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More Than Mom Motherhood

Postpartum Anxiety: The Postpartum Problem We Need To Talk About

Amanda Farmer thought she was ready for anything that could come after giving birth. She’d read everything she could find on postpartum anxiety (PPA) and postpartum depression (PPD). She’d coached her husband on the signs and symptoms.
“I thought I had this in the bag. If I was going to develop PPD or PPA, I was going to be on top of it, and I’d ask for help the second I started feeling the baby blues,” the mom of one and writer tells HealthyWay.
Seven months after giving birth, on the day before her 35th birthday, Farmer says she fell apart.
“I hit rock bottom. I couldn’t get out of bed. I cried—sobbed, really—told my husband that he should take [our daughter] and move home with his parents because together they would be able to provide a better family for [her] than I could,” Farmer recalls. “I didn’t eat. I’d cry until my body was so exhausted that I’d sleep. My husband would wake me up to check on me, and then I’d cry until passing out again. I was a shell of who I once was. I didn’t feel like me. I felt like an imposter—an actor trying to portray a role that she wasn’t suited for.”
That was a Saturday. That Monday, Farmer went to see her OB-GYN, who quickly helped her get an appointment with an on-site psychologist.
The diagnosis was immediate: Farmer had postpartum anxiety.
“She prescribed me meds, gave me hug, told me that I wasn’t alone. She made me feel normal,” Farmer recalls.
Farmer is far from alone. Although discussions of PPD tend to outweigh those of PPA in new mom Facebook groups and parenting books, some researchers have posited that rates of postpartum anxiety may actually be higher than those of postpartum depression. A 2016 study performed by researchers at the University of British Columbia estimated that as many as three to four times more new moms could be suffering from PPA than PPD.
To put that in perspective, it’s estimated that postpartum depression affects one in seven women. That’s a huge number in and of itself. Now multiply it by four. That’s how many women might be suffering from postpartum anxiety.

What is postpartum anxiety?

Because they’re both mental health concerns and society tends to lump depression and anxiety together, postpartum anxiety is often confused with postpartum depression.
But the two have different roots, says Mayra Mendez, PhD, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, California.
“Anxiety is informed by fear and worry, while depression is informed by sadness, low mood, discontent,” Mendez explains.
So why don’t you hear about postpartum anxiety as much as you do postpartum depression?
In part it’s because postpartum anxiety is not technically a diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (commonly known as the DSM-V). That’s the “bible of diagnostic criteria for psychologists,” according to Hayley Hirschmann, PhD, a clinical psychologist in private practice with the Morris Psychological Group in Parsippany, New Jersey.
“Postpartum depression is not really a diagnosis there either, but someone can be diagnosed with major depression with a specifier of postpartum or peripartum onset,” she explains. “This means the symptoms began during pregnancy or in the four weeks after delivery.”
But just because it’s not in the DSM-V doesn’t mean postpartum anxiety isn’t real or that it’s all in a mom’s head.
“You can be a postpartum parent who is suffering from a specific anxiety disorder, e.g. panic disorder, generalized anxiety disorder, [et cetera],” Hirschmann says. That there’s no official diagnosis for postpartum anxiety comes down largely to semantics, she says.
If you’re presenting in her office with anxiety symptoms, and they’re spurred by the recent birth of your baby, it’s fairly easy for a clinician to put two and two together.
What’s more difficult is to break down societal myths about anxiety and depression.
“People use the words anxious or depressed all the time,” Hirschmann points out. “We say ‘Oh, I’m so anxious about that test,’ but it’s not the same as having anxiety. Even having some anxiety about a new baby is not the same.”
So what are the signs of postpartum anxiety, and how do clinicians differentiate between postpartum anxiety and postpartum depression?

Postpartum Anxiety Symptoms

There’s a certain amount of overlap in symptoms between postpartum depression and postpartum anxiety and that can make sussing out which a mom is facing hard for those who aren’t trained clinicians. It’s also possible for a new mom to be suffering from both, Hirschmann says, which makes it all the more important to talk to your doctor.
That said, here’s a look at the symptoms most commonly associated with anxiety disorders, according to the National Institutes of Health:

  • Restlessness or feeling wound-up or on edge
  • Being easily fatigued
  • Difficulty concentrating or having your mind go blank
  • Irritability
  • Muscle tension
  • Difficulty controlling your worry
  • Sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep)

