Perinatal Mental Health 101

Welcome to our blog! We are so glad you are here. Each month, our team will share expertise on topics related to your mental health and emotional wellness during pregnancy, the postpartum period, and early parenthood! We will cover topics like the importance of social support & finding your people, postpartum nutrition & easing into movement, postpartum mental health & feeding, how to set yourself up for back to work success, asking for and giving support, and more. 

Perinatal Mental Health 101

We all know that women’s bodies go through tremendous changes during pregnancy. But did you know that a woman will produce more estrogen during one pregnancy than throughout the rest of her life? And that research shows that pregnancy reshapes a woman’s brain, with some changes lasting years and possibly permanently? 

Given these transformational changes that occur with pregnancy, it is no surprise that women and birthers are impacted both physically AND psychologically and emotionally.

In this post, we’ll explore perinatal mental health, the challenges that can arise during this period, how moms and birthers can seek support and take care of their mental health and wellbeing, and resources that CO PMHP | The Birth Squad has to offer.

Ok, so what is Perinatal Mental Health?

Perinatal mental health generally refers to the mental health and wellbeing of women and birthers during pregnancy and up to one year after childbirth. That said, there is no magic postpartum “finish line” when your baby turns one and we know that the impacts of pregnancy, childbirth, and early parenthood continue on for many people. And, when people do experience mental health issues during this time period, the diagnosis is made based on when the symptoms started, not when the individual seeks support.

This time can be both physically and emotionally demanding and for some women, it can bring challenges to their mental health.

Your mental health during the perinatal period can affect your ability to care for yourself and your baby, and your overall experience of motherhood. It can also impact your relationship with your partner and how you engage with your social network. This is why it is so important to take care of your mental health during pregnancy and the postpartum period! 

The Reality of Perinatal Mental Health Struggles

As much as we talk and hear about the joy of pregnancy and becoming a parent, the reality is that many women and birthers experience a range of emotions that can feel overwhelming at times. Perinatal mental health issues are more common than most people realize.  In fact, it is extremely common to experience mental health issues during the perinatal period- perinatal mental health issues are the leading complication of pregnancy and childbirth, affecting 1 in 5 moms and birthers. Think about ALL of the moms and birthers you know…1 out of every 5 of these people is no small number. 

Some of the most common mental health challenges during the perinatal period include:

1. Prenatal Depression and Anxiety

Many people have heard of postpartum depression and anxiety but these issues can begin during pregnancy as well. Pregnant people who are experiencing prenatal depression or anxiety might feel hopeless, overly worried about the baby, or be overwhelmed in coping with the changes happening in their body.

Symptoms of prenatal depression may show up as:

• Persistent sadness or irritability

• Difficulty finding joy in activities you once loved

• A sense of worthlessness or guilt

• Difficulty focusing or making decisions

• Disrupted sleep or appetite changes

Prenatal anxiety may look like:

• Constant worry or fear about your baby’s health

• Feeling physically tense, nervous, or restless

• Having panic attacks

• Difficulty relaxing or focusing on anything other than your fears

2. Postpartum Depression (PPD)

Postpartum depression (PPD) is one of the most talked about perinatal mental health conditions. PPD is different from the more common “baby blues,” which are mild mood swings that often occur in the first few weeks after childbirth. PPD is more intense and lasting.

PPD may show up as:

• Extreme sadness or hopelessness

• Difficulty bonding with your baby

• Irritability or anger

• Trouble sleeping (even when the baby is sleeping)

• Loss of appetite

• Thoughts of harming yourself or your baby

3. Postpartum Anxiety

Postpartum anxiety is not as well known but is just as prevalent as postpartum depression. Moms and birthers who experience postpartum anxiety might feel constantly worried about their baby’s safety, health, or well-being, leading to feelings of fear and panic. 

Postpartum anxiety can look like:

• Feeling tense or unable to relax

• A constant sense of dread or fear of something bad happening to your baby

• Repetitive, intrusive thoughts or worries

• Trouble concentrating or functioning normally

4. Postpartum Rage

Unlike postpartum issues like depression or anxiety, the key symptom with postpartum rage is anger. However, it is important to understand that these issues and symptoms can coexist. 

Postpartum rage can show up as:

• Losing your temper of lashing out when you normally wouldn’t

• Feeling the urge to scream, punch objects, or slam doors

• Dwelling on a situation or event for longer than you typically would

• Being extremely irritable, frustrated or “on edge”

• Feeling unable to cope with your emotions

5. Postpartum Psychosis

Postpartum psychosis is a rare but serious mental health condition that affects roughly 1-2 women per 1,000 births. This is a medical emergency and requires immediate professional help. Symptoms include severe mood swings, hallucinations, delusions, paranoia, and confusion. If you or someone you know is experiencing symptoms of postpartum psychosis, it is critical to seek medical attention right away.

