Planning for Postpartum: Evidence-Based Components of Health and Wellness
Planning for postpartum can be overwhelming. There is so much information out there that it can be challenging to know where to go and who to listen to for the best tips and information.
To make preparation easier for expectant parents, we created this comprehensive resource grounded in the latest research to help expectant parents (or healthcare providers who serve parents) know what they need to do to plan for a positive postpartum experience.
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Planning for Postpartum: Evidence-Based Components of Health and Wellness
Key Facts: Maternal Mental Health (MMH)
You are not alone.
1 in 5 Mothers are Impacted by Mental Health Conditions
Maternal mental health (MMH) conditions are the MOST COMMON complication of pregnancy and birth, affecting 800,000 families each year in the U.S. [1, 2]
Your mental health must be taken seriously.
Mental Health Conditions are a Leading Cause of Maternal Deaths
Mental health conditions are a LEADING CAUSE of maternal mortality, accounting for 22% of pregnancy-related deaths. [3]
You deserve to be well.
Most Women are Untreated, Increasing Risk of Negative Impacts
75% of women impacted by maternal mental health conditions REMAIN UNTREATED, increasing the risk of long-term negative impacts on mothers, babies, and families. [4]
It’s not just postpartum and depression.
There are a Range of Maternal Mental Health Conditions
MMH conditions can occur during pregnancy and up to one year following pregnancy. They include depression, anxiety disorders, obsessive-compulsive disorder, post-traumatic stress disorder, bipolar illness, psychosis, and substance use disorders. [5]
Knowing if you are high-risk can help you seek the right support.
Specific Communities are at Increased Risk for Maternal Mental Health Conditions
High-Risk Communities by Race and Ethnicity
Specific communities have a higher risk of MMH conditions due to structural racism and discrimination, exclusion from research, barriers to accessing support, lack of culturally appropriate care, among other issues. Those impacted include but are not limited to:
American Indian and Alaska Native people [6]
Asian American and Pacific Islander people [7]
Black and African American people [8]
Hispanic and Latino/a/x people [9]
South Asian people [10]
Additional Risk Factors
The following experiences or events can also increase a woman’s risk for experiencing MMH conditions:
Adverse Childhood Experiences (ACEs) [11]
Current or previous military service as an active duty service member or spouse [12]
Birth trauma [13]
Disabilities [14]
Poverty [15]
Infant in the NICU [16]
Personal or family history of mental health disorders [17]
Intimate partner violence during pregnancy [18]
Factors that Can Impact Your Health and Wellness
MMH Conditions are Temporary and Treatable
Most maternal mental health conditions are temporary and treatable. Almost all women who experience maternal mental health conditions can recover with a combination of some or all of the resources, strategies, and supports that are outlined in this Fact Sheet.
Postpartum can be Challenging; Preparation is Key
The perinatal period (pregnancy and the first year following pregnancy) can be extremely challenging for both the brain and body. It changes your life both internally and externally, which is why it is important to prepare for this time to protect your health and well-being.
Resources and Safe Environments are not Available to Everyone; Do Your Best to Build Your Support System
Not having access to critical resources and safe environments can make it challenging to have a healthy and positive pregnancy and postpartum experience. We share this not to discourage you, but to encourage you to use as many supports and interventions as possible and to assure you that it is not your fault if you are struggling during or following pregnancy.
Social Supports in the U.S. are Limited; If Parenting is Hard, Know It’s Not Your Fault
Although many other countries prioritize the immediate postpartum period to help new parents transition and recover, the United States does not currently have a national culture or policies that support new parents. While the components provided in this fact sheet can be supportive of your health and wellness, there are also societal, political, and structural factors in the United States — many of which are beyond our personal control — that can negatively impact your overall health and wellness. Some of these factors include a lack of paid family and medical leave, affordable childcare, accessible and culturally competent health care, stable housing, healthy food and water, and safety.
As a policy advocacy organization, it is a core part of our mission to advocate for policies and programs that can help make pregnancy and postpartum experiences safer, healthier, and more positive for all.
