Anxiety
You’re not alone.
You don’t even have to be a parent to know that there is an awful lot of pressure put on expecting and new mothers to breastfeed their babies. This messaging is, of course, rooted in science and good intentions, but it can inadvertently contribute to new moms developing breastfeeding anxiety when things don’t go as smoothly as they’d like. Moms who struggle with breastfeeding can even become so anxious over it that they question whether or not they are good parents.
“Some parents will obsessively weigh their baby, excessively pump in addition to feeding exclusively at the breast, or have overwhelming fears that they are not making enough milk for their baby,” lactation consultant Amanda DeWeese, MPH, CPH, IBCLC, tells Romper in an email. She explains that this hyperfocus can affect their overall well-being, too, resulting in headaches, difficulty sleeping and/or concentrating, or changes in their appetite. Not only that but breastfeeding anxiety can also contribute to the development of a perinatal mood and anxiety disorder (PMAD), perinatal mental health specialist Kirsten Brunner, MA, LPC, tells Romper. “If a mom was planning on exclusively breastfeeding her baby, and she ends up having to supplement with formula, or even switch to formula, this can trigger symptoms of extreme anxiety and depression,” she says, “These symptoms can progress into a full-blown PMAD.”
So, what can you do to help ease this anxiety? DeWeese and Brunner offer several suggestions.
Try The Bottle Or Supplement With Formula
When you’re struggling with breastfeeding, you may create a narrative in your head that switching to the bottle or supplementing with formula equals failure, but that certainly isn’t the case. “Moms should remind themselves that ‘fed is best,’” notes Brunner, “they should not berate themselves or feel guilty…[because] as long as their baby is being nourished and fed, they are doing a fabulous job.”
Resist the urge to consider bottle or formula feeding giving up, and instead try to focus on the positives. “Partners and helpers are able to participate in feeding and allow mom to rest,” adds Brunner. This not only allows your baby some time to bond with another parent or caregiver but can also give you some downtime, which is essential to managing anxiety. “If a mom is experiencing any postpartum anxiety or depression, rest and sleep are going to be top priorities for her,” says Brunner.
Talk To A Professional
There is a reason there are so many lactation experts and maternal mental health providers out there — because a lot of new moms rely on their expertise to navigate the postpartum period. So, there may come a point where the best move for you is to talk to a professional. Try setting up an appointment with a lactation consultant to see if they can help with the process of breastfeeding. “[Have] a breastfeeding ‘check up’ to make sure that latching is going well and baby is getting enough milk,” suggests DeWeese, “[this] can help boost your confidence and ease your anxiety.”
If the anxiety seems unbearable, though, it may be a good idea to reach out to a mental health professional who can teach you some coping skills to help with the anxiety. “If mom finds that she is having difficulty sleeping or difficulty enjoying her new baby due to her worries about breastfeeding, I encourage her to reach out for support and guidance,” says Brunner.
Additionally, since breastfeeding anxiety has the potential to turn into a full-blown PMAD, if you start to notice a shift in what is making you anxious or you’re starting to feel depressed, definitely seek help. “If you are experiencing difficulty bonding with Baby, inability to care for yourself or baby, loss of interest in regular activities, scary or disruptive intrusive thoughts, or any other feelings of being too overwhelmed with the transition to parenthood, I would strongly suggest reaching out to a healthcare provider,” says DeWeese.
Take Care Of Yourself
New parents are constantly reminded of the importance of self-care, which can seem downright humorous to a new mom who hasn’t had 10 minutes to so much as shower in over a week. However, if you’re experiencing feelings of anxiety, the need for self-care is essential to ensuring it doesn’t worsen. Also, taking good care of your body will help keep your milk supply up so that breastfeeding is less of a struggle. “Getting enough rest (even if it’s not all in one solid chunk), making sure to eat plenty of nutrient-dense foods, incorporating movement into your daily routine, and staying hydrated can make a huge difference,” explains DeWeese.
Don’t Be Afraid To Stop
Another thing that may help ease your anxiety is coming to terms with the fact that there may come a point where the best thing for you and your baby is to switch entirely to formula. Simply giving yourself this “out” can sometimes help ease all of this pressure. Remember, switching to formula is not a failure, because your baby will still be fed and healthy and you will be healthier mentally, as well. “Yes, breastmilk is very beneficial for their baby,” says Brunner, “but having a mother who is rested and emotionally stable is even more important and beneficial.”
Experts:
Kirsten Brunner, MA, LPC, Perinatal Counselor or Perinatal Mental Health Specialist
Amanda DeWeese, MPH, CPH, IBCLC, LLL Leader
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