Coping with OCD as a New Mom: Finding Strength in the Chaos

Becoming a mother is a life-altering experience filled with love, joy, and—let’s be honest—a fair amount of stress. For new moms living with Obsessive-Compulsive Disorder (OCD), the postpartum period can be especially challenging. The intrusive thoughts, compulsions, and heightened anxiety that characterize OCD can feel overwhelming when paired with the demands of caring for a newborn.

But here’s the truth: you are not alone, and you can navigate this journey with strength and grace. Here are some compassionate, practical strategies to help you cope with OCD as a new mom.

1. Acknowledge Your Experience Without Judgment

OCD often grows in secrecy and shame. The first step toward healing is acknowledging your thoughts and feelings without judging yourself. Intrusive thoughts do not reflect your character or intentions—they are symptoms of OCD, not truths about who you are.

💬 “I’m having a thought, but that doesn’t mean I’ll act on it. It’s my OCD talking.”

2. Build a Support System

Motherhood can feel isolating, especially when you're dealing with mental health challenges. Reach out to trusted friends, family members, or support groups. Connecting with others who understand what you're going through can be incredibly validating.

• Consider joining online communities for moms with OCD.
• Talk to your partner about what you’re experiencing.
• Ask for help with daily tasks when you need it—there’s no shame in that. Tell on yourself when you are struggling!

3. Seek Professional Help

Therapy can be a lifeline. Cognitive Behavioral Therapy (CBT), especially Exposure and Response Prevention (ERP), is considered the gold standard for treating OCD. A therapist who specializes in perinatal mental health can tailor treatment to your unique needs as a new mom. Learn more about how  Kelly at Connected Counseling in Carmel, Indiana can help! She is trained in ERP and CBT and loves working with postpartum anxiety.

4. Create Gentle Routines

OCD often craves control, and motherhood is anything but predictable. Establishing small, flexible routines can help soothe your anxiety without feeding compulsions.

• Set a calming bedtime ritual for you and your baby.
• Use checklists to manage tasks without obsessing over them.
• Practice mindfulness during feeding or diaper changes.
• Set up consistent times with other moms to remember you are not alone in this struggle.

5. Practice Self-Compassion

You’re doing your best—and that’s enough. Motherhood is messy, and perfection is a myth. Be kind to yourself when things don’t go as planned.

💬 “I’m allowed to struggle. I’m still a good mom.”

If these negative thoughts keep intruding, EMDR may also be a good fit for you. Learn more here!

6. Monitor Your Mental Health

Postpartum OCD is real and often misunderstood. If your symptoms intensify or interfere with your ability to care for yourself or your baby, reach out to a healthcare provider. Medication, therapy, and lifestyle changes can make a big difference.

• Set up times with friends to get out of "mom" mode and back into being you!
• Use the time your baby is sleeping for you to unwind and calm your mind. (I know you want to clean, but others can help you with that).
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7. Celebrate Small Wins

Every day you show up for your baby is a victory. Celebrate the moments when you resist a compulsion, ask for help, or simply take a deep breath. These small wins build resilience and remind you of your strength.

Final Thoughts

Coping with OCD as a new mom is not easy—but it is possible. You are not broken. You are not alone. You are a mother doing her best, and that is something to be proud of.