Many callers to PANDA’s National Helpline talk about their personal recovery journey of navigating perinatal mental health distress as an opportunity for unexpected growth and self-discovery. Deeply held patterns of thinking, feeling and behaviour may be challenged during the transition to parenthood. You may emerge from this time of your life with a different sense of self, enhanced support network and a new range of coping skills.
Perinatal mental ill-health challenges may be unexpected, traumatic and unwanted. Yet on reflection, our Helpline callers often speak of discovering resilience that they didn’t previously know they had within them.
The ability to adjust and adapt, find strength in vulnerability, seek help when needed - this is the heart of the perinatal journey. It’s different for everyone. Personal recovery is highly individualised, and you’re the one who gets to decide what recovery looks and feels like for you.
For many people, looking after their mental health and wellbeing involves a combination of self-care strategies and building a network of support that includes loved ones and health and care professionals.
You know best what works for you, what feels the most supportive in terms of ongoing care for yourself, your baby and family. Personal recovery can take time, and patience. Dedication, self-compassion, and gentle respect for yourself and others. In many ways, recovery is like caring for a baby - it’s an ongoing process of discovery and adjustment, seeking support from others at times, and using your inner resources to look after yourself.
Continuing on your personal recovery journey
- You’re the expert on you, and your life - trust your instincts and seek help when needed.
- Be kind to yourself: Give yourself the same care and support you’d offer a friend.
- Make your emotional wellbeing and mental health a priority.
- Keep exploring ways to cope with distressing thoughts and feelings.
- Monitor any changes in appetite, sleep or mood (and seek help if changes persist).
- Remember that your values, needs and desires are important.
- Stay connected to your sense of self and who you are.
- Make time for relationships that feel mutually supportive. Stay engaged with friends and activities that feel inspiring and nurturing.
- Maintain your relationships with supportive health and care professionals.
- If you notice you’re not coping as well as usual, reconnect with counselling services and other supports you’ve found helpful before.
- Create a daily routine that works for you: Good sleep and nutrition, spending time alone and with others, and being in nature may help create a strong foundation that increases your sense of wellbeing.
- Celebrate milestones and life’s joys, big or small. Whether it’s a moment of connection with your baby, having the energy to shower, or coping with something stressful, take every opportunity to remind yourself you’re strong, brave and resilient.
PANDA supports expecting and new parents up until their baby is 12 months old, and looking after your mental health and wellbeing is an lifelong journey.
Below are a range of helplines that can support you through the early childhood years and beyond:
Beyond Blue Support Service: 1300 224 636 (24/7)
Lifeline: 13 11 14 (24/7)
SANE Helpline: 1800 187 263 (10am – 10pm in your time zone, Monday to Friday). Counselling and peer support available.
Suicide Call Back Service - 1300 659 467 (24/7)
Helpful Information
What happens when I call the PANDA Helpline?
Mental health checklist
How are you going?
Everyone’s experience of pregnancy, birth and parenting is unique and brings different rewards and challenges. Our mental health checklist can help you to see if what you’re experiencing or observing in a loved one could be reason to seek help.