Postpartum Depression: Understanding Symptoms, Intrusive Thoughts, and Support
Understanding Postpartum Depression
Postpartum Depression is one of the most common perinatal mood and anxiety disorders (PMADs).
It can occur during pregnancy or anytime within the first year after birth.
While many people expect postpartum depression to look like sadness, it often presents in a range of ways.
If you are struggling after having a baby:
You are not alone—and your experience likely makes sense in context.
Symptoms of Postpartum Depression
Postpartum depression may include:
persistent sadness or low mood
loss of interest or pleasure
fatigue or exhaustion
sleep disruption beyond newborn-related changes
guilt, shame, or worthlessness
irritability or anger
difficulty bonding with your baby
emotional numbness or disconnection
Some individuals also experience intrusive thoughts, which can feel alarming and distressing.
These experiences are common, treatable, and not a reflection of your ability as a parent.
Postpartum Depression vs. Baby Blues
It is important to distinguish postpartum depression from the “baby blues.”
Baby blues are common, short-lived, and typically resolve within two weeks
Postpartum depression is more persistent and can interfere with functioning
If symptoms continue or feel difficult to manage, support can help.
Why You Might Feel “Stuck”
Many individuals respond to postpartum depression by trying to:
push thoughts away
force themselves to feel differently
compare themselves to others
suppress emotions
While understandable, these strategies can increase distress over time.
From an ACT perspective, struggling with your internal experience can sometimes make it feel more intense.
How to Cope with Postpartum Depression
1. Allow Your Experience Instead of Fighting It
Rather than:
“I shouldn’t feel this way”
“I need to snap out of it”
You might practice:
noticing what you’re feeling
naming it
allowing it to be present
This can reduce the added layer of self-judgment.
2. Notice Thoughts Without Automatically Believing Them
Postpartum depression often includes thoughts like:
“I’m a bad mom”
“I should be happier”
You can practice:
“I’m having the thought that I’m a bad mom”
This helps create distance between you and the thought.
3. Understand Intrusive Thoughts
Intrusive thoughts are:
involuntary
common in the postpartum period
not reflective of intent
They are often part of the brain’s effort to detect and prevent harm.
Having these thoughts does not mean something is wrong with you.
4. Focus on Small, Meaningful Actions
Depression can make everything feel overwhelming.
Instead of trying to change how you feel first, focus on small steps:
stepping outside
asking for help
spending a few moments with your baby
attending therapy
These actions help rebuild connection over time.
5. Stay Connected to What Matters
Even when you feel disconnected, you can still move toward what matters.
This may include:
how you want to show up as a parent
how you want to treat yourself
how you want to engage with your support system
You don’t have to feel differently before taking meaningful steps.
When to Seek Support
It may be helpful to seek support if you are experiencing:
persistent low mood or anxiety
intrusive thoughts
difficulty functioning
feeling disconnected from yourself or your baby
Working with a perinatal therapist in California can help you:
understand what you’re experiencing
reduce shame and isolation
build skills to navigate difficult thoughts and emotions
You Don’t Have to Navigate This Alone
If you are feeling overwhelmed, disconnected, or stuck in your postpartum experience:
You don’t have to navigate this alone.
Healing is possible—with the right support.
I offer perinatal therapy in California, both online and in-person in Pasadena, specializing in postpartum mental health, birth trauma, infertility, and reproductive loss.
I invite you to reach out through my contact page to learn more about working together.
I’m Dr. Carissa Gustafson; licensed clinical psychologist based in Los Angeles
Using evidence-based therapy, I can help you bring presence to pain and find peace on your pregnancy and postpartum journey.