Creating a Mental Health Plan During Pregnancy

Having a baby can bring about a lot of emotions and physical changes.

Creating a mental health action plan now can help you feel better prepared to handle the stress, anxiety, and mood changes that often come with pregnancy and parenthood.

If you felt more anxious or depressed during a previous pregnancy, it can also help prevent those symptoms from coming back and manage them if they do.

Below we've outlined a system you can use to help with anxiety or depression, though we also recommend speaking with your health care provider.

Step 1: Categorize your feelings — and potential feelings — into three zones:

Green light:

• Normal emotions and mood changes for pregnant people and new parents

Yellow light:

• Possible signs of postpartum depression or anxiety that should be addressed

Red light:

• Potentially harmful thoughts or feelings that need immediate medical attention

Step 2: Write down what you'll do if you find yourself in each zone.

In the sections below, you'll find examples to help guide you.

Identifying which zone your thoughts and feelings fall into can help you see where you are in the moment and take action.

1) Green light examples:

• Having trouble managing your emotions
• Feeling overwhelmed but still able to take care of yourself and your baby
• Feeling like you're not yourself

2) Yellow light examples:

• Feeling intense anxiety
• Feeling depressed or down
• Feeling numb, like you're going through the motions
• Having little interest in doing things you used to enjoy
• Having scary or upsetting thoughts that don't go away
• Feeling extremely guilty or like you're failing

3) Red light examples:

• Feeling hopeless or total despair
• Feeling disconnected from reality (hearing or seeing things that aren't there)
• Worrying you may hurt yourself or your baby

Now, write down the steps you'll take if you're in the green light zone. For example:

I will:

• Talk to my medical provider(s).
• Talk to my partner or family member(s).
• Take a walk/listen to music/journal/etc. to distract myself from my emotions or improve my mood.
• Ask someone (partner, family member, babysitter, etc.) to watch my baby so I can rest.

Next, list what you'll do if you find yourself in the yellow light zone. For example:

I will:

• Call Postpartum Support International at 1-800-944-4773.
• Talk to my medical provider(s).
• Reach out to my partner, a friend, or a family member for distraction or support.

Being in the red light zone can potentially be dangerous to you and your baby.

If you have these feelings, plan to call 988 or go to the closest emergency room.