5 Ways to Handle Postpartum Rage

Postpartum rage is more common than many people realise. You’re tired, recovering physically, and adjusting to a completely new reality. Add older children, work pressures, or other life stressors into the mix, and it’s no wonder your patience feels thin.

That said, it’s important not to dismiss it. Sometimes, postpartum rage can be linked to postpartum depression or anxiety. If you’re worried this may be the case, reach out to your GP or Health Visitor.

But if you’re simply looking for some coping strategies, here are five ways to manage those intense feelings:

1. Identify Your Triggers

When anger rises, pause and reflect. What’s happening in your body—are you too hot, too cold, overstimulated by noise? Do you tend to get angry at the same times of day? Spotting patterns can help you anticipate and ease flare-ups before they boil over.

2. Control Your Breathing

Notice your breath. Rage often comes with short, shallow breathing. Try slowing it down: inhale deeply through your nose, exhale through your mouth. A few rounds can quickly calm your nervous system.

3. Take a Moment

If you’re overwhelmed, put your baby somewhere safe or hand them to someone you trust. Step away for 10 minutes to do what you need - cry, shout into a pillow, stretch, or simply sit quietly. Return when you feel steadier.

4. Talk About It

Share your feelings with a friend, partner, or therapist. Saying it out loud reduces the weight of your anger and normalises the experience. You may even discover others have felt the same way.

5. Give Yourself Grace

Anger is a signal that needs are going unmet - whether physical (sleep, food, rest) or emotional (identity, connection, relief from guilt or grief). Forgive yourself. Anger doesn’t make you a “bad” mother or person, it makes you human.