By contrast, postpartum depression (again from the National Institutes of Health) is typically characterized by:

  • Feeling sad, hopeless, empty, or overwhelmed
  • Crying more often than usual or for no apparent reason
  • Worrying or feeling overly anxious
  • Feeling moody, irritable, or restless
  • Oversleeping or being unable to sleep even when your baby is asleep
  • Having trouble concentrating, remembering details, and making decisions
  • Experiencing anger or rage
  • Losing interest in activities that are usually enjoyable
  • Suffering from physical aches and pains, including frequent headaches, stomach problems, and muscle pain
  • Eating too little or too much
  • Withdrawing from or avoiding friends and family
  • Having trouble bonding or forming an emotional attachment with the baby
  • Persistently doubting your ability to care for your baby

Notice an overlap? That’s what makes postpartum anxiety particularly confusing for new moms and their partners—and the differences can make it harder for some to seek treatment.
That’s what happened to Kimberly Rae Miller. The writer and mom of a now-2-year-old son says she had read up on postpartum depression and even had a feeling it might crop up after giving birth, but when it didn’t, the feelings that swam to the surface put her off keel.
“I was so consumed by how perfect my son was when he was born that I felt that there had to be a shoe that was about to drop,” Miller recalls. “I was petrified of everything. When he was born we lived in a third-floor walk-up in Manhattan. I constantly had images of tripping down the stairs while holding him, or tripping and him falling over the side of the banister. I wouldn’t leave the house, and when I did I always carried him in a baby carrier while I walked down the stairs very slowly, even if I was going to use a stroller while we were out.”
Miller and her partner moved to the suburbs just before her son turned 1, and she recalls panicking because the car gifted to them by her parents didn’t have a LATCH system in the middle seat for his car seat. She’d read that the middle was the safest spot, and the fear kept her up at night.
“I kept having images of us being in an accident on the side of the car his seat was on,” she says. “At one point I described my anxiety and how I hardly ever left the house with a mom’s group I was in and someone recommended I talk to someone at Seleni Institute in New York about what they said sounded an awful lot like postpartum anxiety.”
Like Farmer, Miller was eventually diagnosed with postpartum anxiety, but it’s a diagnosis she didn’t expect, in part because information about PPD was available everywhere she turned, but there was little to none on postpartum anxiety.
Adding to the confusion for moms are the “baby blues,” a normal (aka just about every mom has them) period after the birth when you just don’t know which way is up: You’re tired. The baby is screaming. You have no idea how to do this.
The baby blues may last up to two weeks, and it’s pretty typical to feel out of sorts during this time, Hirschmann says. After all, your body just went through a major trauma, and your sleep schedule (we use that term loosely) is likely out of whack, with baby waking up at odd hours demanding to be fed or changed. As many as 80 percent of moms will go through this period of change with at least some issues.
It’s when the so-called baby blues last beyond that two-week period that it starts to become a concern. If you’re feeling the same or worse at three weeks postpartum, call your doctor, Hirschmann says. And if you’ve gone past that three-week point, but you’re still struggling, make the call.
During your appointment, your provider will look at “intensity” of worry and anxiety, Hirschmann says. They may also ask you to answer the questions on the Edinburgh Postnatal Depression Scale, an assessment tool commonly used to suss out postpartum mental health issues.
“I’ll focus a lot in the clinical intake interview on the frequency, intensity, and duration of whatever symptoms they are reporting, which can vary a lot from individual to individual,” Hirschmann explains. “I’ll also try to get a good sense of how much of a change these symptoms are from prior functioning. A mom suffering from a generalized anxiety disorder is going to look very different from one suffering from a panic disorder. One is going to have excessive, ongoing, uncontrollable worry about lots of things they never worried about before.”

Who’s at risk of postpartum anxiety?

Moms don’t bring postpartum anxiety on themselves. There’s nothing that a mom does “wrong” that makes her wake up in the morning clutching at her throat and worrying that she or her baby won’t make it through the day.
But there are risk factors at play that make some moms more likely to progress from baby blues to diagnosable anxiety—risk factors that typically come down to things moms can’t control.
“The postpartum period adds a hormonal variable to the dysregulation of mood and emotions,” Mendez says. “Some women are at greater risk of experiencing postpartum anxiety and/or depression because of the hormonal changes in their bodies, but also because of life changes and demands.”
Also on the list of risk factors? Any prior history of anxiety and or depression. Even a battle with mental health issues in your teenage years that you thought you licked can come roaring back in the days or months after giving birth.
That’s not a flaw, Hirschmann says, it’s just life.

