Parenting+
Week 3

Topic 2: Mental Health and Postnatal Anxiety and Depression

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What kind of things can you do to help with your mood?

There are practical things you can do to help yourself. Here are some ideas:

  • Even a little time for yourself is better than nothing.

    • Physical activity

    • Healthy eating

    • Rest when you can

    • Look after your stress levels

    • Don’t put too much pressure on yourself

  • Accept and express your feelings, even if they are negative.

    • See friends or family

    • Talk to someone about  your experiences and how you are feeling

  • For example, check out these two apps.

    MindMum is an app to help with emotional wellbeing in new mums.

    MumMoodBooster is a free online program for postnatal anxiety and depression based on a psychological intervention - Cognitive Behavioural Therapy (CBT).

Remember, your mental health is important. By looking after yourself first you will be able to better look after your baby and have a positive experience of parenthood.

Seek help early if necessary.

  • How you might feel:

    • fearful or worried, with thoughts that ‘take over’

    • irritable, restless or tense

    • worried that you’re not doing things the ‘right way’ or that something terrible will happen.

    • worried that you’re not doing things ‘well enough.’ (E.g.: trying to do everything perfectly)

    • being unable to sleep even when you have the opportunity.

    • racing heart or panic attacks

  • How you might feel:

    • low or numb

    • like you can’t enjoy anything

    • like you have no energy, can’t sleep or sleep all the time, or have lost or gained a lot of weight

    • you feel hopeless or worthless

    • angry towards others (including partner or baby), or very sensitive to what other people say

    • like it is hard to concentrate

    • alone

    • have thoughts of harming yourself, baby and/or other children

Who can I to talk to about my feelings?

Your partner and trusted friends and family

Your Child and Family Health Nurse or GP.

Beyond Blue: 1300 224 636.

PANDA (Perinatal Anxiety & Depression Australia): 1300 726 306

Pregnancy, Birth and Baby: 1800 882 436

Perinatal Anxiety and Depression Australia (PANDA) is an Australian organisation that supports people to recover from perinatal anxiety and depression.

They also have an online checklist so that you can see if it could be helpful for you to talk to a health professional about postnatal depression. The website also has a checklist for new dads and non-birth parents.