Personal recovery is different for everyone – trust that you’re the expert on your life.
There’s a difference between recovery in medical terms (relief from symptoms) and personal recovery (feeling able to create and live a fulfilling life, with or without mental health challenges). For many expecting and new parents experiencing mental health challenges, individual recovery goals may include a combination of self-care strategies, and creating a network of support that includes loved ones and health care providers.
“You’re the one who gets to decide what recovery looks and feels like for you. ”
Maintaining mental health and wellbeing
1
You’re the expert on you, and your life.
2
Be kind to yourself.
3
Maintain your relationships
4
Try new ways of caring for yourself.
5
If you notice you’re not coping as well as usual
6
Recovery is like caring for a baby.
7
Celebrate milestones and life’s joys, big or small.
Josephine's story
"My biggest lessons have been to yell out earlier, and be a little less harsh on myself. As soon as I could show the people closest to me that I wasn’t coping, I felt able to tackle this head-on with their help.
I wrote out a mental health plan that included five things:
- Relax during nap time – I allowed myself to do one small chore, and then something that would recharge me like meditating or reading
- Exercise or at least a walk outside
- Practice gratitude
- Meditation
- Speak to a positive person once a day (my husband, counsellor, mother’s group, friends, mum)
These five things really worked for me, but everyone’s recovery path is different, so you need to find what works for you."
Many callers to PANDA’s National Helpline talk about their personal experience of navigating perinatal mental health as an opportunity for unexpected growth and self-discovery.
“It was a combination of things that led to my recovery. Just knowing PANDA was there if I needed them made a huge difference.”
PANDA National Helpline
Find someone to talk to, Monday to Saturday.
1300 726 306
Call 000 for police and ambulance if you or someone else are in immediate danger
Talk with friends or family
Consider talking about how you are feeling with someone you trust. This might be a friend or family member. Once you starting talking you might be surprised at how many others have had similar experiences and the support they can provide you.
Talk with your doctor
Talking with your doctor can be an important step to getting the help you need. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist.
Get help now
If you are having suicidal thoughts or are feeling disorientated it’s important to get help immediately. PANDA is not a crisis service, if you need immediate support call Lifeline 13 11 14 (24/7).