Perinatal Mental Health

Pregnancy and the postpartum period bring big changes—not just physically, but emotionally, mentally, and even in your sense of self. Non-birthing parents also experience major shifts as they adjust to new responsibilities, changing family dynamics, and emotional adjustments.

You might have expected some of the challenges (hello, sleepless nights and bottle duty), but the emotional ups and downs may have taken you by surprise.

If you’ve been feeling overwhelmed, exhausted, anxious, or just not like yourself—you’re not alone. Perinatal mental health challenges are incredibly common, yet they’re not always talked about. Many parents feel pressured to have it all together, but let’s be real—this transition is huge, and it’s okay if it feels messy.
Let’s talk about what’s normal, what to watch for, and how to take care of yourself during this time.

What’s Normal?
Some emotional shifts in pregnancy and postpartum are completely expected:
✔️ Mood swings – Thanks to major hormonal changes, you might feel totally fine one minute and tearful the next.
✔️ Increased anxiety – Worries about birth, baby’s health, and whether you’re “doing it right” are normal.
✔️ Fatigue & overwhelm – Sleep deprivation and the new responsibilities can leave you feeling exhausted.
✔️ Identity shifts – Parenthood can bring up big questions about who you are and how your life is changing.
It’s normal for these feelings to come and go, but when they persist or start feeling unmanageable, it might be time to seek support.

When to Seek Support?
Some emotional ups and downs are expected—but if you’re experiencing any of the following, it’s important to reach out for help:
🔴 Persistent sadness, hopelessness, or feeling numb
🔴 Severe anxiety or panic attacks
🔴 Intrusive, scary thoughts
🔴 Difficulty bonding with your baby
🔴 Feeling like you’re failing or that you’re “not a good parent”
🔴 Intense rage or irritability that feels out of control
If any of this sounds familiar, know that you’re not alone, and you don’t have to go through this on your own.

Perinatal Mental Health for Non-Birthing Parents
Non-birthing parents also experience emotional and mental health struggles. The pressure to hold it together while adjusting to a new reality can be overwhelming.
Some signs that a non-birthing parent may need extra support:
🔴 Increased irritability, anger, or withdrawal – Feeling distant, short-tempered, or emotionally shut down.
🔴 Feeling disconnected from the baby or partner – Struggling to bond or feeling like an outsider.
🔴 Overwhelming pressure to “stay strong” – Feeling like you can’t express stress, exhaustion, or fear.
🔴 Avoidance behaviors – Spending excessive time at work, on screens, or finding distractions instead of being present.
🔴 Increased conflict in the relationship – More arguments, resentment, or emotional distance.
This transition is a lot for everyone and all parents deserve support and care.

Ways to Cope?
If you’re struggling, here are some ways to support your mental health:
🌿 Talk about it – Whether with a friend, partner, or therapist, saying your feelings out loud can reduce shame and isolation.
🌿 Lower expectations – You don’t have to “bounce back” or do everything perfectly. Focus on what truly matters.
🌿 Sleep when you can – Easier said than done, but even small naps can help.
🌿 Accept help – Let others cook, clean, or hold the baby while you take a break. You don’t have to do it all alone.
🌿 Practice small moments of self-care – A deep breath, a 2-minute stretch, a warm shower, or stepping outside for fresh air can help ground your nervous system.
🌿 Seek professional support – Therapy, medication, or support groups can be life-changing. You don’t have to wait until you’re at your breaking point to reach out.

Perinatal Mental Health Counselling
Parenting wasn’t meant to be done in isolation. If you’re feeling overwhelmed, know that help is available, and you don’t have to figure it all out alone.

At Attached Kids, we provide perinatal mental health support for all parents. Whether you need a safe space to talk, strategies for coping, or deeper support, we’re here to help.

Not sure if you’re ready? No problem! Learn more about our therapists who provide perinatal mental health support on our website, or reach out for a free consultation:
📧 Email us at info@attachedkids.ca
📞 Call us at 613-805-5353

Written by: Moneeza Bandaisha, MSW RSW, Child and Family Counsellor