Postpartum Depression, Anxiety, and Food: What New Moms Need to Know

Becoming a mom is a monumental transformation. It’s both wonderful and overwhelming.

The arduous task of keeping a brand-new human alive, often with little to no sleep, while physically recovering from the birth, can be a lot. Many new moms struggle far beyond the “baby blues.” The emotional weight can manifest in many ways, such as postpartum depression, anxiety, or difficulties with body image and disordered eating.

It’s important to remember that you’re not alone. So many new moms experience some form of depression and postpartum anxiety, myself included. Your body just grew and birthed a whole person—it’s going to take time to heal, rebalance, and find your new normal.

Navigating Postpartum Depression and Anxiety

Postpartum depression and anxiety get missed a lot, since so many women are accustomed to harnessing their resilience; it’s hard to know when to ask for help. Yet, it’s what many of us need between exhaustion, emotional numbness, or even hopelessness. Changes in how you're feeling are common, and up to 20% of new moms experience depressive symptoms postpartum.

You may feel detached from your baby or yourself. It’s not your fault. You’ve done nothing wrong, but it might be time to reach out for help.

Symptoms of postpartum depression to be on the lookout for yourself or your loved one might look like persistent sadness, lack of motivation, severe fatigue, or even hopelessness.

Symptoms of postpartum anxiety that you or a loved one might be experiencing are constant worrying, fear of something happening to your infant, panic attacks, or loss of appetite/nausea.

Another common postpartum experience shared by 20% of women is perinatal mood and anxiety disorders. Punctuated by racing thoughts, feelings of guilt and shame, and trouble bonding with your baby, this can be the most challenging and common complication of pregnancy and birth.

You might be experiencing an emotional distance from your body. Maybe it doesn’t feel like “yours.” It’s okay to be upset that your body looks different while still acknowledging all it has done to bring your baby into the world. Be gentle with yourself and remember that healing takes time.

Many new moms feel anxiety about their baby’s health or are overwhelmed by thoughts about their bodies. Bodies change after pregnancy. That’s not failure; it’s physiology. You might be struggling with food postpartum. Practice mindful eating. Slow down, notice your hunger cues, and offer yourself compassion.

Postpartum depression and anxiety affect a lot of new mothers—one in seven women, in fact. Depression and postpartum challenges are a normal biological and psychological response to enormous change. With the proper support, you can find joy and acceptance in motherhood and the many new experiences you’re juggling.

How Baby Feeding Challenges Can Affect Your Mental Health

Feeding your baby can bring up powerful emotions. Prolonged periods of amplified emotions can lead to things like depression and postpartum anxiety. Many new moms go through an intense adjustment period during feedings.

Breastfeeding

If you’re breastfeeding, you might be facing fatigue, frustration, or even guilt. Your body is producing sustenance for your baby. Breastmilk production takes up to 25% of your daily caloric output. It takes more energy to produce breast milk than to power your brain. Of course, you’re tired. It’s important to remember that you also need to prioritize your well-being. You’ll want to make sure you’re getting enough rest and hydrating so your body has a chance to recharge.

Bottle Feeding

If you’re bottle-feeding, you may face different challenges. There’s a lot that goes into bottle feeding, from the endless bottle cleaning to prepping formula to managing societal guilt for not breastfeeding. Many moms who bottle-feed struggle with feeling guilty for it, but at the end of the day, babies need to be fed and cared for. The how isn’t important.

Baby Weight Gain

Even your baby’s weight can trigger a sense of worry, guilt, or even failure. Growth charts are guidelines, not hard-and-fast rules. I experienced this first-hand with my son. He was born early, and I was terrified that he was failing to thrive, but he was just growing at his own pace. These pressures can amplify postpartum anxiety. It’s okay to release that. Remember that your baby’s weight is not a sign of success or failure; it’s just a data point that will change over time.

Your Body Image With Your New Baby

Your body just grew, birthed, and now nourishes a new life. This is something to be celebrated, and yet society criticizes women’s bodies postpartum. Many new moms struggle with body confidence issues that can lead to an eating disorder if left untreated.

Maybe you are feeling disconnected from your body, and finding your new normal is taking longer than you hoped. Be patient with yourself and remember there is no set timeline for healing. The journey to postpartum recovery is different for everyone.

Tips for Coping With Body Confidence Issues

Creating a healthy relationship with your body takes time, and small, compassionate steps can help:

• Ask for help: Be gentle with yourself and reach out to your support system when you need it.

• Avoid rigid goals: Do your best to be fluid with goals, especially body image goals. Having a rough idea of where you want to be is going to help you more than absolutes.

• Find your community: Join a new moms group. Having people who are going through a similar experience can be invaluable to you.

• Have a plan for your postpartum journey: Creating a plan before giving birth can help you set yourself up for success.

• Honor your body’s work: Be patient with your recovery, knowing everything your body just went through to bring your baby into this world.

• Journal your journey: Writing down what you’re going through can help get the emotions of your body and onto the page.

• Meditate and move: Meditation and exercise are great ways to regulate your nervous system.

• Practice mindful eating: Becoming aware of your body’s hunger cues and focusing on ensuring your body gets enough nutrients can help you regulate your eating habits.

Taking breaks and allowing yourself moments of rest are among the best things you can do for recovery.

Find Hope Postpartum: A New Book Every Mom Should Read

Postpartum depression and anxiety aren’t signs of failure—they’re invitations to seek support and healing. If you’re struggling with body confidence issues or noticing patterns of disordered eating, you don’t have to face them alone.

Take control of your postpartum journey. Check out my upcoming book, Trust the Listener: A Parent’s Guide to Raising Body-Trusting Kids in a Body-Shaming World, today. It’s full of gentle guidance, mindful tools, and real stories about postpartum recovery. Take it one mindful meal, one breath, and one page at a time. You are enough, exactly as you are.