5 Grounding Techniques for Postpartum Anxiety You Can Do While Holding Your Baby
The postpartum period is often described as joyful, tender, and deeply meaningful — but for many new parents, it can also be overwhelming. Postpartum anxiety is more common than most people realize, and it can show up as constant worry, racing thoughts, physical tension, or a sense that you can’t fully relax, even when your baby is calm.
If you’re experiencing anxiety after birth, please know this: you are not failing, and you are not alone. Grounding techniques can be especially helpful in moments when anxiety spikes — and the good news is that many of them can be done while you’re holding or feeding your baby.
Below are five gentle grounding techniques designed specifically for postpartum parents, followed by information on how therapy can help and answers to common questions.
1. Anchor Your Breath to Your Baby’s Rhythm
While holding your baby, place one hand on your chest and one on your baby’s back. Notice their breathing — the rise and fall, the warmth, the weight of them against you.
Try this:
Inhale slowly for a count of four
Exhale for a count of six
Imagine your breath syncing with your baby’s calm rhythm
This helps activate your nervous system’s relaxation response and sends your body the message that you are safe right now.
2. Name Five Things You Can Feel
Anxiety often pulls us into our thoughts and fears. Grounding brings us back into the present moment through the body.
While holding your baby, silently name:
The warmth of their body
The texture of their clothing or blanket
The support of the chair beneath you
Your feet on the floor
The sound of their breathing or small movements
This sensory awareness gently interrupts anxious spirals and re-centers your attention.
3. Use Gentle Pressure for Regulation
Deep pressure can be calming for both you and your baby. Try holding your baby close to your chest, or gently placing a hand over your heart while they rest against you.
You can silently repeat:
“In this moment, we are safe.”
This combination of touch and reassurance helps soothe your nervous system and reinforces emotional safety.
4. Practice a Compassionate Mantra
Postpartum anxiety is often fueled by self-doubt and fear of “doing something wrong.” A simple mantra can help counter those thoughts.
Choose a phrase such as:
“I am doing the best I can.”
“This feeling will pass.”
“I don’t have to be perfect to be a good parent.”
Repeat it slowly while rocking or feeding your baby. Over time, these phrases can become anchors during stressful moments.
5. Ground Through Eye Contact and Connection
If your baby is awake, gently look into their eyes. Notice their expressions, their small movements, their presence with you.
Connection itself is grounding. Allow yourself to be in the moment without evaluating or fixing anything. This kind of mindful connection supports emotional regulation for both parent and child.
Photo by Clint McKoy on Unsplash
How Therapy Can Help with Postpartum Anxiety
While grounding techniques are powerful tools, they are not a replacement for support. Therapy offers a safe, non-judgmental space to explore the emotional, physical, and identity shifts that come with postpartum life.
In therapy, you can:
Learn personalized coping strategies for anxiety
Process birth experiences or unexpected challenges
Address intrusive thoughts or excessive worry
Strengthen confidence in your parenting
Feel seen, supported, and understood
Postpartum anxiety is highly treatable, and you don’t have to navigate it alone.
Frequently Asked Questions
Is postpartum anxiety normal?
Yes. Many parents experience anxiety after birth, even if they didn’t struggle with anxiety before. Hormonal changes, sleep deprivation, and major life transitions all play a role.
How is postpartum anxiety different from postpartum depression?
Postpartum anxiety is often marked by excessive worry, racing thoughts, restlessness, and physical symptoms like tension or heart palpitations. Postpartum depression more commonly includes low mood, hopelessness, and loss of interest. Some parents experience both.
When should I seek therapy?
If anxiety feels persistent, overwhelming, or interferes with your daily life or ability to enjoy your baby, therapy can be incredibly helpful — even if your symptoms feel “mild.”
Can therapy help if I’m already months postpartum?
Absolutely. Postpartum mental health concerns can arise anytime within the first year (or longer). Support is beneficial at any stage.
About the Author
Dr. Diandra Baquero, PsyD, is a bilingual clinical psychologist with extensive experience working with diverse populations across a variety of settings, including medical and primary care environments, rehabilitation and correctional facilities, and psychiatric hospitals. Originally from Puerto Rico, Dr. Baquero earned her Master’s degree in Counseling Psychology from Albizu University and her Doctorate in Clinical Psychology from Ponce Health Sciences University.
Her clinical experience includes working with individuals navigating anxiety, depression, postpartument anxiety and depression, adjustment challenges, substance use concerns, and complex life transitions. Dr. Baquero’s therapeutic approach emphasizes warmth, cultural sensitivity, and creating a space where clients feel safe, supported, and free from judgment. Outside of her work, she enjoys spending time in nature, exploring new restaurants, creative activities, and connecting with loved ones.
Ready to Take the Next Step?
If you’re experiencing postpartum anxiety and would like support, Sunrise Counseling in Dallas is here for you.
Two ways to get started:
Contact us to schedule an initial apointment to talk about your concerns and goals
Reach out to learn more about postpartum and perinatal mental health services that we offer at Sunrise Counseling
You deserve care, support, and relief — not just for your baby, but for you too.
Mental Health Services at Sunrise Counseling in Dallas, TX
Sunrise Counseling offers a variety of mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas and Colorado. Mental health services we provide at Sunrise Counseling include: