May is Maternal Mental Health Month—a time to talk honestly about the emotional highs and lows that can come with pregnancy, childbirth, and the first year of raising a baby. Becoming a parent can be filled with happy moments, but it’s also a significant life change. It’s normal to face real emotional challenges. Hormone changes, lack of sleep, changes in identity, and the pressure to “do everything right” can leave many parents feeling stressed and overwhelmed. For some, these feelings can grow into something more serious.

In this blog, we’ll explain what maternal mental health really means, the warning signs to watch for, why some parents stay silent about their struggles, and what kinds of support are available.

Maternal mental health refers to the emotional well-being of women during pregnancy, postpartum, and throughout the first year of parenting. It encompasses a wide range of experiences, from the normal emotional ups and downs that can come with parenthood to more serious mental health conditions that may require clinical support.

It’s important to distinguish between mental wellness after childbirth and maternal mental illness. Everyone experiences emotional shifts—especially during pregnancy and after childbirth—but when these feelings begin to interfere with daily life, relationships, or the ability to care for oneself or the baby, they may be signs of a diagnosable condition. Here are some of the most common perinatal mental health disorders:

Perinatal depression

1 in 10 women of reproductive age in the U.S. experienced symptoms of major depression. During pregnancy and after childbirth, the rates are even higher, with about 1 in 8 women who recently gave birth reporting signs of postpartum depression. Perinatal depression can show up during pregnancy or after the baby is born. It goes beyond the occasional “bad day” and can look like ongoing sadness, low energy, irritability, trouble bonding with the baby, or feeling hopeless and overwhelmed.

Postpartum anxiety

Postpartum anxiety is more than just being a little worried—it’s constant, intense, and can feel hard to control. You may notice racing thoughts, restlessness, or difficulty sleeping (even when the baby is asleep), which can make it hard to relax or enjoy everyday moments.

Obsessive-compulsive disorder (OCD)

Postpartum OCD can involve upsetting, unwanted thoughts—often about something terrible happening to the baby—and repetitive behaviors or “rituals” to try to prevent those fears from coming true. It can feel scary and confusing, but you’re not alone, and it’s treatable.

Post-traumatic stress disorder (PTSD)

PTSD after childbirth can happen if the birth or a medical situation is traumatic. It may show up as flashbacks, panic attacks, or feeling constantly on edge. These experiences are very real and deserve attention and support.

Bipolar disorder with perinatal onset

This type of bipolar disorder includes episodes of depression and mania that start during pregnancy or after giving birth. It’s a serious condition and needs quick, professional care, but with the right support, recovery is possible. Understanding these conditions is a powerful first step. If any of these sound familiar, know that support is out there, and getting care can make a huge difference.

Mental health struggles are actually one of the most common complications during pregnancy and after birth. In the U.S., about 1 in 5 women deal with a mental health condition during the perinatal period, which includes pregnancy and the first year postpartum. But even though it’s so common, the majority of those who are struggling never get diagnosed or treated. In fact, around 75% don’t receive the care they need.

That’s a huge problem, because untreated conditions can have serious consequences that can impact family relationships, a child’s development, and a parent’s long-term emotional well-being. On top of that, not everyone has the same access to care. BIPOC mothers are nearly twice as likely to experience mental health issues compared to white mothers. Yet, they’re only half as likely to get treatment. Single parents, moms living in poverty, and those without strong support systems also face more stress and fewer resources.

And then there’s the pressure to do it all and look like you have it together. Society often expects moms to be joyful, patient, productive, and perfectly put-together, which adds to the mental load and can worsen things. Underneath that pressure, many parents are quietly struggling. Knowing what to look for can make all the difference, because the earlier you recognize the signs, the sooner you can get the support you need.

New parent mental health conditions can look different from person to person, but several common signs may indicate someone is struggling. Recognizing these symptoms early is key to getting support. Some red flags to be aware of include:

• Persistent sadness or hopelessness that doesn’t seem to lift over time
• Irritability, anger, or mood swings that feel difficult to control
• Trouble bonding with the baby or feeling emotionally detached.
• Sleep disturbances that go beyond typical newborn care, such as insomnia or sleeping excessively
• Intrusive thoughts or fears—often repetitive and distressing—that may include imagining harm coming to the baby
• Avoidance of loved ones, social situations, or responsibilities once found manageable

These symptoms can appear during pregnancy or at any point in the first year after giving birth. They might build slowly over time or hit all at once. Either way, struggling emotionally doesn’t mean you’re failing as a parent. Even when someone recognizes these symptoms in themselves, asking for assistance isn’t always easy. Stigma, fear of judgment, and cultural expectations can make it incredibly difficult for parents to speak up or reach out. 

