Mental health & emotional wellbeing

Your mental health and emotional well-being after childbirth matter. Learn how to recognize the signs of postpartum depression and anxiety, practice self-care, and ask for help without shame. We also provide advice for the partners of new mothers, so you can work together as a team.

Having a baby is a life-changing experience

Pregnancy and the birth of your baby can bring a variety of emotions, from happiness and joy to sadness and worry. While prioritizing your physical health after delivery is important, your mental health and emotional well-being deserve attention, too.

Are you struggling? If so, you are not alone on this journey. Most new mothers experience “baby blues” in the first few days after giving birth, which can last up to two weeks. Symptoms of “baby blues” include mood swings, crying spells, irritability, and feeling overwhelmed. You may also have difficulty sleeping, eating, and concentrating during this time.

Research shows that one of every five women and one of every 10 men will experience some form of postpartum depression or anxiety, which can last up to a year or longer. Symptoms of postpartum depression and anxiety range from intense sadness and hopelessness to excessive worry and fear. Both conditions can make it challenging to bond with your baby and keep your perinatal mental health in check.

Here are some guidelines for new mothers and their partners to help you get through this major life transition while protecting your mental health and emotional well-being.

For new mothers

Acknowledge your feelings

The arrival of a new baby is supposed to be a happy time. However, you might feel joy one minute and sadness the next – and that’s okay. The stress and emotions of caring for a newborn can be overwhelming, especially if you are a first-time mother. Just remember, your feelings are perfectly normal responses to the changes happening in your life.

Watch for “baby blues” vs. postpartum depression or anxiety

Symptoms of “baby blues” can last anywhere from a few days to about two weeks. If your sadness, anxiety, inability to bond with your baby, or other symptoms don’t go away or are getting worse, you may have postpartum depression or anxiety.

How long can postpartum depression and anxiety last?

Postpartum depression and anxiety can both last up to one year after birth, making it a primary mental health concern for new mothers. Depression and anxiety that happen during pregnancy or after giving birth are confirmed medical conditions. They are real, and they are treatable if you seek professional support.

Know the signs of postpartum depression and anxiety

Depression and anxiety can take a huge toll on your mental health. Add lack of sleep and the demands of caring for a newborn, and it’s easy to understand why your postpartum mental health might suffer.

Common signs of postpartum depression and anxiety include: 

• Extreme sadness, anger, or irritability that occurs without warning

• Feeling very anxious around your baby and any other children you have

• Feelings of guilt or failure about motherhood

• Having little interest in activities you once enjoyed

• Having difficulty completing tasks

• Feeling robotic, like you are just going through the motions

Do these symptoms sound familiar? It may be time to speak with a mental health professional about postpartum depression or anxiety treatment.

What causes postpartum depression and anxiety?

There are many life circumstances that can increase your risk of experiencing postpartum depression or anxiety, such as:

• A personal or family history of depression

• A personal or family history of anxiety

• An unplanned pregnancy

• A difficult pregnancy or birth experience

• Giving birth to multiple babies

• Relationship issues with your partner

• Financial concerns

• Receiving little or no support from your partner, family members, or friends

If you are facing circumstances like these, be extra cautious. Take note of how you feel from day to day so you can seek professional support if needed.

Rest when you can

Sleep deprivation can significantly impact your mental health. Many new mothers fall into the trap of believing they must stay on the same schedule they had before – cleaning the house, preparing meals, doing laundry, and so on. But this is the furthest thing from the truth.

Your baby’s nap time is not your work time. It’s time for you to rest and recharge, even for brief periods. It’s also time to accept help from family members, friends, and others. Getting adequate rest is essential to your postpartum recovery and your emotional well-being.

Talk about your needs

Mothers tend to put the needs of others first by nature. Some believe that discussing their own needs is the same as complaining – but it isn’t. It’s a valuable opportunity to share your feelings, express your needs, and take care of yourself.

