Reviewed by Physician Ignatius Ooi Yong Chin, Physician Brandon Yew and Dr Andre Budihardjo, MM

Tips To Help Soothe Generalized Anxiety Disorder In New Parents

Published May 25, 2023| 7 min read

A certain about of anxiety in new parents is normal and even useful. But what happens when that anxiety becomes so crippling you can't function? Learn about generalized anxiety disorder and how to treat it here.

Generalized anxiety disorder is unlike other anxiety you may feel as a parent. In fact, it’s normal for new parents to experience anxiety when their children are born. For example, you may worry that your baby isn’t sleeping or feeding well.

However, generalized anxiety disorder occurs when the anxiety doesn’t let up – or becomes so bad that you can’t function. If left untreated, this anxiety can become paralyzing and lead to health problems for you and your baby.

Read on to learn how to identify generalized anxiety disorder and tips for managing the condition using Traditional Chinese Medicine (TCM) and other natural remedies.

What Is Generalized Anxiety Disorder?

A woman with anxiety sitting with her head in her hands — Generalized anxiety disorder occurs when prolonged anxiety gets in the way of your safety and well-being.

Some anxiety in dealing with life’s challenges is normal, and even useful, as it’s our body’s way of warning us of danger. It focuses our attention on getting out of harm’s way.

Generalized anxiety disorder, however, is a condition in which the anxiety itself gets in the way of safety and well-being.

What causes it?

In TCM, most anxiety disorders are caused by emotions, chronic illness, weak body constitution, fatigue, diet, and other factors.

“Irregular lifestyle habits, staying up late at night, an unhealthy diet, and frequent consumption of fried, pungent, and spicy foods will cause yin–yang imbalances, Qi Stagnation, Blood Stasis, and Deficiencies in the body, all of which can contribute to anxiety.”

Eu Yan Sang TCM Physician Ooi Yong Chin

In Western medicine, it’s unclear what causes generalized anxiety disorder, but researchers and healthcare professionals believe the condition is influenced by a combination of factors:

Chemical imbalance: Long-term heavy stress sometimes can create an imbalance in brain chemistry. Stress in medical terms isn’t actually just about psychological stress but also physical stress. So, heavy stress in this case can also mean overworking and lack of sleep, not just feeling stress.

Medical conditions: Diabetes mellitus patients are at risk of having generalized anxiety disorder. The prevalence of GAD was significantly higher in T2DM patients than in the general population between 2000 and 2010. Other chronic illnesses (such as heart disease and cancer) or other mental health disorder (such as depressive disorder) will also increase the risk.

Family history: Those with generalized anxiety disorder often have other relatives with a history of mental health disorders in the family.

Psychological disposition: Certain personality traits such as being a perfectionist may make a person more likely to develop the condition.

Environmental triggers: Major tragedies or sudden drastic changes can increase the risk of developing GAD for those already predisposed to anxiety.

What Does Generalized Anxiety Disorder Feel Like?

A worried mother sitting next to her sleeping child's bed — Seek help if feel like you’re unable to control your racing thoughts.

If you have generalized anxiety disorder, you’ll often have a constant stream of worrying thoughts that cycle through your mind endlessly. You feel as if you’re unable to control these thoughts from repeating or spiraling.

Reena (not her real name), 36s, is a stay-at-home mom. She had a lot of anxiety and doubts about whether she’d be a good mother.

When she was pregnant with her first child at 26, she recalled having racing thoughts and questioning herself.

This psychological symptom is accompanied by physical symptoms such as:

Restlessness
Irritability or being on edge
Shortness of breath
Heart palpitations
Difficulty getting quality sleep
Fatigue
Difficulty concentrating
Body aches

Meanwhile, Michael (not his real name), a 38-year-old teacher, remembers having a constant emotional rush of worry over the responsibilities of becoming a father at 30 and losing a certain sense of freedom and lifestyle. “I had anxiety wanting to do many things at the same time, lacking focus,” he reveals.

