Postpartum OCD: What It Is and How to Get Help

Becoming a new parent can be one of the most joyful—and overwhelming—times in life. It’s a whirlwind of sleepless nights, hormone shifts, and a complete redefinition of your identity. But for some, it also brings something much scarier: intrusive thoughts that feel completely out of character and deeply disturbing. Thoughts that no one talks about. Thoughts that leave you wondering, “What is wrong with me?”

This is not just the baby blues. It’s not just general anxiety. This could be Postpartum OCD—and you are not alone.

Scary thoughts don’t make you a bad parent.

They might mean you have OCD—and help is available.

What Is Postpartum OCD? Understanding Intrusive Thoughts After Childbirth

Postpartum OCD (PPOCD) is a form of Obsessive-Compulsive Disorder that can begin during pregnancy or develop after childbirth. It’s characterized by unwanted, distressing intrusive thoughts—often violent, sexual, or morally distressing in nature—about your baby or your ability to be a safe, loving parent. These intrusive thoughts feel terrifying because they go directly against your values and identity. The more disturbed you feel by the thought, the more likely it is to be postpartum OCD—not a reflection of who you are.

Even if the examples below don’t exactly match your experience, that doesn’t mean you aren’t struggling. Postpartum OCD can show up in many different ways. The core feature is the presence of distressing, repetitive thoughts (obsessions) and the mental or behavioral actions you take to feel better or gain certainty (compulsions).

90% of new parents report intrusive thoughts.

When they feel intense or repetitive, it could be OCD.

Common Intrusive Thoughts in Postpartum OCD

• Fear of accidentally or intentionally harming your baby
• Unwanted sexual thoughts about the baby
• Fear of contaminating the baby or making them sick
• Excessive worry about being a bad parent
• Religious or moral fears about your fitness as a caregiver

Common Compulsions

• Avoiding time alone with your baby
• Checking the baby constantly to ensure they’re safe
• Hiding sharp objects or avoiding baths, diaper changes, or bedtime
• Seeking reassurance from others or repeatedly confessing your thoughts
• Mentally reviewing every moment to “make sure” nothing bad happened

Why Don’t We Hear More About Postpartum OCD?

There’s still a lot of stigma around intrusive thoughts—especially when they involve harm or taboo content. Many parents are terrified that if they say something, their child will be taken away or they’ll be judged as dangerous. In reality, individuals with OCD are less likely to act on these thoughts than the general population, precisely because the thoughts feel so distressing and out of alignment with their values.

How Is Postpartum OCD Treated? Effective Therapies That Help

The good news is that postpartum OCD is highly treatable. If you’re experiencing scary thoughts about your baby, you don’t have to suffer in silence. With the help of a therapist who specializes in OCD treatment, you can learn tools to manage anxiety, reduce compulsions, and reconnect with your role as a parent. Below are the most effective, evidence-based therapies used to treat postpartum OCD symptoms, including ERP, ACT, mindfulness, and Inference-Based CBT.

Exposure and Response Prevention (ERP)

ERP is the gold-standard treatment for OCD. For PPOCD, it involves gradually exposing yourself to feared thoughts, images, or situations (like holding the baby while a distressing thought is present) without engaging in compulsions (like checking or avoiding). Over time, this teaches your brain that the thoughts don’t need to be feared or controlled.

Examples:

• Holding the baby while noticing an intrusive thought without avoidance
• Writing out feared scenarios and reading them daily to reduce distress
• Resisting the urge to confess or seek reassurance after a scary thought

Acceptance and Commitment Therapy (ACT)

ACT helps parents learn to accept the presence of intrusive thoughts without trying to eliminate or control them. Instead of judging the thoughts or trying to make them go away, ACT encourages mindful observation and a commitment to values-based action—like nurturing your baby even when fear is present.

Examples:

• Practicing defusion techniques (e.g., “I’m having the thought that…”)
• Identifying values as a parent and using them to guide behavior
• Learning to sit with discomfort while still engaging in meaningful moments

Mindfulness

Mindfulness-based strategies help parents stay grounded in the present moment instead of getting pulled into OCD’s narrative. By learning to observe thoughts and sensations with curiosity and nonjudgment, parents can create more space between the thought and their reaction.

Examples:

• Grounding exercises during feeding or diaper changes
• Observing intrusive thoughts like passing clouds, rather than as warnings
• Practicing daily mindfulness to build distress tolerance

Inference-Based CBT (I-CBT)

I-CBT targets the root why behind the obsession—why the person believes the intrusive thought might be true in the first place. It works by helping individuals identify “doubt stories” and reality-check their inferences. This is especially helpful for people with postpartum OCD who experience intense guilt or a fear of being “a bad parent.”

Examples:

• Exploring the doubt: “If I thought it, maybe it means something…”
• Reconnecting to present evidence and lived experience
• Weakening the obsession’s logic and building trust in reality

Postpartum OCD Support in Minnesota: You’re Not Alone—And You’re Not a Danger

If you’re a new parent having scary, unwanted thoughts about your baby—you are not broken. You are not dangerous. And you are not alone.

You don’t need to suffer in silence or hide how much distress you’re in. The right treatment can help you find relief and reconnect with the parent you want to be—not the one OCD is telling you that you are.

At OCDMN, we specialize in treating OCD—including postpartum OCD and intrusive thoughts after childbirth—with compassion, evidence-based care, and zero judgment. We offer both in-person and virtual therapy for clients throughout Minnesota.

If you're ready to feel like yourself again, reach out to us here.