Never be afraid to speak openly with your partner, family members, and friends about how you are feeling and what support you need.

Don’t try to be perfect

Now is an ideal time to let go of unrealistic expectations. Life is not perfect and never will be. By focusing on your and your baby’s well-being rather than perfection, you can save yourself a lot of stress.

Nourish your body

After childbirth, your body needs fuel to replenish and recover. There’s no one-size-fits-all approach to postpartum nutrition that works for every mother, but eating balanced meals is an excellent place to start.

Focus on whole foods that are rich in vitamins, minerals, and proteins, such as leafy greens, lean meats, fish, eggs, legumes, whole grains, fruits, and nuts. Never skip meals, which can deplete your mental energy and milk supply. Staying hydrated is also important – aim for at least 8-10 glasses of water daily.

Seek professional help without shame

Many mothers find it helpful to talk about their concerns or feelings with a mental health professional. There’s no reason to tough it out alone – therapists for postpartum depression and anxiety are available to help you. 

Talking to your doctor or seeking a therapist for postpartum depression and anxiety treatment is a brave and powerful step. Doing so can teach you how to manage your feelings and make changes that help ease the symptoms of postpartum depression and anxiety. 

Many types of medications that treat depression and anxiety effectively are safe for pregnant women and breastfeeding mothers, so ask your provider which medication(s) may be right for you. Also, consider joining a support group in person or virtually. Talking with other mothers who are having similar experiences can be very helpful.

For partners

Partners can support their loved one’s postpartum mental health in a number of ways, from listening without judgment and offering encouragement to attending appointments and helping with household tasks. Here are some guidelines to follow during pregnancy and after your baby is born.

Watch for pregnancy paranoia

Some mothers feel intense fear about pregnancy symptoms, labor, and delivery before their baby is born. Be supportive and accompany them to prenatal doctor appointments if you can.

Check in regularly

A new mother might seem like she’s doing fine, but you will never know what’s going on beneath the surface if you don’t ask. Check in with your partner to find out how she is feeling emotionally and physically. Let her talk about her feelings and listen without trying to “fix” anything.

Be actively involved

Once the baby is here, help with tasks like changing diapers, rocking the baby, cooking meals, and running errands when you are able. Even better, offer to take care of the baby so your partner can rest or sleep. Your hands-on help supports your partner’s recovery and emotional well-being.

Look for warning signs of postpartum depression and anxiety

No one knows your partner better than you. Watch closely for any changes in their mood, energy, sleeping habits, or ability to bond with the baby. Gently encourage them to seek professional help or take a postpartum depression test (PPD test) if needed. You can offer to schedule the appointment or attend the appointment together if they need extra support.

Partners can also experience postpartum stress, depression, or anxiety – so be sure to do the same for yourself if you are struggling.

Support, but don’t pressure

Avoid telling your partner to “snap out of it” or pushing them to “get back to normal” soon. Instead, be patient with them. Emotional and physical healing after giving birth takes time.

Manage expectations together

It’s time to have open conversations about parenting roles, division of labor, and the new rhythm of life with a newborn. Many new parents benefit from couples counseling or relationship therapy sessions. Ask to be involved in any care plans, so you can work together as a team.

Stay connected

Intimacy might shift, but regular check-ins, affection, and time together – even for a few brief moments – help keep your bond strong as you adjust to parenthood. If you have family members and friends who can help, plan activities as a couple that are away from the baby so you can focus on each other.

Celebrate small wins

Whether it’s a good feeding session, taking a shower or nap, or just five minutes of peace, take the time to acknowledge what’s going well – together. 

For both of you

Having a baby is one of the most exciting yet stressful things that can happen to two people. Here are some important things for you both to remember:

• You are a team – Communicate, support each other, and share the journey.

• Mental health is health – Your emotional well-being is just as important as physical recovery.

• You deserve support – Lean on your community, healthcare providers, and each other. You are not alone.