Feeling Anxious All the Time as a New Mum: Why It Happens and What can Help

Becoming a new mum is one of the most intense experiences in life. Whether it’s your first time or you’re adding to your family, the transition is huge. So, it's very normal to experience feelings of anxiety, worry, and self-doubt. If you’re a new mum feeling anxious all the time, you are not alone, and it’s important to acknowledge these emotions.

The constant worry can be overwhelming. From concerns about your baby's well-being to wondering if you're doing everything “right,” these feelings can easily spiral. Try to remind yourself that you’re doing your best, and while anxiety might seem like it’s taking over your life right now, there are ways to manage it.

As someone who worked with families and children I thought I’d be fine when my baby came along, but I was anxious almost immediately, luckily I got the support I needed and now anxiety doesn’t rule my life. Postnatal anxiety can affect anyone, and it’s not a sign you’re a bad parent.

Why Do I Feel So Anxious All the Time?

Anxiety as a new mum is not uncommon. The changes that come with having a baby—both physically and emotionally—are immense, and it's natural for your body and mind to react to such a significant shift.

There are several key reasons why you may be feeling more anxious as a new mum:

1. Hormonal Changes
   After giving birth, your body undergoes significant hormonal shifts. The drop in estrogen and progesterone levels can lead to mood swings and anxiety. In fact, these hormonal fluctuations are one of the primary reasons many new mothers experience the "baby blues" or even postnatal depression. If you find yourself feeling anxious all the time, hormones may be playing a large role.

2. Sleep Deprivation
   Good quality sleep is hard to get for new mums, but we need it more than ever! The lack of it can make feelings of anxiety worse. When you're sleep-deprived, it’s harder to regulate your emotions, make decisions, or keep worries in perspective. A tired mind can easily become an anxious one.

3. New Responsibilities
   The pressure of being responsible for another human life can be overwhelming. You may worry about your baby’s health, safety, and development. As a result, the constant responsibility can lead to intrusive thoughts, making it feel like you’re anxious all the time.

4. The Desire to Be Perfect
   Society often places unrealistic expectations on new mothers. You might feel pressure to be the “perfect” mum who does everything right, from breastfeeding to sleep training. This desire to be perfect can lead to high levels of stress and anxiety. It's important to recognise that there’s no such thing as a perfect parent—you are enough just as you are.

5. Isolation
   Many new mums find themselves feeling isolated and lonely, especially if they are at home with their baby for long periods. This lack of adult interaction and support can contribute to feelings of anxiety. You may feel like you’re shouldering the burden of motherhood alone, but it’s important to reach out and seek connection.

How Common Is Anxiety for New Mums?

You may be wondering if it’s normal to feel anxious as a mum. The answer is yes—feeling anxious as a new mum is incredibly common. Research shows that up to 1 in 5 women experience anxiety disorders during the perinatal period, which includes pregnancy and the first year after giving birth.

While some degree of anxiety is normal and even protective (after all, being vigilant about your baby's safety is part of being a mum), it can become problematic if it starts to interfere with your day-to-day life. If you're feeling anxious all the time, to the point where you’re struggling to relax or enjoy moments with your baby, it may be time to seek support.

Practical Ways to Manage Anxiety

If you’re noticing feelings of anxiety there are several practical steps you can take to ease those worries and start finding a sense of calm:

1. Practice Self-Compassion
   One of the most important things you can do as a new mum is to be kind to yourself. Remember that you’re learning, and it’s okay to make mistakes. There is no manual for motherhood, and every day is an opportunity to grow. Try to replace critical thoughts with gentle affirmations, words of kindness and remind yourself that you are doing a great job.

2. Establish a Daily Rhythm
   While babies don’t always follow a set schedule, establishing a loose rhythm can help bring a sense of predictability to your day. When you have a gentle routine, it can be easier to manage your time and find moments to care for yourself. Perhaps you’ll go for a short walk each morning or visit a baby group a couple of times a week and set aside some quiet time for yourself when someone else can watch baby, building in structure to your day can help you feel more in control.

3. Practice Mindful moments
   Mindfulness techniques can be powerful tools for managing anxiety. Taking even just five minutes to focus on your breath, ground yourself in the present moment, or engage in guided meditation or hypnosis can help you feel more centered. Don’t worry that you need hours to dedicate to it, there is so much to gain from repeated, short mindful moments throughout the day. Over time, these moments can help reduce the intensity of feeling anxious all the time.

4. Get Outside and Move
   Physical activity is a natural way to reduce anxiety. If possible, take your baby for a walk in nature. Fresh air, sunlight, and gentle movement can work wonders for your mood. Even a brief walk around the block can help clear your mind and reduce anxious thoughts.

5. Reach Out for Support
   Don’t hesitate to reach out to friends, family, or a trusted professional. Talking about your feelings can be an incredible relief. Whether it’s a fellow mum who understands what you’re going through or a therapist who can provide professional support, connecting with others can help you feel less isolated.

When to Seek Professional Help

If you're feeling anxious all the time and these feelings are becoming overwhelming, it may be time to seek professional help. Anxiety that disrupts your daily life, makes it hard to bond with your baby, or interferes with your sleep, appetite, or relationships could indicate an anxiety disorder or postnatal depression. There’s no shame in reaching out for support.

How I Can Support You

As a solution-focused hypnotherapist specialising in maternal mental health, I understand the unique challenges that new mums face. Through personalised sessions, I help mothers who are feeling anxious to develop effective coping strategies, find confidence, and regain a sense of calm. Hypnotherapy is a gentle approach that works by combining talk therapy with hypnosis, after talking I guide you into a deeply relaxed state where we can work together to shift negative thought patterns, reduce stress, and build resilience.

If you’re feeling anxious all the time and are looking for a way to move forward, I’m here to help. Whether you need a single session to get back on track or ongoing support throughout your motherhood journey, my goal is to empower you to feel more in control and confident in yourself as a mother.

Please feel free to reach out if you need support or if you’d like to learn more about how hypnotherapy can benefit you. You don’t have to navigate this journey alone—help is available, and together we can work towards a more peaceful, balanced life for you and your family.

By acknowledging your feelings and seeking help when needed, you're taking the first step toward reclaiming your peace of mind and building the best life for you and your family.

You can find out more about hypnotherapy with me here…