HealthInfo Canterbury
Self-care for mental illness during & after pregnancy
If you're feeling anxious or depressed during pregnancy or after your baby is born, there are many things you can do and people who can help you. The sooner you get help, the sooner you'll get better.
Talk to your GP, practice nurse, midwife or lead maternity carer (LMC) about how you're feeling. They can talk to you about treatment options.
Read below for some ways you can help yourself cope with how you are feeling.
Learn more about mental illness during and after pregnancy
Learn about what causes the illness, how it affects people and the different treatments that are available. This can help you feel more able to cope and less alone with the problem. These two resources are helpful:
- Healthify He Puna Wairoa – Perinatal depression
New Zealand website with information and links including videos and information in other languages.
- Perinatal Anxiety and Depression Aotearoa
This New Zealand website has a lot of information about mental illness in pregnancy.
Stay healthy
It will help if you eat healthy foods, avoid coffee and alcohol, and quit smoking. Keeping physically active can help too, and it doesn't have to be high-intensity. Talk to your GP or practice nurse about Support for getting active.
Learn to relax and reduce stress
Relaxing more and reducing stress will improve your mood and energy levels.
Try these relaxation techniques to relieve muscle tension and help control your breathing.
Mindfulness may also be helpful. It's a mental discipline that helps connect you to the here-and-now and regain control.
Mind the Bump is a free mindfulness meditation app to help individuals and couples support their mental and emotional wellbeing in preparation for having a baby and becoming a new parent.
Use phone lines
There's always someone to talk to if you're struggling. All these phone services are free.
- PIPS – (03) 385-0556. Support for anyone struggling with pregnancy or recently after giving birth.
- 1737, need to talk? – Phone 1737 or 0800-1737-1737 or txt 1737 (available 24/7). Trained counsellors who use proven behavioural support techniques.
- Lifeline – Phone 0800-543-354 (available 24/7). Free confidential professional counselling service.
Reach out for support
Let family and friends know how you are feeling and let then offer help .You may also like to join a local mother’s support group.
On the next page: Getting help for mental illness during & after pregnancy
Written by HealthInfo clinical advisers. Endorsed by Consultant Psychiatrist, Mothers and Babies Service, Canterbury DHB. Last reviewed February 2021.
Sources
Review key: HIMIP-416276