How To Overcome Generalized Anxiety Disorder As A New Parent

A woman in talk therapy speaking to her psychologist — Talk therapy can help if you feel stressed or have been diagnosed with general anxiety disorder.

If you feel you might have generalized anxiety disorder, it’s essential to reach out to your doctor to determine the best course of action for you.

Not addressing the condition could lead to worsening symptoms at a time when you need to be at your best both for yourself and your child.

A psychiatrist may prescribe anti-anxiety medication, talk therapy, or both. Talk therapy, also known as psychotherapy, may include cognitive-behavioral therapy (CBT) to reduce your anxiety.

In addition to professional medical treatment, there are some things you can do to help with your anxiety:

Practice a healthy and balanced lifestyle including stress management
Avoid substance abuse
Join a support group for other first-time parents

Michael says that what helped reduce his worrying was to let himself focus on one thing at a time deliberately and to have clear boundaries.

“Make sure to leave work-related activities at work and dedicate your full attention to your child when spending time with them,” he reflects.

Keep in mind that parental anxiety can also affect your child’s development. Young children look to their parents to ascertain whether they are safe. Infants can sense when their parent isn’t feeling safe and would in turn feel unsafe.

TCM treatments

According to TCM Real Medical Senior Physician Brandon Yew, while getting help from mental health experts is necessary for those with the condition, TCM has a lot to offer as a supplemental treatment, too. TCM also echoes taking care of overall health to avoid anxiety from getting out of hand in the first place.

“TCM can help with the physical symptoms of the disorder through herbal medication, acupuncture, moxibustion, cupping, gua sha (scraping), tuina (Chinese manual therapy) and blood-letting. These are all formulated carefully by a TCM physician to address the unique body constitution of every individual patient.”

TCM Physician Brandon Yew

Acupuncture and acupressure

One study found that acupuncture was more effective in reducing symptoms of anxiety than control conditions. The analysis also revealed that acupuncture works better when used earlier in the treatment of anxiety.

While waiting for a TCM appointment and evaluation, you can try self-massaging these acupoints:

On the dorsum of the hand, between the 1st and 2nd metacarpal bones.

Located at the medial end of the most distal wrist crease, on the medial aspect of the wrist

On the palmar aspect of the forearm, 3-fingers breadth above the transverse crease of the wrist, between the tendons of m. palmaris longus and m. flexor carpi radialis.

On the top of the head, along the midline of the human body.

On the dorsum of the foot, in the depression proximal to the 1st metatarsal space.

He Gu (LI4) improves overall qi and blood flow, calming the mind and soothing the nerves
Shen Men (HT7) calms the Heart and soothes the mind and nerves
Nei Guan (PC6) calms the Heart and stomach
Bai Hui (DU20) helps calm the mind
Tai Chong (LR3) eases the Liver to relieve mental stress

Herbal formulations

TCM herbal formulations such as Xiao Yao San rebalance the Liver and Spleen, where emotions such as anger and anxiety are regulated. Studies have shown that this formula works well in treating insomnia combined with anxiety.

Several calming TCM decoctions such as Ning Shen decoction that contain ingredients like Solomon’s Seal (huang jing) have been shown in animal models to have calming and quality sleep-promoting properties. They can increase non-rapid eye movement (NREM) and reduce rapid eye movement (REM).

Lingzhi is a medicinal mushroom that contains adaptogenic properties. It helps the body cope with stress, calms the nervous system, and reduces cortisol levels, allowing you to feel calm and relaxed with less anxiety.

Remember to seek the advice of a qualified TCM physician prior to taking any of the above herbal formulas or remedies.

Don’t Stress – Your Best Is Good Enough

Reena’s oldest son is now 10 and has a little brother. She advises, “Try to do what you can and let that be good enough. If you have a baby and you don’t have time to clean the house, then accept that. Things don’t have to be perfectly neat and clean all the time. Make time for ‘me time’ – remember to love and care for yourself, too.”

How do you manage your stress and anxiety levels as a new parent? Share your tips with us in the comments below.