Treatment for Postpartum Anxiety

Treatment for postpartum anxiety is not one-size-fits-all, and some doctors may recommend therapy alone or medication alone, while others may recommend therapy plus medication.
“The most effective anxiety treatments focus on teaching coping skills to manage fears and worry and promote shifting of negative thinking patterns,” Mendez says.
While postpartum anxiety can last anywhere from a few months to a few years depending on a mom’s circumstances, the real key to finding your way out seems to be finding help.
“The sooner you get treatment, the sooner you start feeling better,” Hirschmann says.
For Farmer, treatment made all the difference, but even being acknowledged helped get that ball rolling. “Within 48 hours of being diagnosed with postpartum anxiety and starting medication, I felt different. I could breathe,” she recalls.
That’s a common reaction, although truly moving on toward “normal” can take awhile. Because medications can take as much as four to eight weeks to be effective, typically talk therapy is helpful in the early days or weeks after diagnosis, Hirschmann notes. Some moms may eschew medication entirely because they’re breastfeeding, although a number of selective serotonin reuptake inhibitors (SSRIs) get the nod from clinicians for being okay while nursing.
That’s information Miller wishes she’d known when she was diagnosed with postpartum anxiety, and she encourages other moms to look to the medical studies on anti-anxiety medications when they’re struggling with postpartum anxiety.
“My doctor … told me that he didn’t feel like there was enough research into breastfeeding and anti-anxiety meds and wouldn’t prescribe for me until I stopped breastfeeding,” she says. “I didn’t mind supplementing, but my son found huge comfort in breastfeeding, and I didn’t feel like it was fair for me to take that away from him, so I felt like I had to make the choice between his happiness and mine. I chose his and forwent medication. Looking back, I wish I’d gotten a second opinion.”
The fact is, Mendez says, “Symptoms of anxiety and/or depression can be managed effectively with treatment.”
If your doctor says you do have postpartum anxiety but isn’t supportive of the treatment options you want to pursue, don’t be afraid to find a second opinion.
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Categories
Health x Body Wellbeing

Am I Depressed Or Just In A Funk? Here's How To Tell The Difference

When I was in my first year of university, I couldn’t figure out if I was miserable or depressed. I cried often, I struggled with my sleeping patterns, my immune system was weak, and I felt irritable and unmotivated all the time. Am I depressed? I wondered. Or am I just moody?
While I felt sad, it eventually became clear that it wasn’t a bad mood or a response to one specific life change—I had depression. And while help was available, I needed to acknowledge that I was depressed before anything could get better.

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We often associate depression with sadness, and we often use the word depressing or depressed to mean very sad. Some people even use it to talk about relatively normal life events: “I’m so depressed he canceled our date!” or “This history class is so damn depressing.” For this reason, it can be difficult to tell whether you’re truly depressed or simply upset. Like me, you might be asking yourself, Am I depressed, or am I feeling sad, hopeless, or unmotivated?
While someone can experience sadness and depression at the same time, there is a big difference between being sad and being depressed. Sadness is a feeling, while depression is a medical condition. Depression is treatable, but before you begin treatment, it’s important to know what you’re dealing with.
Here’s what you need to know about the difference between depression and general sadness.

Am I depressed or am I sad?

Depression is a mental illness—a mood disorder, to be specific—while sadness is a mood or feeling. This distinction might seem simple, but if you’re struggling with a low mood, it can be hard to tell the difference.
That said, there are a few notable differences between depression and sadness or lack of motivation.
“In sadness, there are mostly feelings of emptiness and loss. In depression, there is a persistent depressed mood and inability to anticipate happiness or pleasure,” says Danielle Forshee, PsyD, LCSW, a practicing psychologist.
“Feelings associated with sadness are likely to decrease in intensity over the course of a few days or weeks and occur in waves,” Forshee adds. “These waves tend to be associated with thoughts or reminders of what it is that is making you sad. The depressed mood of depression is more persistent and not tied to specific thoughts. Usually thoughts in depression are associated with self-criticism or pessimism.”