Despite growing awareness, stigma remains one of the biggest barriers to mental wellness before and after childbirth. Many new moms hesitate to speak up about their emotional struggles out of fear—fear of being judged, being labeled a bad parent, or even having their children taken away. Concerns about Child Protective Services (CPS) involvement can be extreme, especially among communities that have historically faced systemic bias and over-surveillance.

Cultural and generational beliefs also play a powerful role. In some families or communities, mental health isn’t openly discussed, or emotional distress may be dismissed as a sign of weakness. Older generations who “pushed through” without support might unintentionally reinforce the idea that asking for help is unnecessary or shameful.

Also, new mothers are often told they should feel instant joy, natural connection, and unwavering confidence—but real life is rarely that simple. When reality doesn’t match these expectations, parents may question themselves or feel isolated in their experience.

Social media can further amplify these feelings. Perfectly curated images of glowing mothers, spotless homes, and happy babies create unrealistic standards, leaving little room for the messy, emotional side of parenting. Stigma thrives in silence. Breaking it starts with honest conversations and the reminder that struggling does not make someone unfit—it makes them human.

Perinatal mental health isn’t just a personal issue—it affects the entire family system. That’s why support from partners, family members, and friends is so important. The early days of parenting can be emotionally and physically draining, and no one should be expected to navigate them alone.

One of the most meaningful things loved ones can do is check in regularly. A simple “How are you really doing?” followed by active, nonjudgmental listening can offer comfort and open the door for honest conversations. Instead of offering vague support, try being specific with something like, “Would it help if I took the baby for a bit while you rest?” Practical assistance is just as valuable as emotional support. Offering to bring a meal, do a load of laundry, or run errands can make a world of difference to a tired parent.

It’s also important to know the signs that someone might be struggling. Watch for persistent sadness, irritability, isolation, trouble bonding with the baby, or sleep issues that seem beyond the usual challenges of new parenthood. If these signs appear, gently encourage the person to speak with a healthcare provider. Supporting new parent mental health isn’t about fixing everything—it’s about showing up, offering compassion, and reminding new parents that they are not alone.

Healing after trauma—especially when self-esteem has taken a hit—can feel like climbing a mountain. It’s natural to wonder, “How do you develop self-esteem again after something so painful?” The truth is, rebuilding your sense of self is entirely possible. It takes time, patience, and the right support, but healing is within reach. Here are some powerful ways survivors can begin to strengthen their self-esteem and reconnect with their worth.

Support systems and community

You don’t have to go through this alone. In fact, safe relationships and supportive communities are some of the most healing tools out there. Whether it’s a close friend, a trusted therapist, or a peer support group, having people who believe you, see you, and stand by you makes a huge difference.

Survivors often carry feelings of isolation or fear of judgment. That’s why belonging and validation are so important. It sends a powerful message when someone says, “I believe you,” or just sits beside you without trying to fix anything.

When trauma intersects with identity

Everyone’s healing journey is different, and for many, trauma doesn’t exist in a vacuum. It intersects with other aspects of identity like race, gender, disability, sexual orientation, or class. These layers can complicate how trauma is experienced, processed, and supported.

For example, survivors from marginalized communities may face additional fears, like not being believed by law enforcement, being rejected or misunderstood by their own community, or struggling to find culturally competent therapists. These systemic issues can intensify the experience of feeling unseen or invalidated.

That’s why trauma-informed care must be inclusive and culturally aware. Real healing requires space where your full identity is acknowledged and affirmed. You are more than your trauma, and your story deserves to be heard in a way that honors all of who you are.

Self-compassion and mindfulness practices

Self-esteem doesn’t grow from harsh self-criticism—it grows from self-compassion. That means replacing self-blame with kindness and learning to talk to yourself as you would to a friend who is hurting. Practicing mindfulness can help you stay grounded and calm in the moment, especially when tough feelings arise.

Try incorporating things like journaling (to process thoughts), positive affirmations (to challenge negative self-talk), or meditation (to build awareness and calm). These practices may feel awkward initially, but over time, they help shift how you relate to yourself, and that’s a game changer.

