In this section:
Who is more likely to experience poor mental health and mental illness during the perinatal period?
Some individuals may experience poor mental health and mental illness in pregnancy and following childbirth. Here are some of the life challenges that may increase the risk:
- History of mental illness before or during pregnancy
- Health challenges during pregnancy
- Difficult childbirth
- Unplanned pregnancy
- Stressful life event, such as the death of a loved one
- Lack of social support
- Past and present experience of violence and abuse
- Living with poverty and/or unstable housing
- Living with a substance use health challenge
- Having trouble sleeping
However, it is important to know that not everyone who has these risks will develop poor mental health or a mental illness. A person can reduce their risks by developing good social support, being aware of any changes in their mental health or mood and talking to a health professional to find the help they need.
What are the symptoms of baby blues, perinatal depression and/or anxiety?
If you are in crisis, please contact the Mental Health Crisis Line (24 hours a day/7 days a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.
| Baby Blues | Perinatal Depression and/or Anxiety | Postpartum Psychosis |
|---|---|---|
|
The baby blues are common and happen three to four days after childbirth as your body recovers and heals, and as you adjust to a new baby. When you have baby blues, you may feel:
All of these feelings are normal and do not usually need treatment other than understanding, rest and support. If they last longer than two weeks, it is important to talk to a health care provider. |
While the cause of perinatal depression and/or anxiety is not fully known, it can happen in pregnancy, shortly after childbirth or months later. Depression can occur in about 10-25% of birthing parents and anxiety can be more common. Partners can also experience depression. It can start during pregnancy and/or after the baby is born. You may experience or feel:
If you are experiencing any of these symptoms, you should get help as soon as possible. Call a health care provider to talk about your concerns and to access the resources you need. Symptoms can last for many months and could lead to:
|
Postpartum psychosis is very rare, occurring to1 in 1,000 people. Seek help immediately if you are experiencing any of the following symptoms:
Call a health care provider or go to your local emergency department. |
Ideas to take care of your perinatal mental health
While eating healthy, being active and learning about pregnancy promote physical health, they also build your mental health and resilience. Here are some other ideas to promote your mental health in pregnancy and after birth:
Building support
- Think about the people who you trust to give you positive emotional and practical support, such as a partner, friend, or neighbour. Talk with them as to how they can help you, such as:
- Listening and accepting how you feel.
- Providing comfort and support.
- Cooking a meal to have in your freezer.
- Caring for your baby while you take a shower, eat a meal, and catch up on your sleep.
- Explore places where you can make social connections and develop friendships, such as getting involved in your faith or cultural community, joining a prenatal yoga class, or connecting with a community service, such as the EarlyOn Child and Family Centres.
- Calling or speaking to family and friends online can bring support too, especially if you are living away from loved ones.
- Practice ways to relax:
- Switch off your screens and take time each day to breathe deeply, relax and still your mind.
- Take some time to go for a walk and enjoy nature.
- Meet a friend to talk and to have fun.
- Listen to some music you enjoy.
Learning how to cope with stress and challenges
Stress can be a healthy and normal part of life. A certain level of stress helps you cope with the many demands of work, family, caring for others and living from day-to-day. However, stress can become overwhelming and can lead to poor mental health and increase the risk of perinatal mental illness. It is important to think about how you can reduce and cope with stress, and where to find help when you need it.- Talk to your support person or group about how you are feeling and thinking. It is good to have someone who listens, encourages, and comforts you.
- Challenge negative thoughts as they can affect how you see yourself, how you parent, care for and relate to your baby.
- Try to keep life simple, and know it is okay to say “no” and not take on more than you can handle. You need time to recover from childbirth and take care of your baby.
- Think about and try to understand the problem you are facing and plan simple steps to solve your challenge. An example is to call a friend or family member to provide extra help while you feed your baby.
Asking for help opens the door to support, treatment, and services.
If you are in crisis, please contact the Mental Health Crisis Line (24 hours a day/7 days a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.
How can I help as a partner or support person?
If you are a partner or support person, you can help by:
- Listening and accepting their feelings and thoughts.
- Being aware of changes in their mental health or mood.
- Comforting and making them feel safe to talk to you.
- Taking care of the baby while they rest.
- Helping them call their health professional and find the resources they need.
If your loved one is in crisis, please contact the Mental Health Crisis Line (24 hours a day/7days a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.