique perfect for tired new moms.

   13 min

3. Grounding Techniques for Panic

   The 5-4-3-2-1 technique and other grounding methods for when anxiety peaks.

   10 min

4. Creating Your Calm Toolkit

   Build a personalized collection of techniques that work for your lifestyle.

   9 min

Week 2 Workbook: Technique Practice Guide & Emergency Cards

Quick Calm Meditation for Overwhelming Moments (8 min)

Learn cognitive techniques to challenge catastrophic thinking and build realistic perspectives.

1. Catching Anxious Thoughts

   How to notice and identify the thoughts that fuel your anxiety.

   10 min

2. The Worry Window Technique

   Contain your worrying to specific times instead of letting it consume your day.

   13 min

3. Fact vs. Fear Checking

   Challenge catastrophic thoughts with evidence-based reality checking.

   10 min

4. Building Balanced Thoughts

   Replace anxious thoughts with realistic, balanced perspectives.

   8 min

Week 3 Workbook: Thought Challenge Worksheets & Perspective Building

Loving-Kindness Meditation for Self-Compassion (12 min)

Create sustainable practices for managing anxiety and preventing future episodes.

1. Daily Anxiety Prevention

   Routines that reduce anxiety.

   9 min

2. Anxiety and Relationships

   Explore anxiety and relationships.

   9 min

3. Building Your Support Network

   Getting help when you need it.

   11 min

4. Your Anxiety Action Plan

   Create a personalized plan for maintaining your progress and handling setbacks.

   9 min

Week 4 Workbook: Personal Action Plan & Maintenance Strategies

Body Scan for Deep Relaxation (15 min)