Parental Mental Health Needs and PMAD

Parenthood can be both completely rewarding and completely overwhelming, and that’s okay.  The demands of caring for a newborn, adjusting to your new role as a parent, and maintaining your relationships can leave you feeling stretched thin. 

In honor of World Mental Health Day, which is observed in just a few short weeks on October 10, our team at Brooklyn Integrative Psychological Services wants to pay particular attention to the mental health needs of parents in our community.

Take a moment to read about the needs of postnatal and perinatal birthing people, and how to know if you’re dealing with a perinatal mood or anxiety disorder (PMAD), and how our team can help. 

Mental health challenges for pregnant people and new parents

It’s no secret that the transition to parenthood isn’t easy. You might be dealing with the physical recovery from childbirth, and your body may seem completely foreign as it changes through pregnancy and the postpartum period. Add in sleep deprivation — most new parents wake up at least three times throughout the night — and these physical demands can quickly zap your mental health.

In addition to the physical demands of pregnancy and childbirth, you might experience stress as you juggle the immense responsibility of caring for a newborn, the desire to maintain your relationship with your partner, and the need to carve out time for yourself to retain a sense of autonomy.

All of this — the physical and emotional changes — can lead to feelings of anxiety, sadness, or even depression. 

5 strategies for supporting your mental wellness

The good news is that with a little planning, you can support your mental health through every stage of parenthood. Here are five strategies to support your maternal mental health needs.

1. Stay connected

Isolation can intensify feelings of anxiety. Stay connected with other people, whether that’s through an online support group for parents in your birth month, family, friends, or even neighbors. 

Sometimes just connecting with another human can do wonders for your soul. Contact us today to learn about upcoming groups, podcasts, and community events for new parents!

2. Eat nourishing meals

Your body's working overtime to grow, birth, and feed another person, so now is the time to prioritize your nutrition — if you haven’t already. Skipping meals can negatively impact your physical and mental wellness, so plan ahead. 

Stock your freezer with easy-to-reheat meals, load up your pantry with nutrient-dense snacks, and order take-out when you need a break. 

Tip: learn how you can schedule groceries to arrive via delivery

3. Make self-care non-negotiable

Make time for activities that bring you joy and relaxation, even if it’s just a few minutes a day, to help recharge your mental and emotional energy.

4. Set realistic expectations

Accept that you don’t have to be perfect; focus on doing what you can, and be gentle with yourself when things don’t go as planned.

5. Ask for help

PMAD symptoms can appear at any time during pregnancy or during the first 12 months after childbirth. Don’t hesitate to reach out to a mental health professional here at Brooklyn Integrative Psychological Services if you’re feeling overwhelmed, anxious, or depressed. 

How to tell if you’re dealing with PMAD

It’s normal to feel a little out of sorts during your first few postpartum days. About 80% of new birthing people feel this way, so you’re far from alone. You can blame hormonal fluctuations and sleep deprivation for these baby blues. 

If your feelings of sadness, anxiety, or overwhelm persist beyond the first few weeks after childbirth, you might be dealing with more than just the baby blues. Unlike the temporary mood swings that many new parents experience, PMAD is more intense and can significantly impact your daily life and ability to care for yourself and your baby. 

If you find it hard to function, feel disconnected from your baby, or are experiencing persistent negative thoughts, give us a call. 

Your Brooklyn Integrative Psychological Services provider can determine if you have PMAD and help you get the care you need. PMAD is typically treated with a combination of therapy, such as cognitive-behavioral therapy (CBT), and medication to help balance your mood.

Note: if you’re in a crisis, call the crisis line at 988.

The bottom line is that our team is here for you no matter where you are on your parenthood journey.  You can click here to book your appointment for in-person therapy in New York City or telehealth in Massachusetts, Oregon, or New York State.