Learn more about our work: mmhla.org/what-we-do
Components of Postpartum Health and Wellness
A combination of some or all of these components can help support your health and well-being.
Time Off From Work
Being a new parent is a demanding job. It requires being on duty 24 hours a day, 7 days a week. All new parents should have time off from work to recover and recharge, especially if feeling overwhelmed. The American Psychiatric Association highlighted research proving that parental leave protects against poor mental health in the postpartum period. [19]
In the United States, you and/or a family member may be eligible for job-protected and/or paid time off from work depending on employer policies, The Family and Medical Leave Act (FMLA), and state paid family and medical leave laws. Learn more about legal rights to have time off:
Self-Care
New parents often need extra care during the emotional and physical recovery from pregnancy and childbirth. Being a new parent, caring for a newborn, and maintaining a home and family are challenging, especially if the new parent(s) feels anxious, depressed, or overwhelmed.
Relaxation and Mindfulness Techniques
Research shows that relaxation and mindfulness can support mental well-being. [20] Find relaxation and mindfulness resources here.
Social Support
New parents can feel isolated and alone as they manage the never-ending routine of caring for a newborn who needs all-day, hands-on care. Families, friends, neighbors, and faith-based communities can provide social support including non-judgmental listening, guidance and suggestions, and practical support such as preparing meals, providing childcare, and running errands.
Professional Support
Doulas, lactation consultants, certified peer support specialists, home visiting programs, behavioral health coaching, and counseling/therapy, can provide support and fulfill a variety of responsibilities for the parents and their family. Some of these services can even be covered by Medicaid and other health insurance plans.
Medication
Medication is sometimes needed to treat maternal mental health conditions. There are safe and effective medications to take during pregnancy or while breastfeeding. Consult with your obstetric and psychiatric providers to learn what medication options are suitable for you. See the last page for a list of medication resources.
Postpartum Support International has many free resources for parents:
The Different Types of Self-Care You Need
Taking care of a new baby is time- and energy-consuming work. It is important for new parents to care for themselves so they can maintain their health and well-being and care for others. Here are some ways to practice REAL self-care.
Sleep
Getting 4-5 hours of uninterrupted sleep is one of the most effective things a new parent can do to maintain their health and well-being. Brainstorm with your partner, friends, and family about how to maximize sleep. Try sleeping in a different room than your baby and splitting the night shift with another adult (partner, grandparent, friend) who can care for the baby for a few hours so that you can get uninterrupted sleep. [21]
Physical Activity
Physical activity has been shown to significantly reduce the risk of postpartum depression. While experts recommend working toward 90 minutes a week, even small amounts of light physical activity, such as 15 minutes of yoga or a 20-minute walk each day, can be helpful. Try heading outside! A change of scenery, fresh air, Vitamin D from the sun, and endorphins released in the body can all have a positive impact on your mood. [22]
Nutrition and Hydration
As a general rule, parents who are breastfeeding should eat and drink water every time baby eats. It is recommended to eat a healthy and wide-ranging diet that includes fruits, vegetables, whole grains, protein, low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions), and a variety of proteins such as seafood, lean meats, poultry, beans, peas, lentils, nuts, and eggs. It is also advised to limit foods and beverages high in added sugars, saturated fat, and sodium. Try setting up a special feeding station for yourself. Fill a cooler with healthy snacks and water for easy access. [23, 24]
Regular Breaks from Parenting
It is important as a parent to take breaks from parenting. Even 15 minutes a day doing something that YOU enjoy — such as taking a warm shower, reading a book, watching a TV show, talking with a friend, or enjoying your favorite beverage — can be restorative. Doing activities that restore you, or “fill your cup,” help to protect your mental and physical health and give you the energy needed to meet the responsibilities of parenting. [25]
TIP: At the end of each day, take stock of what has been accomplished — such as the number of feedings and diaper changes, plus holding, loving, and nurturing the baby — rather than focusing on all the things that did not get done.
Social and Professional Support
No one is meant to raise a child on their own. Building a support system around you is essential for a positive pregnancy and postpartum experience. A combination of social and professional support is often most helpful.
