Postpartum Rage: What It Is, and How to Cope

Medically reviewed by Dr. Melissa Dennis, MD, MHA, FACOG

Most people have heard of postpartum depression and anxiety, but what about postpartum rage? Though it’s perhaps not as widely discussed, many new parents experience sudden, intense feelings of anger or irritability during the postpartum period. If this sounds familiar, you’re not alone.

Understanding postpartum rage is the first step to managing it. In this post, we’ll break down what it is, why it happens, how long it can last, and ways to cope that actually help.

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What is postpartum rage?

Postpartum rage is a form of emotional dysregulation that shows up as frequent, intense anger or irritability after childbirth. Unlike general stress or frustration, postpartum rage can feel explosive and overwhelming. You might find yourself yelling, snapping at loved ones, or even throwing objects, then immediately feeling guilt or shame.

Postpartum rage is not listed in the DSM-V, meaning it is not a medically recognized or diagnosable mental health condition, but it is frequently linked to perinatal mood disorders, such as postpartum depression (PPD) or postpartum anxiety (PPA). It can affect anyone, regardless of how smooth or difficult your birth or parenting experience has been.

Common signs of postpartum rage include:

• Feeling easily irritated or “set off” by small things
• Sudden outbursts of yelling or screaming
• Racing thoughts or a sense of losing control
• Deep guilt or shame after angry moments
• Physical symptoms like clenched jaw, tight chest, or racing heart

It’s important to know: anger is a normal human emotion. Experiencing rage postpartum doesn't make you a bad parent. It means your body and mind are under intense pressure and likely calling out for help.

What causes postpartum rage?

There isn’t one single cause of postpartum rage. It’s usually a combination of biological, psychological, and environmental factors, including:

•  Hormonal shifts: After birth, your estrogen and progesterone levels drop rapidly, which can cause emotional instability. A drop in oxytocin (the “feel-good” hormone) can also contribute.
• Sleep deprivation: Interrupted sleep, especially in the early weeks, impacts your brain’s ability to regulate emotions. When you're running on empty, it’s harder to stay calm.
• Overstimulation: Constant noise, touch, and needs from a newborn can overwhelm your nervous system. This sensory overload can lead to emotional snap points.
• Unmet needs and invisible labor: Many new parents—especially mothers—take on the mental load of caregiving. If you feel unsupported, unacknowledged, or burned out, anger may be your body’s alarm system.
• History of mental health conditions and birth trauma: If you had a difficult birth or are dealing with postpartum anxiety or OCD, rage may show up as a response to fear or feeling out of control.

How long does postpartum rage last?

There’s no set timeline for postpartum rage. For some people, it peaks in the first few weeks postpartum and fades as sleep and hormones stabilize. For others, it can last months or longer, especially if left unaddressed.

If you’re still feeling intense rage regularly after the first few weeks, if your anger is affecting your relationships, well-being, or sense of safety for yourself or those around you, it’s time to seek support. Postpartum rage is a sign that something deeper may be going on, and you deserve help.

How to cope with postpartum rage

There is no shame in feeling angry. The goal isn’t to erase your anger, but to understand it, manage it, and give yourself the support you need. Here are some ways to start:

1. Name it to tame it

Anger thrives in silence. Saying the words “I think I’m experiencing postpartum rage” can be the first, powerful step toward healing. Talk to a trusted partner, friend, or provider.

2. Ask for help and accept it

Postpartum is not meant to be a solo endeavor. Whether it’s a partner taking over night feeds, a friend dropping off dinner, or a mental health provider helping you process what you’re feeling, support changes everything.

Consider working with a therapist who specializes in maternal mental health, or talking with your OB, midwife, or primary care provider. Rage can be a symptom of a deeper issue, like postpartum depression, and treatment helps.

3. Track your triggers

Keep a simple journal or note on your phone: When does the rage show up? Is it after 3 nights of bad sleep? During dinner time chaos? Recognizing patterns can help you plan for support or buffer those moments.

4. Reset your nervous system

When you’re in the middle of a rage response, your body is in fight-or-flight mode; your heart is racing, your muscles tense up, and your brain is operating from a place of threat. These simple grounding tools help shift you out of a reactive state and back into a place of calm awareness.

• Take 3 deep breaths with a long exhale: Deep breathing activates the parasympathetic nervous system, which is your body’s “rest and digest” mode. Long exhales, in particular, signal to your brain that you are not in immediate danger. Just a few slow breaths can reduce your heart rate and bring your stress response down.
• Splash cold water on your face: This engages what’s known as the “diving reflex,” which can lower your heart rate and help you feel more centered almost instantly. The shock of cold water stimulates the vagus nerve, which plays a key role in calming the body after stress.
• Step outside for fresh air: Changing your environment, even just walking to your porch, can interrupt the feedback loop of anger. Natural light, a breeze on your skin, and space away from stimulation help reset your senses. It’s especially powerful if you’re feeling overstimulated by noise, touch, or crying indoors.
• Hold something cold or textured in your hands: Engaging your sense of touch pulls your attention out of your head and into your body. Cold or textured objects (like an ice cube, a smooth stone, or a rough fabric) provide sensory input that anchors you in the present moment. It’s a strategy used in trauma therapy to regulate overwhelming emotions.

These simple acts signal to your brain that you’re safe and not under threat.

5. Adjust expectations

The myth of the “perfect mom” only fuels frustration. Give yourself permission to lower the bar. Frozen waffles for dinner? Make some chicken nuggets and rebrand it as Chicken and Waffles. Screen time so you can shower? Bluey is good for everyone.

Remember: you’re not alone

Postpartum rage can feel scary and isolating but it is more common than people realize, and it’s treatable. You’re not broken. You’re navigating one of the most intense life transitions there is, with a brain and body still healing. Be gentle with yourself. Ask for help. You don’t have to carry this alone.