Motherhood shifts your world in more ways than one—physically, mentally, and emotionally. After birth, it’s natural to experience a wide range of emotions and physical changes. And while some symptoms are expected in the postpartum period, it can sometimes be hard to tell what’s ‘normal’ and what may indicate a need for additional support. This journal walks you through the difference between common postpartum symptoms and the signs of postpartum depression and anxiety, so you can feel confident in recognising when it might be time for additional support.

And here’s the truth: if you’re struggling, you’re not alone. Research shows that up to 80% of new mums experience the baby blues, and around 1 in 5 will face postpartum depression or anxiety. It also doesn’t just impact mothers. Up to 1 in 10 dads experience postpartum depression and anxiety too. The birth experience for both mum and dad can have a significant impact too and it is why we are deep diving into birth trauma here in Australia. Postpartum support is essential for helping transition between the birth experience and life after birth. Seeking help isn’t a sign of weakness. It’s a strength—a way to honour what you need in one of life’s biggest transitions.

Understanding Postpartum Symptoms: What’s “Normal” After Birth?

The early days of motherhood are intense, marked by exhaustion, physical recovery, and fluctuating emotions. Here’s a look at some common postpartum symptoms that many mums experience:

• Fatigue: You’ve just carried and birthed a baby—of course you’re tired! It’s entirely normal to feel more exhausted than you ever have. Resting whenever possible and allowing your body to heal are important parts of the early postpartum phase.
• Mood swings: Hormone shifts, particularly in the first few weeks, can cause feelings to fluctuate rapidly. It’s normal to feel teary, irritable, or just plain overwhelmed at times. Nearly 85% of new mums report mood swings in the first two weeks, and for most, these feelings ease with time.
• Sleep disturbances: With a newborn in the house, sleep is bound to be disrupted. Whether it’s adjusting to night feedings or managing your own sleep patterns, restlessness is typical.
• Physical recovery discomforts: Your body is healing from the demands of pregnancy and birth, so experiencing aches, cramps, or general discomfort is expected. This includes everything from muscle soreness to hormonal night sweats.
• Appetite changes: Many mums notice changes in appetite after birth, often due to hormonal adjustments and the demands of feeding (whether breastfeeding or bottle-feeding).

These symptoms are common as your body recalibrates and adjusts to the demands of a newborn. For most, these feelings ease with time, rest, and support from loved ones.

When to Look Deeper: What Are Postpartum Depression and Anxiety?

While many postpartum symptoms are typical, some feelings can indicate postpartum depression (PPD) or postpartum anxiety (PPA), which are serious but treatable conditions. Let’s break down each one:

• Postpartum Depression (PPD): Around 15% of new mums experience postpartum depression, and it doesn’t feel like “regular” sadness. It can show up as overwhelming exhaustion, a sense of emptiness, persistent feelings of hopelessness, difficulty bonding with the baby, or even disinterest in things you once enjoyed. PPD is more than a rough day here and there—it’s a persistent state that impacts daily life and lasts longer than a couple of weeks.
• Postpartum Anxiety (PPA): About 10% of mothers experience postpartum anxiety. Many mums feel a natural sense of worry after having a baby, but PPA goes beyond occasional concerns. It may feel like an intense, constant worry about your baby’s safety or your own wellbeing. Racing thoughts, constant fear of “something bad happening,” and the inability to relax—even when things are calm—are common symptoms. Some mums may feel they can’t ever “switch off,” or experience physical symptoms like rapid heartbeats or sweating when they try to rest.

Both PPD and PPA can affect your bond with your baby, disrupt your routines, and make it challenging to enjoy motherhood. If you’re finding that feelings of sadness or worry are all-consuming and don’t ease with time, consider it a sign to reach out.

The Baby Blues vs. Postpartum Depression and Anxiety

You may have heard about the “baby blues,” which affect up to 80% of new mothers. Here’s how they differ from postpartum depression and anxiety:

• Baby Blues: In the first few weeks after birth, many mums experience tearfulness, irritability, and general overwhelm. They often arise on days 3-5 and can coincide with your milk coming in. These symptoms are thought to be a result of hormonal changes and the shift into motherhood. Importantly, the baby blues tend to fade on their own within two to three weeks after birth.
• Postpartum Depression and Anxiety: Unlike the baby blues, PPD and PPA don’t ease with time. They last longer, can become more intense, and interfere significantly with daily life. While baby blues may feel like waves of sadness, postpartum depression and anxiety are more constant and persistent.

If symptoms linger beyond a few weeks or you feel consistently low, it’s time to have a conversation with someone you trust or a health professional.

Why Recognising the Difference Matters

Knowing the difference between typical postpartum symptoms and conditions like PPD or PPA is vital. Many mums feel they should simply “push through” their feelings, not wanting to admit they’re struggling. But recognising when to seek support is really important. By addressing depression or anxiety early on, you can receive the care needed to feel better sooner. Postpartum mental health challenges are highly treatable, and early support can make a world of difference.