Social Support
Emotional Support
Empathy
Non-judgmental listening
Encouragement
Community / a sense of belonging
Educational Support
Guidance and suggestions
Information and resources
Sharing experiences
Practical Support
Preparing meals
Providing childcare
Running errands
Doing laundry
Tidying the house
Professional Support
Doulas: Doulas are non-medical, pregnancy and postpartum support professionals who provide education, and practical and emotional support for the mother and family. Learn More
Lactation Consultants: Lactation consultants are healthcare professionals who specializes in breastfeeding. They help with various breastfeeding issues, such as latching, milk supply, and positioning. Learn More
Certified Peer Support Specialists: Certified peer support specialists are non-clinical behavioral health providers who have lived experience with mental illness and/or substance abuse in addition to formal training and state certification to support others in their recovery journey. Learn More
Home Visiting Programs: Home visiting programs are designed to improve the overall health of mothers and children. They help get children ready to succeed in school; improve families’ economic well-being; and connect families to other resources in their community. Learn More
Behavioral Health Coaching: Behavioral health coaching can help parents manage current challenges and work towards future goals. This model of care uses practical strategies to provide immediate relief and support. Coaches also offer education, help parents create support plans, and provide validation and empathy often through shared experiences. Learn More
Counseling/Therapy: Several types of therapy, including cognitive behavioral therapy and interpersonal therapy, have been proven to help alleviate MMH conditions. Therapy during the pregnancy and postpartum period is often short-term, practical, and focused on symptom relief. Postpartum Support International (PSI) is the leading resource to find therapists and/or psychiatric providers who specialize in MMH. PSI also offers free online and in-person support groups. Learn More
Digital Programs and Telehealth Services: Online platforms, digital therapeutics, and telehealth services are fairly new and evolving resources to support positive maternal health and mental health outcomes. Below are a few platforms and services that we recommend:
Babyscripts provides risk recognition and response.
Lunajoy and Mavida Health offer therapy and medication management.
MammaLift Plus is the first FDA-approved prescription app to treat MMH symptoms.
Pregnancy+ is the #1 pregnancy app in the world.
Seven Starling provides peer support, therapy, and medication management.
Soulside offers group support and 24/7 text chat.
Help is available any time of the day or night.
National Maternal Mental Health Hotline
1-833-TLC-MAMA (1-833-852-6262)
24/7 | Voice and Text | English and Spanish | Translation in 60 languages | Learn More
For more resources go to mmhla.org/resource-hub.
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Citations
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Gavin, N. I., Gaynes, B. N., Lohr, K. N., Meltzer-Brody, S., Gartlehner, G., & Swinson, T. (2005). Perinatal Depression: A Systematic Review of Prevalence and Incidence. Obstetrics and Gynecology, 106(5 Part 1), 1071–1083. https://doi.org/10.1097/01.AOG.0000183597.31630.db
Trost SL, Busacker A, Leonard M, et al. (2024). Pregnancy-Related Deaths: Data From Maternal Mortality Review Committees in 36 U.S. States, 2017–2019. U.S. Centers for Disease Control and Prevention. https://www.cdc.gov/maternal-mortality/php/data-research/mmrc-2017-2019.html
Byatt, N., Levin, L. L., Ziedonis, D., Moore Simas, T. A., & Allison, J. (2015). Enhancing Participation in Depression Care in Outpatient Perinatal Care Settings: A Systematic Review. Obstetrics and Gynecology, 126(5), 1048–1058. https://doi.org/10.1097/AOG.0000000000001067
Postpartum Support International. (2023). https://www.postpartum.net/learn-more
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Du, J., & Steinberg, J. R. (2023). Stressful experiences and postpartum depressive symptoms among Asian and Pacific Islander women in the U.S.: The significance of racial discrimination. Stigma and Health, 8(1), 102–114. https://doi.org/10.1037/sah0000371
Black Women, Birthing People, and Maternal Mental Health Fact Sheet. (2023). Maternal Mental Health Leadership Alliance. https://bit.ly/blackwomen-fs
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