Managing Stress & Overcoming Overwhelm in the Postnatal Period
Bringing a baby into the world is one of the most incredible experiences—but it can also be one of the most overwhelming. Sleepless nights, constant feeding, physical recovery, and adjusting to a new routine can feel mentally and emotionally exhausting.
Many postnatal individuals experience stress, anxiety, and feelings of being overwhelmed—and that’s completely normal. However, learning how to manage stress effectively can help you feel more in control, calmer, and able to enjoy this stage of life more fully.
This article covers why postnatal stress happens, the impact it can have, and practical ways to manage it—so you feel more balanced and supported.
Why Stress Feels So Intense After Birth
Several factors contribute to heightened stress and overwhelm during the postnatal period:
1. Hormonal Shifts & Emotional Changes
After birth, oestrogen and progesterone levels drop sharply, which can affect mood, emotional stability, and energy levels (Henry & Sherwin, 2012). This is why many people experience “baby blues” in the first two weeks postpartum, and for some, these feelings may last longer.
2. Sleep Deprivation & Exhaustion
Disrupted sleep increases stress hormones like cortisol, making you feel more emotional, irritable, and unable to cope with everyday tasks (Dinges et al., 2015).
3. The Mental Load of Parenting
Caring for a newborn involves constant decision-making—from feeding schedules to sleep routines—while also managing daily life. This mental load can feel overwhelming.
4. Pressure to “Do It All”
Many parents feel pressure to keep the house clean, maintain social connections, and "bounce back" physically—all while caring for a newborn. This unrealistic expectation can add unnecessary stress.
5. Lack of Time for Yourself
When every moment is spent caring for your baby, it’s easy to forget about your own needs. This can lead to burnout and feelings of losing yourself in the process.
How Stress Impacts Your Body & Mind
Chronic stress can affect both mental and physical health, leading to:
🚩 Increased fatigue and low energy
🚩 Anxiety, irritability, or low mood
🚩 Difficulty focusing or feeling forgetful
🚩 Digestive issues (bloating, discomfort)
🚩 Increased muscle tension and headaches
But the good news is that small, manageable changes can make a big difference in how you cope with stress.
Practical Ways to Manage Postnatal Stress
1. Focus on What You Can Control
When everything feels overwhelming, break things down into smaller, manageable steps.
🔹 Prioritise 3 key tasks per day instead of trying to do everything at once.
🔹 Lower expectations—your house doesn’t need to be spotless, and not every meal needs to be homemade.
✔ Ask yourself: What truly needs to be done today? What can wait?
2. Use Breathing Techniques to Reduce Stress
Deep breathing can help calm your nervous system and reduce feelings of panic.
🫁 Try this:
Breathe in for 4 seconds.
Hold for 4 seconds.
Breathe out slowly for 6 seconds.
Doing this for just one minute can help lower stress levels (Jerath et al., 2015).
3. Get Outside (Even for 5 Minutes)
Spending just a few minutes outside in natural light can improve mood and energy levels (Pretty et al., 2016).
✅ Take a short walk with your baby (even around the block).
✅ Sit outside for a coffee or deep breath when you need a break.
4. Simplify Meals & Use Supportive Resources
Nutrition plays a huge role in managing stress and energy levels. Instead of stressing over complex meals, focus on easy, nourishing foods.
📌 Thrive & Survive Club members have access to 100s of quick, balanced meal ideas—check your member portal for inspiration!
✔ Batch-cook simple meals so you don’t have to cook daily.
✔ Keep healthy snacks on hand (nuts, yoghurt, boiled eggs) to avoid energy crashes.
5. Ask for Help (And Accept It!)
You don’t have to do everything alone. Whether it’s your partner, family, or a friend, let people help you.
🛒 Ask someone to pick up groceries.
🧺 Let a visitor do a load of washing.
👶 Take a break while someone else holds the baby.
It’s okay to delegate tasks and lighten your mental load.
6. Set Boundaries & Protect Your Energy
If certain situations, people, or expectations are adding stress, it’s okay to set limits.
❌ Say no to visitors if you need rest.
❌ Avoid social media comparisons—everyone’s journey is different.
❌ Give yourself permission to rest without guilt.
✔ Your well-being matters. Protecting your energy will help you show up as your best self for both you and your baby.
Final Thoughts
Feeling overwhelmed in the postnatal period is completely normal, but you don’t have to struggle alone. By focusing on small, manageable changes, seeking support, and prioritising your own well-being, you can navigate this stage with more ease and confidence.
Remember: You’re doing an incredible job. Be kind to yourself, take it one day at a time, and know that you deserve support just as much as your baby does.