Perinatal Mental Health

How You Might Be Feeling

Pregnancy and becoming a parent can be exciting and joyful—but it’s also completely normal to feel overwhelmed, anxious, or low during this time. You’re not alone, and how you feel doesn’t mean you’re doing anything wrong.
Perinatal mental health refers to your emotional wellbeing during pregnancy and up to two years after giving birth. We use this term because it includes all parents, not just mothers.

These kinds of mental health challenges are common—around 1 in 5 women experience them—but they’re not always talked about openly. That can make it harder to ask for help.

You might feel pressure to be happy all the time, especially from social media or people around you. But many parents feel tired, worried, or unsure of themselves. These feelings can affect both the birthing parent and their partner or family.

There are many types of perinatal mental health conditions, including:

  • Depression or anxiety during or after pregnancy
  • Postpartum psychosis (rare but serious)
  • Obsessive thoughts or fears
  • Birth trauma or PTSD
  • A strong fear of childbirth (Tokophobia)

If any of this sounds familiar, please know that support is available—and reaching out is a strong and important step.

Signs You Might Need Support

Everyone’s experience of pregnancy and parenthood is different—but if something doesn’t feel right, it’s okay to ask for help.

Here are some signs that you might be struggling:

  • Mood or emotions feel very up and down, or you feel low most of the time.
  • Scary or upsetting thoughts, including thoughts of harm coming to you or your baby. These are called intrusive thoughts and they’re more common than you might think.
  • Feeling overwhelmed by guilt, shame, or hopelessness.
  • Difficulty bonding with your baby or feeling distant.
  • Unable to sleep or relax, even when your baby sleeps.
  • Feeling like you’re not a good parent or your baby would be better off without you.
  • Seeing, hearing, or believing things others don’t.
  • Constant worry about food, your body, or appearance.

These symptoms can be part of different perinatal mental health conditions. Some are more common than others, but all are valid—and all deserve support.

If you notice any of these signs, or if something just doesn’t feel right, please speak to your GP, midwife, or health visitor. You don’t have to wait until things get worse. Help is available.

If you have thoughts of harming yourself or your baby, or experience hallucinations, seek emergency help (call 999 or go to A&E).

Why You Might Be Feeling This Way

Perinatal mental health challenges can happen to anyone. Sometimes there’s a clear reason, and sometimes there isn’t—but that doesn’t make your experience any less real or important.
Here are some things that might affect your mental health during or after pregnancy:

Biological factors

  • Hormone changes – Your body goes through big changes during and after pregnancy, and this can affect your mood.
  • Physical health issues – Conditions like severe morning sickness or ongoing pain can take a toll on your emotional wellbeing.
  • Lack of sleep – Being exhausted from caring for your baby (and possibly other children) can make everything feel harder.

Psychological Factors

  • Past experiences with mental health – If you’ve had mental health challenges before, you might be more likely to feel unwell during this time.
  • Difficult birth experiences – A traumatic or complicated birth can affect how you feel afterwards.
  • Grief and loss – If you’ve lost a baby or are pregnant again after a loss, your emotions may be especially complex.
  • Medication or substance use – These can affect your mental health, especially if you’re trying to stop or change what you’re taking.
  • Diet and body image – Trying to lose weight or feeling unhappy with your body can impact your mood.

Social Factors

  • Stressful life events – Things like money worries, relationship problems, bereavement, lack of support, infertility, worries about work or where you live, or difficult things that have happened to you in the past can make this time harder.
  • Feeding challenges – Whether you’re breastfeeding or bottle-feeding, difficulties can be stressful and upsetting.
  • Having twins or more – Parents of multiple babies often face extra pressure and are more likely to feel overwhelmed.

And sometimes, there’s no clear reason at all! That’s okay. What matters is how you’re feeling—and getting the support you need.

Ways to Feel Better

If you’re struggling with your mental health during or after pregnancy, you’re not alone- and there are different types of support that can help. Everyone’s experience is different, so it’s about finding what works best for you.