6. Trauma and Birth-Related PTSD

Not all perinatal mental health issues stem  from hormonal changes or emotional difficulties. Some moms and birthers may experience post-traumatic stress disorder (PTSD) due to a difficult, traumatic, or complicated childbirth experience. Whether due to an unexpected cesarean section, premature birth, or feelings of helplessness during labor, trauma can have long-lasting emotional effects on mental health.

How to Support Your Mental Health During the Perinatal Period

It is important to know that perinatal mental health isn’t just about the things that can go “wrong”—it’s also about fostering a healthy and supportive emotional environment to thrive during this stage of life.

And, if you find yourself struggling, remember that it’s ok to not be ok. No one expects you to be perfect, and there should be no shame in acknowledging that you’re struggling. Taking care of your mental health during the perinatal period is healthy for both you and your baby. Perinatal mental health issues are HIGHLY treatable with the appropriate support and care. 

Here are some strategies that can help support your mental health well-being, regardless of your journey:

1. Seek Professional Help

First and foremost, if you’re struggling with any of the symptoms mentioned above, it’s important to talk to your doctor, therapist, or another healthcare provider. There are a variety of options to help you feel better, including therapy, medication, community supports, and/or a combination of these options.

You can also find many resources to help you get started here. If you would like some one-on-one assistance, you can connect with The Birth Squad team by scheduling a Welcome Call!

If you feel like you are in crisis, you can reach out to Colorado Crisis Services by calling 1-844-493-8255  or texting “TALK” to 38255 or The National Maternal Mental Health Hotline by calling or texting 1-833-TLC-MAMA. 

Even if you are not struggling, it is never too early to explore your mental health benefits so you are familiar with them if you ever need them!

2. Prioritize Self-Care

Taking care of yourself is not selfish- it’s necessary! It may feel impossible to make time for yourself with a newborn but small actions can make a difference. Take naps when you can; getting sleep is a game-changer and making a plan that supports your sleep should be a top priority. Eat nourishing foods, get outside, or do something that helps you relax—whether that’s reading, watching your favorite TV show, or taking a bath. Taking even small moments by yourself can do wonders!

Breathing exercises, meditation, or mindfulness practices can help reduce stress and bring your focus back to the present moment. Taking a few minutes each day to focus on your breath and get in touch with your five senses can make an impact on your sense of wellbeing. You don’t need any special tools! This can be as simple as taking a few minutes to yourself, taking 5 deep breaths in and out, and then noticing 5 things you can see, 4 things you can hear, 3 things you can see, 2 things you can smell, and 1 thing you can taste. Take a few more deep breaths and notice if and how your state of mind has shifted. 

3. Be Kind to Yourself

There can be a lot of pressure to feel like you should be “perfect”, but the truth is that no one is perfect. Be kind to yourself and don’t judge yourself for experiencing struggles. You are doing your best and that’s all anyone can ask of you. 

4. If You are in a Relationship, Take Time to Connect with Your Partner

The transition to parenthood can be difficult for couples. It’s important to carve out time- even just a few minutes a day- for your relationship and to communicate openly about your feelings. How can you get the support you need, both from each other and from others in your circle? This can help foster a sense of emotional connection, reduce stress, and improve your overall mental health.

5. Talk About Your Feelings & Build a Support Network

It is easy to feel isolated during pregnancy and early parenthood and talking to others can be incredibly helpful. Share your feelings with your partner, a friend, or a family member you trust. Let them know what you're going through. 

Building a support network is essential- we weren’t meant to do this alone! This might include your partner, friends, family, or a postpartum doula. Don’t hesitate to ask for help when you need it, whether that’s with childcare, household chores, or simply having someone to listen.

Building a mental health toolbox during pregnancy, joining a support group for new moms and birthers experiencing mental health challenges, and connecting with other new parents can also help you feel supported and understood- this is where The Birth Squad comes in!

The Birth Squad

The Birth Squad is here for you! We offer a prenatal class series, weekly postpartum support groups (which include groups specifically for Black moms and birthers as well as for Spanish-speaking moms and birthers), and monthly community meetups, all focused on supporting the mental health and emotional wellbeing of moms and birthers in the Denver community. These programs are offered at  low- or  no-cost and we can assist with childcare and transportation. 

The Birth Squad community is made up of moms and birthers who are making connections and building their village while prioritizing their mental health and wellness. Our programming is intentionally created with the understanding that we all need support, community, and a village as we move through pregnancy and childbirth into early parenthood. Come find your people and access support!

Learn more about our offerings and get connected here. Want to talk with someone on our team about how to get started? Schedule a Welcome Call. We look forward to connecting!

Kristin Aaker is a Co-Founder and Co-Executive Director at CO PMHP