You’re finally heading out for a much-needed coffee run with your newborn in tow. But wait a sec, where are your keys? And did you brush your teeth this morning? You can’t remember!
If this sounds familiar, you could be dealing with postpartum brain fog — it’s something many new moms experience. The good news is this “mommy brain” typically gets better as you get used to your new routine.
What is postpartum brain fog and how long does it last?
Our bodies undergo many changes during pregnancy, and they don’t end once we get home from the hospital. Hello, sleep deprivation! The major hormonal shifts and new-parent stressors can really mess with your brain. Plus, taking care of a baby can leave you with even less time and energy to focus on yourself.
Although it’s common, everyone’s experience with postpartum brain fog is unique. “In general, brain fog can last anywhere from 18 months to 2 years postpartum,” says Perinatal Mental Health Specialist and founder of Conscious Mommy, Bryana Kappadakunnel, LMFT.
Several factors could influence whether your mind feels foggy and how long that feeling sticks around. “Physical support, emotional support, financial support, the infant's temperament, siblings' temperament, previous mental health issues, unresolved trauma, hormones, and nutrition all play a part in how long brain fog lasts for each person,” says Kappadakunnel.
1. Lack of sleep
Getting enough restful sleep is critical to staying healthy, but what’s one big thing that can throw your sleep routine off? You guessed it: a baby! And it’s not as simple as napping when the baby naps.
“Sleep, especially in the first postpartum year, significantly contributes to brain fog, as well as its duration,” says Kappadakunnel. The good news, she says, is that when parents, especially mothers, get a decent amount of sleep, they notice a boost in their thinking abilities. But we know that’s easier said than done.
2. Hormonal changes
Understanding the hormonal fluctuations during your pregnancy and postpartum is crucial. As Kappadakunnel explains, “During pregnancy, estrogen and progesterone are at an all-time high, then they drop and have to stabilize post-birth.” These hormonal shifts can significantly affect how well your brain works and can contribute to the fogginess you might feel after the baby is born.
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3. Stress and anxiety
So, your house looks like a tornado came through, and you’re unsure if you’re nailing this whole mom thing. Don’t worry—you’re not alone. After giving birth, your brain kicks into overdrive, making it super challenging to think straight.
It’s crucial to acknowledge when you’re feeling anxious or stressed and reach out for support, whether from a professional or the people around you. “When we get the support we need, brain fog will eventually lift,” says Kappadakunnel.
So, how can you feel better?
No one enjoys feeling down, especially while attempting to cherish moments with your new little family member. Prioritizing self-care and asking for help are necessary to start feeling like yourself again.
If you can, try sharing nighttime feedings with your partner. Drink plenty of water, take baby for walks to stay active, and find effective ways to handle stress. Jotting down your daily plan can also be helpful. And remember to make time for activities you enjoy.
It’s okay to ask for help, and you should!
Admitting that you can’t handle everything alone can feel really scary. Still, it’s essential to allow ourselves to accept help and communicate our needs with our partners or other people in our lives.
“Take accountability for what you need and ask for it clearly and directly,” says Kappadakunnel. Avoid blaming your partner; use an “I need” statement instead.
For example, as Kappadakunnel suggests, "I need more emotional support. I feel hurt by how much time your phone and your work events get from you, and I really need you to notice that I am struggling.”
Therapy works for 'mommy brain', too.
Getting professional support from a mental health therapist can help you understand and work through your emotions.
“Therapy can teach practical tools for managing time, lowering expectations while providing necessary emotional support during a critical and vulnerable time in a woman's life,” says Kappadakunnel.
While therapy isn’t a quick fix, you should start to notice improvements in your mood, brain fog, and your ability to deal with negative emotions over time. Keep an open mind about your options and discuss them with your healthcare provider.
“If they have access to support and resources outside of therapy, they might start seeing improvements within 3-6 months of treatment. For some individuals, medication is an important step toward recovery,” says Kappadakunnel.
What if it’s something more serious than brain fog?
Postpartum brain fog is a common experience, and in most cases, it tends to go away on its own. However, if your emotions are hindering your ability to care for or bond with your baby, it may indicate a more serious issue.
“When other factors are present, such as mental health concerns and a lack of social support, brain fog can become a symptom of a bigger problem,” says Kappadakunnel.
“If a woman says things like, "I just want to run away and never come back," we need to pay attention,” she adds.
Additionally, having intrusive thoughts about harming yourself or your baby are significant red flags and something you should take very seriously. If this sounds like what you’re going through, don’t hesitate to seek help as soon as possible.
While caring for your newborn is really hard work, remember to prioritize your well-being. And be kind to yourself as your brain adjusts to life with your little one.
Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. Find her writing daily on LinkedIn and check out her weekly newsletter, Hey Freelancer! Head to her website www.blairsharp.com for more.