Perinatal Mental Health

The perinatal period is from pregnancy to the first year after your baby is born. Being pregnant and having a baby brings big changes to your body and your emotions. Your feelings might surprise you. You may not feel the way you thought you would. This is okay.

What affects your mental health?

Many things can impact how you feel:

• less sleep
• feeling alone or isolated
• hormone changes in your body

These can lead to depression, anxiety, or other struggles. This is also true for partners and parents who are adopting a child.

Many new parents find it hard at first.

About 4 out of 5 people will experience the baby blues when adjusting to life with a new baby. This is normal. With good care and support, most people start to feel better within 2 weeks.

Some people need more help.

Approximately 1 in 5 birthing people experience depression or anxiety during pregnancy or after birth (postpartum). You are not alone. Help is available.

People experiencing perinatal mood and anxiety disorders during pregnancy and/or postpartum may:

• feel sad or numb
• be tearful or cry a lot
• feel exhausted, but unable to sleep
• have changes in eating or sleeping patterns
• feel overwhelmed and find it hard to concentrate
• feel anxious or unable to stop worrying
• seek constant reassurance from others or the internet
• have no interest or pleasure in activities they used to enjoy
• feel hopeless or worthless
• feel restless, irritable or angry
• feel guilty and ashamed
• avoid spending time with family and friends
• have thoughts of harming themselves or others
• have scary thoughts about the baby

If your symptoms continue or get worse, speak to your healthcare professional or someone you trust.  If you have thoughts of self-harm or harming your baby, go to your nearest Emergency Department. 

When the baby blues won’t go away

The birth or adoption of a baby brings multiple changes and challenges, and not everyone experiences them the same way. Mood swings, irritation, and multiple emotional changes are normal during the first few weeks after the baby is born.

Taking care of your mental health

Taking care of your mental health is important for you and your family.  When one family member is struggling with their mental health, the whole family can be affected.

What you can do...

• rest during the day when feeling tired
• get a minimum of 7-8 hours sleep throughout the day
• eat healthy food several times a day
• go for a walk 3-4 times a week or more
• accept help from family and friends
• take time for yourself
• relaxation such as listening to music, deep breathing or reading
• limit the time you spend with people who make you feel anxious or sad
• talk about your feelings with your partner or someone you trust
• reach out to your healthcare professional to talk about how you are feeling and what help and treatment options are available
• get help by exploring mental health resources available

Helpful tips for families and friends

Family and friends play an important role when someone is experiencing a perinatal mood or anxiety disorder.  Below are some ideas for different kinds of support you can offer:

Emotional support

• Share your concern and ask how you can help.
• Be willing to listen and accept their feelings.
• Provide reassurance and be supportive.
• Offer encouragement about counselling and treatment.

Hands-on Support

• Provide meals, do laundry or housework.
• Help with grocery shopping or driving to appointments.
• Offer to help arrange childcare.
• Encourage time for rest or physical activities (i.e. go for a walk).

Informational Support

• Learn about perinatal depression and anxiety disorders.
• Learn about mental health community and crisis services.

Community Support

• Encourage seeing a healthcare professional.
• Offer to attend medical appointments or support groups.
• Encourage joining a support group.