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In other words, when you’re sad, your sadness is associated with a specific issue. When you’re depressed, on the other hand, it’s chronic: It’s a lens that obscures the joy around you. Depression makes you struggle to find happiness or joy in your surroundings.
Something else to note, Forshee says, is that your self-esteem is usually relatively intact when you’re sad. With depression, on the other hand, it’s common to feel worthless or self-loathing.
If you’re asking yourself Am I depressed? consider which of those scenarios applies to you.
Finally, while you can overcome sadness with time, positivity, and the support of friends, depression is a real illness that needs to be treated proactively with the help of professionals.

What causes depression?

Another key difference between sadness and depression is its cause. Sadness is usually caused by a certain event or issue, and while depression can be triggered by a specific situation, the true cause of depression is extremely complex.
You may have heard that depression is caused by a “chemical imbalance” in the brain. Many experts have pointed out that while this explanation isn’t exactly wrong, it’s a little oversimplified. “Depression isn’t likely caused by just one thing, but rather a complex interplay of many things such as genetic predisposition to having low moods, trauma and negative experiences, levels of concentrations of certain neurotransmitters, nerve cell connection function, and nerve circuit functioning,” explains neuropsychologist Amy Serin, PhD, founder of the Serin Center.

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“There is a difference between sadness, which is often a temporary acute reaction to a difficult life situation,” says Serin, “and depression, which is a longer-lasting state in which a person can experience a loss of pleasure in life, fatigue, sleep changes, physical symptoms, feelings of worthlessness and hopelessness, and even suicidality.”
[pullquote align=”center”]Depression is chronic: It’s a lens that obscures the joy around you.[/pullquote]
There can also be significant physiological differences between people who feel sad but are not struggling with depression and those who are depressed, including hormonal differences. “Stress plays a role in modulating depression,” Serin explains. “Individuals with emotional or physical stress produce more corticotropin releasing hormone (CRH), a hormone that is often elevated in depressed individuals. When CRH returns to normal levels, mood states improve and depression lessens,” she says.
It’s important to remember that there are a number of physiological factors that come along with depression. An effective treatment program will address multiple facets of your experience to make depression more manageable, and professionals who are qualified to help treat depression know it isn’t as simple as changing your attitude, which is important for you to keep in mind too.

I think I’m depressed, but I don’t feel sad all the time.

A common misconception about depression is that depressed people only experience sadness, all of the time. In reality, depression can include a range of negative emotions and even physical feelings including anger, numbness, lethargy, or irritability.
“Depression is a complex condition which may present differently across a range of people,” explains Lekeisha A. Sumner, PhD, a board-certified clinical psychologist. “Sadness may not be the most prominent symptom. For example, for some people it may present with more physical complaints or irritability than low mood.”
So, while depression is often accompanied by sadness, it’s certainly possible to feel other negative moods—annoyance, apathy, or demotivation, for example—more than sadness.

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Instead of crying constantly, you might find yourself struggling to function and complete day-to-day tasks, or you might be easily annoyed or upset, or you might struggle to find the joy in the things that previously brought you pleasure.
Depression isn’t just about how you feel—it’s also linked to a number of physical symptoms. “Many people with depression show up in their doctor’s offices with vague pain that can include chronic joint pain, limb pain, back pain, gastrointestinal problems, fatigue, sleep disturbances, and appetite changes,” Serin notes.
Serin explains that while most people believe there’s a strong division between mind and body, mental illnesses like depression—and even moods, like sadness—can affect the body profoundly. “We know that invoking even a small amount of sadness will increase someone’s level of perceived pain, so it makes sense that individuals with depression literally feel more physical symptoms than non-depressed people, even in the absence of other medical causes,” she says.
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This might feel very overwhelming, especially since depression is linked to such a wide array of physical, mental, and emotional effects. But it’s important to remember that there’s a lot of hope for those who are depressed, and effective treatment will address your physical and emotional symptoms.

How is depression diagnosed?

If you find yourself asking Am I depressed?, the best person to help you work your way toward an answer is a trained expert.
Sumner strongly recommends being evaluated by a professional if you think you may be depressed.
“A professional can determine the subtleties among symptoms of major depression, dysthymia, grief, and normal sadness,” Sumner explains. “If you have been experiencing persistent sadness for at least two weeks, you would likely benefit from a professional evaluation,” she says.
According to Forshee, to meet criteria for major depressive disorder, [linkbuilder id=”6503″ text=”symptoms of depression”] must have been present every single day for at least two weeks. The symptoms are:

