What do we mean when we refer to perinatal mental health?
Perinatal mental health refers to a person’s emotional and psychological well-being during the perinatal period, which covers both pregnancy and the postnatal period (usually the first year after giving birth). It focuses on the mental health challenges that can arise during this time, acknowledging the unique stresses, hormonal changes, and life adjustments involved in becoming a parent.
Common perinatal mental health conditions
- Perinatal depression: Includes depression during pregnancy (antenatal depression) and after childbirth (postnatal depression). Symptoms may include persistent sadness, fatigue, difficulty bonding with the baby, and feelings of inadequacy or guilt.
- Perinatal anxiety: Covers general anxiety, panic attacks, and fears related to pregnancy, childbirth, or parenting. Symptoms can include excessive worry, physical symptoms of anxiety (e.g., a racing heart), and intrusive thoughts.
- Postnatal psychosis: A rare but serious condition that typically occurs in the days or weeks following childbirth. Symptoms may include hallucinations, delusions, extreme mood swings, and confusion. It is considered a medical emergency and requires immediate treatment.
- Obsessive-compulsive disorder (OCD): Some individuals experience intrusive thoughts and compulsions related to the safety or care of their baby.
- Post-traumatic stress disorder (PTSD): Often associated with a traumatic birth experience, miscarriage, stillbirth, or other perinatal complications.
Untreated perinatal mental health issues can have an impact on both the parent and the child. For example, parents may struggle with bonding, caregiving, or maintaining relationships and children may experience developmental or emotional difficulties due to the lack of a secure attachment or the parent’s struggles with caregiving.
What are the common causes and risk factors?
There are many reasons that a person’s mental health may suffer after a pregnancy or postnatal period. These might include:
- Hormonal changes during and after pregnancy.
- Sleep deprivation.
- A history of mental health problems.
- Lack of support from family, friends, or healthcare providers.
- Stressful life events or complications during pregnancy or childbirth.
How can ACT support people with perinatal mental health issues?
The perinatal period can be a time of intense joy, but it often comes with unexpected challenges and emotional struggles. ACT, combined with a focus on self-compassion, provides a flexible and compassionate framework for navigating this time with greater ease and purpose. Below are some ways this approach can support individuals during the perinatal period:
- Embracing emotional experiences with compassion: The perinatal period often brings a mix of emotions, including joy, anxiety, sadness, or guilt. Rather than seeing these emotions as a problem to fix, ACT encourages individuals to turn toward these feelings with curiosity and compassion. Recognising that these emotions are a natural part of the human experience helps to reduce self-judgment and creates space for emotional flexibility.
- Creating space for difficult thoughts: Intrusive thoughts, such as “I’m failing as a parent” or “I’ll never manage this,” are common during periods of stress and adjustment. ACT helps individuals take a step back from these thoughts, learning to see them as passing mental events rather than facts. By loosening the grip of these thoughts, individuals can respond with greater clarity and kindness toward themselves.
- Staying present amidst the chaos: The demands of caring for an infant, coupled with sleep deprivation and other pressures, can leave individuals feeling overwhelmed. A focus on mindfulness—being present in the moment without judgment—helps individuals ground themselves, even during challenging moments like soothing a crying baby or managing daily stresses. This practice supports emotional balance and a sense of calm amidst the unpredictability.
- Reconnecting with what truly matters: The perinatal period can sometimes blur one’s sense of identity, leaving individuals questioning what is most important to them. ACT supports individuals in exploring their core values—what they truly care about, such as being a nurturing parent, fostering meaningful relationships, or prioritising self-care. By reconnecting with these values, individuals can make choices that align with what matters most to them, even during moments of difficulty.
- Taking meaningful steps forward: ACT encourages individuals to take small, value-driven actions, even when faced with challenging emotions. For example, reaching out to a friend for support, spending intentional time bonding with their baby, or seeking professional help, even when it feels hard to do so. These steps help build a sense of purpose and progress, no matter how small they may seem.
- Compassionate engagement with life’s challenges: Struggles during the perinatal period can lead to avoidance behaviours, such as withdrawing from social connection, avoiding asking for help, or suppressing feelings of inadequacy. ACT gently supports individuals in approaching these challenges with courage and compassion, fostering a greater willingness to engage with life as it comes.
- Cultivating self-kindness: The perinatal period can amplify feelings of guilt, shame, or self-criticism. ACT integrates self-compassion as a vital element, encouraging individuals to treat themselves with the same kindness they would offer to a friend. Recognising that struggles are a shared part of the human journey helps individuals soften harsh self-judgments and fosters a more supportive inner dialogue.
By blending emotional acceptance, mindfulness, values clarification, and self-compassion, ACT offers a dynamic and compassionate approach to navigating the complexities of the perinatal period. It provides a pathway for individuals to engage with their experiences fully and live in alignment with what truly matters to them.
For individuals:
If you need helpto manage a perinatal mental health condition and would like to speak to an ACT trained therapist, please visit our therapy page for further information.
For professionals:
If you would like to learn more about how ACT can support people with perinatal mental health conditions take a look at our upcoming training sessions. Our blog and resources are also a great place for additional reading and insight.
