Intrusive Thoughts in Pregnancy and Postpartum
Kara** was 2 months postpartum when she arrived for her first perinatal counselling session. As she sat down and we started talking about how she’d been adjusting to motherhood, she said that she kept having some repeating thoughts that were bothering her.
“I was out walking my baby with the stroller a couple of weeks ago in my neighbourhood. It was the first nice, sunny day all Winter and I was feeling ok. As I was starting to cross the street, I suddenly had this vision of us getting hit by a car. I stiffened and I had to close my eyes and give my head a shake to get out of it. I thought it was strange but now it happens every time I’m out for a walk, even if there’s not a car in sight. Why is this happening? Is something wrong with me?”
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted, usually distressing thoughts that enter a person's mind involuntarily and often feel out of their control. In the case of intrusive thoughts during pregnancy or the postpartum period, they are generally distressing images or scenarios involving harm to the baby and/or one’s self. They can often be repeating or recurrent. Some examples could be thoughts and images of dropping baby, falling downstairs with baby, getting into car accidents, or intentionally harming baby in some way.
How Common are Intrusive Thoughts During Pregnancy and Postpartum?
In a nutshell, very common. A study published in the Journal of Reproductive and Infant Psychology found that up to 88% of new mothers reported experiencing intrusive thoughts related to their baby's safety or well-being. They can occur during pregnancy or following birth. If you experience intrusive thoughts during pregnancy, it’s more likely to also experience experience them postpartum. In speaking more with Kara, she reported also having intrusive thoughts in the third trimester of her pregnancy related to driving over bridges but these particular thoughts had since disappeared.
What Causes Intrusive Thoughts?
Becoming a new parent is stressful. These thoughts are often a result of heightened anxiety and the significant life changes that come with new parenthood. Several factors can contribute to the development of intrusive thoughts during pregnancy and postpartum. Hormonal changes, sleep disturbances, and the stress of adjusting to baby can all play a role. Additionally, societal expectations around parenting and the pressure to be a "perfect" parent can increase feelings of anxiety and self-doubt, further fueling intrusive thoughts. Those with a history of anxiety or obsessive-compulsive disorder (OCD) are at greater risk.
These thoughts are concerning to new mothers when they experience them or to friends and family if they mention them. However, it’s important to note that the presence of these thoughts does not mean the person experiencing them intends to act on them or poses a danger to themselves or their baby. As worrisome as it may be, it’s essentially the mind’s attempt to protect the baby, feel prepared and prevent harm from occurring.
Managing Intrusive Thoughts
While intrusive thoughts can be distressing, there are several strategies that can help you to manage them effectively:
1. Normalize Your Experience: Remember that intrusive thoughts are a common experience during this time and do not define you as a person or a parent.
2. Practice Self-Compassion: Be kind to yourself and acknowledge that these thoughts are not a reflection of your intentions or values. Also remind yourself that parenting a baby is hard. Give yourself grace and practice self-care.
4. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing, and somatic exercises can help lower your overall stress levels, calm your mind and help to regulate your nervous system.
5. Cognitive challenge: Try to look for evidence that negates the likelihood of your thought actually happening. Acknowledge the fact that you feeling concerned about your intrusive thoughts is also evidence that you care for your baby and don’t want any harm to come to them.
6. Distraction: while often not a sole or longterm strategy on its own, in the moment, if feeling particularly bothered by an intrusive thought, distract yourself with something positive. Put on some upbeat music, move to another location, or call a friend for a chat.
When to Seek More Support
Experiencing intrusive thoughts during pregnancy and postpartum can be challenging, but it's important to remember that you are not alone. By understanding the nature of intrusive thoughts, normalizing your experience, and utilizing effective coping strategies, you can navigate this period with greater ease and confidence.
Intrusive thoughts during pregnancy or postpartum are generally transient, lesson over time and do not interfere with daily functioning. If this is not the case or if you feel you’re going to act on them, professional help is recommended.
**Note: This is a fictional client and scenario for illustrative purposes based on possible symptomology. Any similarities are purely coincidental.