  1. Depressed mood most of the day (feeling sad, empty, hopeless)
  2. Little or no pleasure in almost all activities that previously you derived pleasure from
  3. Significant weight loss/decrease or increase in appetite nearly every day
  4. Sleeping way too much or not sleeping at all
  5. Feeling physically slowed down
  6. Feeling very fatigued or having a loss of energy nearly every day
  7. Feelings of worthlessness or excessive and inappropriate guilt nearly every day
  8. Limited ability to think/concentrate or indecisiveness nearly every day
  9. Recurring thoughts of death, suicidal thoughts without a plan, or a suicide attempt, or having a plan for committing suicide

Other types of depression include:

Even if you don’t consistently experience all the symptoms associated with major depression or don’t think you’ll be diagnosed with another type of depression, you should still talk to a professional if you’re struggling with your mental health. You don’t need a diagnosis in order to receive help; therapy can benefit people whether they have a diagnosed mental illness or not.

If I am depressed, how can my depression be treated?

Many people think they can simply cure depression on their own if they just have a positive attitude. While staying positive is a great start, depression is a medical condition and it should be approached as such. We all need a little help sometimes, and there’s no shame in seeking help if you think you may be depressed. Just as you wouldn’t (or shouldn’t) attempt to cure appendicitis on your own, it’s important to look for professional help if you have depression.

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If you think you may be depressed, your first port-of-call should be a therapist of some kind. If you have health insurance, you should be able to search in-network providers online through your insurer’s provider directory. (Note that they may be listed as behavioral health professionals.) If you’re unsure which therapist to visit, look for reviews online, ask for a recommendation from your general physician or friends, or try an online therapy portal like BetterHelp or Talkspace. Psychotherapy—that is, talk therapy—is a great way to improve and maintain your emotional health, whether you have a mental illness or not.
[pullquote align=”center”]“If you have been experiencing persistent sadness for at least two weeks, you would likely benefit from a professional evaluation.”
—Lekeisha A. Sumner, PhD[/pullquote]
Sumner says that one of the most effective treatments for depression is cognitive behavioral therapy (CBT). “CBT is based on the premise that maladaptive cognitions, such as beliefs or paradigms about one’s world, surroundings, themselves, and the future, contribute to automatic thoughts that lead to distress,” she explains.
With CBT, a therapist can help you recognize these problematic beliefs, thought patterns, and behaviors so that you can change them. Changing your thought patterns and behaviors might help relieve your depression. Serin points out that CBT has been shown to literally alter the hippocampus in the brain, which provides further evidence that CBT is an effective treatment for those who are depressed.
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Another possible facet of your treatment plan could be trying antidepressant medication, such as selective serotonin reuptake inhibitors (SSRIs). Serin says that serotonin, which regulates sleep, appetite, mood, and pain perception, is one of the many chemicals associated with depression. “SSRI antidepressants seem to work by changing serotonin transmission in the brain and possibly by increasing neurogenesis (the formation of new neurons) in areas such as the hippocampus—which is an important brain structure that is often smaller in individuals who are depressed,” Serin says. While antidepressants are often stigmatized, they can be life-saving.

So I’m depressed. What else can I do?

“It is important to note that neurochemicals associated with depression can be altered with treatments that are not medication,” Serin says. In other words, while medication can be necessary and life-saving for many people with depression, there are other treatment options that you can explore.
“Meditation, improved sleep, exercise, and other healthy behaviors have also been shown to reduce depression in many studies,” she says. Serin also recommends getting enough sleep, maintaining a healthy diet, and creating social connections with supportive people to maintain your mental health.

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Of course, maintaining a healthy diet can be tough when you’re struggling with depression. Depression can affect your appetite, causing you to eat too much or too little. And even if you have an appetite, depression often means you don’t have the energy to cook healthy, filling food, causing you to resort to eating what the internet has lightheartedly dubbed “depression meals.”
When you have the energy to do so, you might find it helpful to stock your cupboard and fridge with easy-to-make food: tea, whole-grain bread, nut butter, protein shakes, fruit, and frozen veggies can all be your allies when it comes to addressing your depression. Try to freeze leftover soup and keep it in your freezer for emergencies. Don’t feel bad if you need to call for delivery, pick up takeout, or buy ready-made food: Eating anything is better than eating nothing at all.
If you find yourself wanting to focus on your feelings, Sumner recommends trying expressive writing through journaling, which can help you express and process your emotions. Some studies suggest that gratitude journaling can be used to boost one’s self-esteem and general well-being, not to mention writing your feelings down is a great way to remember what to discuss in your next therapy session!
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Sumner also recommends getting at least 20 minutes of sunlight a day. According to the Mayo Clinic, getting enough sunshine is important in regulating your serotonin levels as well as your sleep patterns.
In addition to all of these suggestions, Sumner recommends engaging with positive, supportive people. She also suggests you increase the pleasurable activities you engage in throughout the day. Take time to do the things that make you feel relaxed, happy, or excited. This could include taking a walk, reading, or watching a funny show. It can be hard to get yourself out of the house or even respond to texts when you’re in the throes of depression, but if you’re feeling up to it, these small things can help lift your mood.
While depression sometimes seems impossible to deal with, it can be treated effectively. Many people who have depression still manage to have happy, full, exciting lives—they just need to take extra good care of their mental health.
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Categories
Lifestyle Well-Traveled