Support options include talking therapies, medication, peer support, and exercise (check with your healthcare professional before starting new routines).

Here are some options your healthcare team might talk to you about:

Self-help and Emotional Support

You don’t have to go through this alone. There are charities and organisations that offer free, confidential support through phone calls, text, email, or online chat. These can be a great first step if you’re not ready to speak to a healthcare professional.

Some options include:

Talking Therapies

Talking to a trained therapist can help you understand your thoughts and feelings, and give you tools to cope. It’s a safe space where you won’t be judged.

You can self-refer to services like Talkworks – a free NHS service offering talking therapies in Devon, without needing a GP appointment.

Medication

For some people, medication like antidepressants can be an important part of feeling better. If you’re pregnant or breastfeeding, your doctor will help you choose a safe option and explain everything clearly.

It’s okay to ask questions or even get a second opinion if you’re unsure. Just make sure to talk to your doctor before starting or stopping any medication.

Specialist Perinatal Mental Health Services

If you need more support, you may be referred to a specialist team. These professionals understand the unique challenges of pregnancy and parenthood and can offer tailored care.

Your team might include doctors, midwives, nurses, and therapists who work together to:

  • Understand what you’re going through
  • Create a treatment plan that suits you
  • Offer therapy, medication, or home visits
  • Support your partner and family too

Remember: You don’t have to wait until things get worse. Reaching out for help is a strong and positive step—for you, your baby, and your family.

Support for Partners and Loved Ones

Mental health challenges during pregnancy and after birth don’t just affect the birthing parent- they can also impact partners, family members, and close friends.

If you’re supporting someone who’s struggling, you might feel

worried, helpless, or unsure of what to do. That’s completely normal. Your wellbeing matters too.

Here are some ways partners and loved ones can help:

  • Listen without judgment – Let them share how they’re feeling, even if it’s hard to hear. You don’t need to fix everything—just being there can make a big difference.
  • Offer practical help – Small things like making meals, helping with baby care, or tidying up can ease the pressure.
  • Encourage them to seek support – Gently suggest speaking to a GP, midwife, or health visitor. Offer to go with them if that helps.
  • Look after your own mental health – It’s okay to feel overwhelmed too. Support is available for partners, including talking therapies and peer support groups.

You can also explore resources like:

You’re not alone. Supporting someone through perinatal mental health challenges is important—and you deserve support too.

When to Speak to a Healthcare Professional

If you’re struggling with your thoughts or feelings during pregnancy or after birth, please don’t wait or hope it will pass on its own.

You deserve support- and getting help early can make a big difference.

Talk to your GP, midwife, or health visitor if:

  • You’ve noticed any of the symptoms mentioned earlier
  • Something just doesn’t feel right
  • You’re worried about your mental health or your ability to cope

If you need urgent support with your mental health, please look at this page, or call 111 and choose the ‘mental health’ option.

Asking for help is a sign of strength, not weakness. You’re not alone, and there are people who care and want to help you feel better.

Selfcare and More Information

If you’re not ready to speak to a healthcare professional, or just want to explore other options, there are lots of ways to get support:

Talk to Someone

PANDAS offers free, confidential support for parents struggling with their mental health. You can speak to their trained volunteers by phone (0808 1961 776), email, or WhatsApp.

You can also find more self-help tips at:  https://www.nhs.uk/mental-health/self-help/ 

Medication Information

If you’re worried about taking medication during pregnancy or while breastfeeding, https://www.medicinesinpregnancy.org/ is a trusted site that explains what’s safe and what to expect.

Bumps (Best Use of Medicine in Pregnancy) is a safe and useful website to research medications during and after pregnancy.

Specialist Services

Learn more about perinatal mental health services and how referrals work here: Perinatal mental health services: what are they? | Royal College of Psychiatrists (rcpsych.ac.uk)

Videos

MMHA series of 6 videos on Perinatal Mental Health:

Introduction to perinatal mental health – Maternal Mental Health Alliance – Information Centre

Support Dads and Partner’s mental health – Stronger Together:

Together Alone