Reclaiming power and autonomy

After experiencing something where your control was taken away, one of the most powerful things you can do is start to take it back—bit by bit. That might mean setting boundaries in relationships, speaking up for your needs, or even saying “no” when you mean it.

You can also explore a creative or empowering self-esteem activity like art, writing, dance, or advocacy. These aren’t just hobbies—they’re ways to express yourself, process your feelings, and reconnect with your voice and power.

Getting treatment for emotional struggles during or after pregnancy is one of the best steps a parent can take—not just for themselves, but for their baby and family, too. Therapy can be a powerful way to recover and grow, and there is no shame in asking for support. Whether you’re having a hard time before giving birth or months after your baby is born, your feelings are real, and you don’t have to deal with them alone.

Two of the most common types of therapy for postpartum depression, anxiety, and trauma are Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR). These therapies don’t work exactly the same for everyone, but many parents have used them to manage their symptoms and feel more like themselves again. Here’s a closer look at how these treatments work and how they can support you on your path to feeling better.

Cognitive behavioral therapy (CBT)

CBT is one of the most well-researched and effective treatments for conditions like postpartum depression and anxiety. It focuses on identifying negative thought patterns and learning strategies to shift them into healthier, more balanced perspectives. CBT also offers practical coping tools to manage stress, self-doubt, and overwhelming emotions.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is especially useful for parents who have experienced trauma, whether related to childbirth, past experiences, or medical complications. This therapy helps the brain process and heal from traumatic memories in a way that reduces their emotional charge. EMDR can be life-changing for those experiencing flashbacks, panic attacks, or unresolved trauma.

How do these therapies support new parents?

Both CBT and EMDR offer more than symptom relief—they allow individuals to regain a sense of control, confidence, and hope. Therapy provides a safe space to be honest without judgment, explore complicated feelings, and develop sustainable tools for emotional well-being. Many therapists also incorporate mindfulness, self-compassion, and body-based techniques to support full-person healing.

Holistic approaches to mental health care

While therapy is a cornerstone of recovery, holistic self-care plays a crucial role as well. Prioritizing rest, nutrition, hydration, and sleep hygiene supports both physical and mental health. Setting clear boundaries, accepting help, and carving out moments of calm can also make a meaningful difference. Healing isn’t just about one big solution—it’s about layering small, supportive practices that nurture the whole person.

Getting better after dealing with emotional struggles during or after pregnancy usually isn’t a straight path—and that’s okay. Some days might feel easier and more hopeful, while others are harder and bring unexpected challenges. Recovery takes time, and you might not always see the progress right away. What matters most is continuing to move forward, even if the steps feel small.

It’s also important to let go of the idea that you need to “bounce back” or be exactly the same as you were before. Instead, think about what it means to thrive in this new part of your life. Thriving could mean feeling more steady, finding happiness in little moments, or being able to ask for support without feeling bad about it. Your version of feeling better is real and important—even if it doesn’t look the same as someone else’s.

Practicing self-compassion is key. Celebrate the small wins: getting out of bed, taking a walk, reaching out to a friend. These moments matter. Journaling can be a powerful way to process emotions, track progress, and reflect on your experiences. So can connecting with others who understand what you’re going through, whether through a support group or trusted community.

Healing isn’t about perfection but showing up for yourself with patience and care. You’re doing better than you think.

Perinatal and postpartum mental health issues are real, valid, and treatable—but too often, they’re pushed aside or minimized. If you’re struggling, it’s not something to ignore or “wait out.” Getting mental health care isn’t a sign of weakness—it’s an act of strength. Your well-being matters, not just for your child, but for you.

Early support can make a profound difference. Whether you’re dealing with persistent sadness, overwhelming anxiety, or just feeling like something isn’t right, there are tools, mental health resources, and people who can walk beside you through this season. You don’t have to carry it all alone.

At Pacific Health Group, we understand the unique challenges of perinatal mental health. We offer a diverse selection of mental health and behavioral health services, and our compassionate therapists offer individualized support, both in-person and through our Telehealth platform, to help you feel seen, heard, and empowered on your wellness journey. 

If you or someone you love is showing signs of mental health distress, don’t wait. Reach out today. Call us at 1-877-811-1217 or visit  www.mypacifichealth.com.