The Packing List You Need To Explore The World With Just A Carry-On

It was the last straw. After a long transatlantic flight back from an incredible trip to Portugal, the magic of travel was rapidly fading as I waited longer and longer for my (ridiculously overpacked) suitcase to arrive at baggage claim. I thought the annoyance of my poor packing skills ended when I carried the massive monstrosity down five flights of stairs at my last hotel in Lisbon (cursing every unnecessary dress and pair of shoes on my original packing list with each step).
Now, the frustration was back with a vengeance. And judging by the growing crowd of other weary travelers waiting for their bags, I wasn’t about to find relief anytime soon.
“Never again,” I decided at that moment, and got to work streamlining my packing list for future trips.
I set some ground rules:

  1. Everything must fit into a carry-on (plus a big handbag).
  2. My travel outfits should offer enough variety for city strutting and outdoor adventuring.
  3. Squeezing in a cosmetics and skincare kit is non-negotiable.
  4. Absolutely, positively no more than two pairs of shoes.

After some trial and error, I finally developed a packing list that worked, and I still managed to find room for a few other travel necessities (like a reusable water bottle and a sun hat) in my carry-on bag. I thought I’d long for the items I used to bring with me on my travels, but now I relish in packing light, spending my mornings abroad researching where to find the best croissant instead of picking the perfect outfit, and avoiding the hassle of checked bag fees and delays at baggage claim (or worse: lost bags!).
Planning to travel soon? Now’s the time to start paring down your packing list and picking up functional, fashionable items that will take you from Texas to Timbuktu. Here are some ideas to get you started.

Packing List Basics for Carry-On Only Travel

When you’re planning to use only a carry-on for a trip, you’ve got to have a game plan. Before you pack a single item, jot down a strategic packing list—and stick to it.
A packing list has dual purposes of limiting how much stuff you bring and reminding you to pack the core travel necessities. You probably already have a sense of the clothing, accessories, and other items you tend to bring on every trip. Write it all down and use that as the basis for your packing list. I recommend saving it digitally, so you can refer to it again on future travels.
Then, customize the packing list to meet the needs of your particular trip.
Business trip? Add the laptop and charger, and perhaps a blazer and heels!
Vegas for a girls trip? Don’t forget to pack a flashy dress!
Epic hiking trip? Break out your trail boots, travel towel, and first-aid kit.
Your basic packing list should include everything you typically bring (pants, shirts, sunscreen, etc.) when you’re on the road, but offer flexibility to accommodate what you might need on different types of trips.

Choosing the Perfect Bag for the Perfect Packing List

Your packing list is only as effective as the bag into which you’re squeezing your travel necessities. Traveling with just a carry-on demands that you be unflinchingly particular about your suitcase.
You want to make sure it’s as large as the majority of airlines allow (this handy list gives you carry-on bag dimensions for more than 170 airlines). Spinning wheels and a telescoping handle will make the bag a breeze to drag around the airport. Finally, look for a carry-on with a few pockets that will help you stay organized—you can even categorize your packing list based on what you’re putting in each section of the bag. There are thousands of carry-on bags on the market, and it’s worth taking a shopping trip to test out a few.
Need some guidance on where to start? I recommend the TravelPro Platinum Magna ($299.99). This bag’s large enough to hold everything on my packing list (and then some!), but it fits into the overhead compartment of every plane on which I take it. The carry-on features a special compartment that helps keep dresses smooth—perfect if you’re going to a destination wedding. The self-aligning wheels prevent the bag from getting stuck when navigating through tight squeezes. Finally, if any part of the bag breaks, you can take it to a TravelPro repair center, thus helping you avoid adding more to the local landfill and paying a hefty replacement fee.
Patagonia’s Headway Wheeled Duffel Bag ($329) is my runner-up pick for a carry-on bag. Its nylon material boasts incredible durability, and it has a collapsable internal frame, making it easy to store when not in use. The company ensures that the factories it works with promote fair labor, safe conditions for workers, and practices that are safe for the environment.
Finally, make use of the airline allowance for a “personal item.” I usually take a large purse for anything I might want to use on the plane, like a book, lotion, and headphones. My go-to is my Lug Mini Puddle Jumper Day Bag ($95) because it’s soft and light. The only thing that I love more than the seemingly endless number of compartments (seriously—I’ve had this bag for two years, and I keep finding new ones) is the company’s commitment to supporting children’s charities.

