Quick Guide for Perinatal Mental Health (Pregnancy + Postpartum)

mellesa goalen
Jun 19
2 min read

Perinatal mental health includes pregnancy and the first year postpartum—and it matters. If you’re feeling unlike yourself, you’re not alone, and support is available.

This quick guide is meant to be practical, gentle, and easy to skim. Save it, share it, and come back to it on hard days.

Common signs you might need extra support

Persistent sadness, tearfulness, or numbness
Feeling overwhelmed, panicky, or constantly on edge
Racing thoughts, intrusive thoughts, or scary ‘what if’ images
Irritability, anger, or feeling ‘not like yourself’
Sleep changes beyond what’s expected (can’t sleep even when you have the chance, or sleeping all the time)
Appetite changes, low energy, or difficulty concentrating
Feeling disconnected from your baby or from people you love
Guilt, shame, or thoughts that you’re a ‘bad parent’
Thoughts of self-harm or that your family would be better off without you

What you can do today (small steps count)

Tell one safe person what’s going on (partner, friend, family member, healthcare provider).
Speak to your healthcare provider.
Prioritize basics: hydration, food you can tolerate, and a few minutes of fresh air if possible.
Focus on yourself: Say 'No", do not say 'yes' to someone if it means sacrificing yourself.
If sleep is a struggle, focus on rest and support—not perfection. (Sleep deprivation can intensify anxiety and low mood.)
If intrusive thoughts are present: you are not alone. Intrusive thoughts are common and treatable—reach out for support.

When to seek urgent help

If you’re worried about your safety, having thoughts of self-harm, or feel you might harm your baby, please seek urgent support right away.

Alberta & Canada support resources

If you are in immediate danger, call 911.

If you’re in Canada and need immediate mental health support, call or text 988 (Suicide Crisis Helpline).

Alberta Health Link: call 811 for 24/7 health advice and to find local services.

If you have a midwife, family doctor, OB, or public health nurse—reach out and ask for perinatal mental health supports in your area.

A gentle note from Hush and Bloom

I’m Mellesa, a Registered Social Worker (BSW) and Certified Pediatric Sleep Consultant. My work is trauma-informed and family-centered. If sleep deprivation is part of what’s making things feel unmanageable, we can build a plan that supports both your baby’s sleep and your nervous system—without shame or pressure.

Book online: https://www.hushandbloomsleepconsulting.ca/book-online

Disclaimer

This post is for general education and isn’t medical advice. If you have concerns about your mental health, please speak with a qualified healthcare professional. If you are in crisis or feel unsafe, call 911 or contact 988 (Canada) right away.