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Women's Mental Health

5 Essential Tips for Protecting Your Mental Health During the Perinatal Period

October 07, 2026 3 mins read

Nicole Palaio, MS, LPC avatar

Nicole Palaio, MS, LPC

Licensed Professional Counselor
Rittenhouse Psychiatric Associates

Table of contents

When we talk about maternal mental health, we are looking at your emotional well-being across the entire continuum from the months of pregnancy up to and including the first full year after your baby is born, commonly referred to as the ‘perinatal’ period. Your brain and body are undergoing massive transitions throughout the perinatal period, which makes this whole window a vital time to protect your mental wellness.
Perinatal mood and anxiety disorders affect roughly 1 in 5 pregnant and postpartum individuals, making mental health care a vital part of your prenatal routine.
Here are five practical, compassionate ways to support your mental health during pregnancy.

1. Your Support System Matters-Identify Them Early

Isolation is one of the biggest risk factors for perinatal anxiety and depression. It’s important to have different types of support. Identify people in each of these categories early on.
  • Emotional support: Who are the friends or family members who will listen without judgment?
  • Practical help: Who are the people who can help with meals, chores, or running errands?
  • Professional care: Create a list of the contact info of your OB/GYN, midwife, therapist or psychiatrist and keep it handy. If you notice concerning changes at any point, reach out to one of these contacts.

 

2. Knowledge Matters- Know the Difference Between “Normal Worry” and Perinatal Anxiety

There are a lot of big changes happening throughout the perinatal period. It is completely normal to feel a mix of emotions about pregnancy, birth, and parenthood- and there is no “right” way to feel about any of those changes. However, when worries become constant, overwhelming, or distressing to the point that they interfere with your daily life, it may be a sign of perinatal anxiety or depression.
Watch for important warning signs like persistent feelings of dread, changes in appetite or sleep (unrelated to pregnancy discomfort), racing thoughts, or feeling disconnected from your pregnancy. Recognizing these signs early allows you to get the support you deserve right away.

3. Expectations Matter- Let Go of Perfectionism

Social media, parenting books, and well-meaning relatives can lead to pressure to curate a picture-perfect pregnancy or nursery creates unnecessary stress.
Practice letting go of rigid standards. Focus instead on balanced parenting and self-care. Your baby does not need a perfect nursery or a stress-free environment; they need a healthy, supported parent.

4. Sleep Matters-Prioritize Rest

Throughout your pregnancy, you will experience changes that will negatively impact your sleep. After birth, you will be navigating your baby’s sleep and feeding cycle in addition to your own postpartum recovery that will make sleep hard to prioritize.  However, developing a plan that maximizes your rest is crucial, because poor sleep is directly linked to increased risks of perinatal mood shifts.
While pregnant, prioritize a restful environment by using supportive pregnancy pillows, keeping your room cool, and turning off screens an hour before bed. If insomnia or racing thoughts keep you awake consistently, mention it to your healthcare provider, as they can offer safe, pregnancy-specific solutions. While postpartum, have regular conversations with your partner or support circle to develop a plan for you to get more rest. Remember, needing more rest is not a sign of weakness- your body and mental health need it to recover.

5. Your “Mental Health Baseline” Matters

Your mental health should be a topic of discussion during your prenatal visits, as well as check up appointments after your child is born. If you have a personal or family history of depression, anxiety, or OCD,  or are concerned that you could be at risk for a perinatal mood disorder, get established with a therapist early to create a proactive mental health plan before you reach your third trimester.
Answer honestly during any prenatal or postpartum depression screenings like the Edinburgh Postnatal Depression Scale (EPDS).

You Are Not Alone

Mental health struggles during pregnancy are incredibly common, highly treatable, and absolutely not a sign of weakness or a reflection of your ability to be a wonderful parent. If you are struggling, reach out to your provider or contact Postpartum Support International (PSI) at 1-800-944-4773 for free, confidential support.
About the Author
Nicole Palaio, MS, LPC avatar

Nicole Palaio, MS, LPC

Licensed Professional Counselor
Rittenhouse Psychiatric Associates

Nicole Palaio, MS, LPC is a Licensed Professional Counselor with areas of focus including postpartum depression and women’s mental health, Trauma Counseling & Eye Movement Desensitization and Reprocessing (EMDR). She is licensed to provide services to patients living in Pennsylvania.

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