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Clothing to Include on Your Packing List

When building a cohesive travel wardrobe, you have to abide by a few basic principles:

  • Always choose function over fashion (but hopefully most of your clothes fuse the two together!).
  • Plan to wear most of your stuff more than once on a trip (mixing and matching will make the outfits look fresh!).
  • Choose wrinkle-resistant, comfy garments made from natural textiles whenever possible.

What clothing belongs on your packing list? It really depends on the weather, the type of trip, and, most importantly, what you love to wear.

Dresses

My packing list, for instance, always includes a couple of breezy dresses. Everlane has a ton of contenders for your packing list—check out the light drawstring dress ($98), short-sleeve V-neck dress ($98), or the cotton tank dress (just $28!). Reformation’s Rou dress ($98) can easily transition from day to night, and it has that retro silhouette that will stand out in your Instagram pics.

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Tops

For tops, squeeze in five or six light tanks and tees with varying sleeve lengths, so you’ll be comfortable in any weather.
A laid-back white T-shirt (like the $38 Maggie Tee from Threads 4 Thought) belongs on every packing list—it’s a classic look that can work pretty much anywhere. Amour Vert also has some fun tops, like a cheerful orange tank ($38), v-back flowy tank ($68), striped long-sleeved tee ($78), and roll tab sleeve top ($98).
Since you’re going to wear these more than once, make sure your packing list includes a few different colors and prints to stave off boredom.

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Bottoms

Bottoms can get bulky, so you have to be smart about which ones you include on your packing list.
I recommend two pairs of black leggings (I usually wear one on the plane). These organic cotton leggings ($24) from Pact would be cozy to wear when doing anything active on your trip. A fashionable packing guide should always include your favorite pair of jeans (mine are the $128 high-rise skinnies from Madewell). If the weather’s warm, toss in a pair of denim shorts, otherwise you can feel free to pack a second pair of jeans in another wash for variety.
Finally, I never travel without a crisp, white midi skirt (like this $124 organic cotton option from People Tree)—it can be dressy for a nice dinner, relaxed for the beach, or chic for city sightseeing, and it helps you avoid that frumpy backpacker look.

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Outerwear

Even if you’re going to a hot climate, it can feel chilly in the evening. Definitely include a jacket on your packing list.
Joe’s Jeans has an embroidered denim jacket ($328) that’s both snug and stylish. If you love the embroidered look but need something more budget-friendly, check out this one from Old Navy. If you’ve got cold-weather travel plans, you’ll need a packable coat. The Ultra Light Down Jacket ($69.90) from UNIQLO belongs on every winter packing list. I wore it daily on a recent trip to Iceland, and I fell in love with how warm the insulation kept me and how handy it was to roll the jacket into its accompanying pouch.

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Shoes

Shoes can be the trickiest part of a packing list. Start with a pair of versatile, comfortable sneakers. My jet-setting friends swear by Allbird’s wool runners ($95). For your second pair, you have options: If it’s cooler or you plan to do a lot of hiking, go for a rugged pair of boots—the Kodiak Surrey II boots ($170) can easily transition from town to the trail. Otherwise, opt for a pair of flat sandals, which pack much more easily. These handmade huarache sandals ($118) from Nisolo will look great with just about any travel outfit, and this pair of sandals ($248) from Cousin has been specially manufactured to withstand wear and tear from walking on urban streets.
And remember my rule about only including two pairs of shoes on your packing list? I usually cheat (shh … don’t tell anyone). I always stash a classic pair of flip-flops somewhere in my bag to protect my feet in showers, at the pool, and when I grab a quick hotel breakfast. Flip-flops don’t really count, right?