Simple Tips for Navigating This Time and Seeking Support

If you’re navigating the early days of postpartum and finding it tough, here are a few gentle tips to help care for yourself along the way:

• Prioritise nourishment: Keeping your body nourished is foundational for recovery and mental wellbeing. Stock up on easy, nourishing meals during your pregnancy, organise a meal train for your postpartum to make sure you’re getting the essential nutrients for supporting and replenishing your body.
• Get some Sunshine: Did you know that sunshine on your body and in your eyes in the morning helps you balance your circadian rhythm and boosts your serotonin? It helps you feel happier and more energised and can break the cycle of feeling overwhelmed and emotionally exhausted after a long night. It signals a new day, a fresh start and a sense of calm and it can help nourish your Vitamin D stores which will support your postpartum recovery, immune system and nourish your breastmilk. Vitamin D in pregnancy and postpartum can help reduce the likelihood of postpartum depression and anxiety.
• Accept help where you can: It can be so easy to just say ‘I’m fine thanks’ but try and accept all forms of help. Whenever anyone asks you if they can do something, say yes or redirect them. The more you can outsource the less pressure and weight of responsibility on you and the more opportunities for your to rest.
• Stay connected: Chat with someone you trust—a friend, family member, or even a professional. Share what’s on your mind and ask about anything you’re unsure of. Talking things through with someone who gets it can ease the weight of new motherhood, helping you feel more grounded and less alone.
• Reach out to professionals: There are people trained to help you through the ups and downs of postpartum. Postpartum doulas, motherhood psychologists and other professionals can be a great resource, and the Village for Mama postpartum directory can connect you with specialists nearby who understand exactly what this chapter needs.
• Be kind to yourself: Remember that postpartum is a journey, not a test. You’re doing incredibly important work, and it’s okay to ask for help along the way.

For Loved Ones: How to Support a New Mum Through Postpartum

If you’re reading this for a loved one, thank you for caring enough to understand what she might be experiencing. The transition into motherhood is profound and your support can make a real difference. Here’s how you can recognise when she may need extra support, ways to help, and how to seek help if you’re concerned:

Signs to Look Out For: When She May Need More Support

• Persistent sadness or detachment: If she seems unusually sad, withdrawn, or indifferent to things she once enjoyed, this could be a sign she needs support.
• Overwhelming worry or fear: Excessive worry about the baby’s safety or her own ability to cope may point to postpartum anxiety. Watch for signs of her feeling constantly “on edge.”
• Difficulty bonding with the baby: A struggle to connect with the baby can sometimes signal postpartum depression. If she seems unable to enjoy time with the baby or feels guilty about her role as a mum, consider offering gentle support.
• Changes in sleep or appetite: Major shifts in eating or sleeping habits—beyond what’s expected with a newborn—may indicate she’s struggling.
• Expressions of guilt or hopelessness: If she speaks of feeling like a “bad mum” or shows signs of hopelessness, these could be early warnings that she may need professional help.

How You Can Help as a Partner, Friend, or Family Member

• Listen and reassure without judgment: Sometimes, the most powerful support is just listening. Let her share her feelings without trying to “fix” anything. Reassure her that these feelings are valid and that she’s not alone.
• Offer practical support: Everyday tasks can feel overwhelming for a new mum. Help with things like cooking, cleaning, or minding the baby while she rests. A small act like bringing her a hot cup of tea can mean the world.
• Encourage her to take breaks: Gently remind her to rest, eat, and prioritise self-care. Whether it’s watching the baby so she can have a bath or arranging for a family member to come by, encouraging small moments for herself can be incredibly helpful.
• Be her advocate: Sometimes, taking the first step toward seeking help can feel daunting. Offer to help her find a postpartum professional, make an appointment, or even accompany her to see someone. Be that supportive presence to help her access the resources she needs.

When to Seek Professional Help

If her symptoms persist beyond a few weeks or seem to be getting worse, reaching out to a healthcare provider can be crucial. You can gently suggest speaking with a GP, mental health professional, or a postpartum doula can point you in the right direction.

Supporting a new mum through postpartum isn’t about solving everything but simply being present, offering a listening ear, lightening her load, encouraging rest and recovery and letting her know she’s not alone. Your role is invaluable, and even small gestures of kindness can make all the difference.

The journey of motherhood is transformative, complex, and sometimes overwhelming. Recognising the difference between common postpartum symptoms and signs of depression or anxiety can help you find the support you need to feel more like yourself. If you’re ever unsure, reaching out is always the right answer. Lean on your village, and know that by taking care of your own wellbeing, you’re giving your family the very best version of you, too.

For professional postpartum support, you can find specialists in our directory, Village for Postpartum. Additional resources and support are also available at PANDA, an organisation dedicated to helping new parents navigate perinatal mental health.