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Extras

Finally, no woman’s packing list is complete without a bathing suit, a couple of pajamas, two bras (in nude and black), a pair of socks for every day of your trip, and an abundance of underwear. I usually start with two pairs of panties for each day of travel, and then frantically toss in a few bonus pairs just in case.

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Accessories for Your Minimalist Packing List

Accessories can pull an entire look together—but beyond a couple pieces of durable, inexpensive pieces of jewelry (seriously, leave your family heirlooms safe at home!), all of the other accessories on your packing list need to be functional.
Sunglasses are a packing-list must—look for ones that won’t break and have an added edge for travel. For example, IZIPIZI travel-friendly sunglasses ($50) or Ray-Ban’s Folding Classic Wayfarer ($168) will fold down to fit into your pocket.
A lightweight crossbody bag to stash your ID, phone, and wallet will also prove useful for day trips and nights out. Matt & Nat’s ruby-red crossbody bag ($75) has just the right amount of space, along with a striking look. If red isn’t your thing, it comes in a variety of other colors, including some great neutrals.
A lost or damaged passport will ruin your trip, so it’s worth investing in a high-quality passport holder. Cuyana’s multipurpose leather passport wallet ($185) will protect your most important piece of identification and hold all of your credit cards, coins, travel documents, and cash in one place. (Pro tip: Keep some spare cash, an emergency credit card if you have one, and a photocopy of your passport somewhere other than your travel wallet; you do not want to be empty-handed if pickpockets strike.)
Finally, a hat is a must. Some women rely on their favorite baseball cap, but I opt for a packable sun hat that makes more of a statement (and protects my fair skin from burns). Don’t forget to include a few hair ties and bobby pins on your packing list if you like to rock a ponytail.

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Packing List for Personal Care

Paring down my cosmetics and body products was the hardest part of coming up with a carry-on only packing list—those TSA limitations on liquids were the main reason I used to check a bag. But there are some clever ways to abide by the rules and still bring your most trusted products.
If you’re not particular about your shampoo, conditioner, and other liquid personal-care products, scratch them off your packing list—you can pick them up at the destination, or use what’s offered at the hotel. But if you’re like me, and you rely on specific products, invest in a set of silicone travel bottles. They squeeze into a carry-on easily, and you can refill them with your favorite products over and over again.
As for your cosmetics, edit your makeup kit down to the bare essentials. This is easier said than done, and I often have to remind myself that three different tubes of lipstick aren’t necessary for a five-day trip. My travel cosmetics kit includes light foundation (or BB cream), a shimmery blush, highlighter, mascara, and hydrating lipstick. Think about what you’d put on your face if you only had 3-5 minutes to get ready—that’s the only makeup you need when you’re traveling. Throw in a bottle of sunscreen, as well. Your skin will thank you.
It’s easy to forget about moisturizing products, like lip balm and lotion, but they’re worth putting on your packing list. The circulated air in planes can dry out your skin fast, and lotion will help soothe any irritation.
There are tons of other personal care products you’ll want to add to your packing list depending on your specific routine. Here are a few of my travel essentials: nail file, deodorant, disposable razor, soap, toothbrush, toothpaste, comb, floss, medicine, vitamins, tampons, and cotton swabs. A look around your bathroom could help inspire what belongs on your packing list.

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Miscellaneous Travel Necessities for Your Packing List

With all the clothes, shoes, and personal care items on your packing list, your carry-on should look pretty full by now. But believe it or not, there’s a ton of other nooks and crannies you can fill with miscellaneous travel necessities you might want on the road.
Earplugs and noise-canceling earbuds can be a godsend in unexpectedly noisy hotels, and a book can help you get through a long flight. A packable reusable bag (like this $10 grapefruit-print bag from Bando) will be convenient when you go souvenir shopping. Having trouble finding room? Tuck these accessories into your shoes or around your clothes.
Keep up your sustainable efforts by bringing along a reusable water bottle—the aluminum bottles from S’Well are a personal favorite.
Don’t forget to add a phone charger, power bank, and power adapters to your packing list, as well.
Finally, pack your passport, credit cards, and cash. If you’re a hardcore minimalist, all you’d need is these three travel necessities, and you could explore the world with just the clothes on your back. But we’ll stick with what’s on the packing list.

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