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Postnatal depression and perinatal mental health

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I look after myself? 

Becoming a new parent can be a very stressful experience. Finding ways to look after yourself that fit in with your responsibilities and needs can make a big difference to your mental health. Here are some ideas: 

Build your support network 

Talking to other new parents, and finding that they share the anxieties and frustrations you are experiencing, can be very reassuring. 

It can also give you a chance to share skills and experiences, realise that you are not alone and get some emotional and practical support. It can help you feel more confident as a new parent. 

These are some ideas you could try: 

Go to local parent-and-baby groups 

If you’re feeling nervous about being around new people, try doing something based around an activity. This might make it easier to start talking to other parents. For example, you could try doing music or yoga. 

There are also antenatal groups for parents who are expecting babies. You can ask your midwife or doctor for more information about these. 

Access online support 

There are lots of online communities where you can share your experiences of being a parent and living with a mental health problem. 

Websites like netmums have forums where you can talk to other parents. 

Try peer support 

Peer support brings together people with similar experiences, so they can share those experiences and tips to help each other cope. 

“I finally found the strength to open up and share my experience with others. I was so surprised to find I was not unique, and found comfort knowing others had been through the same. We found ways to help each other and overcome difficult times.” 

Manage daily tasks 

Coping with household tasks while pregnant or while looking after a new baby can be a challenge for anyone. 

Finding ways to manage day-to-day tasks can help take the pressure off. It can also make you feel more able to cope with the symptoms of your mental health problem. 

These are some ideas which may help: 

Accept help 

If you have people close to you who want to do something practical to help, there is nothing wrong with accepting their support. For example, they might help you with shopping, cooking meals or cleaning. 

Cook meals in advance 

You can make planning food easier by batch-cooking meals in advance and freezing them. Take advantage of times when you have more energy to cook, so you’ve got access to fast and healthy meals when you’re feeling unwell. 

Take it slowly 

It’s easy to feel overwhelmed while you’re pregnant or when you’re looking after a new baby. 

Try setting yourself 20 minutes to do as much of a task as you can. For example, throwing things in the washing machine or sorting through paperwork. 

Taking things 20 minutes at a time can make tasks feel more manageable. It can help you take advantage of getting a little bit done whenever you feel able. 

Don’t pressure yourself 

You might want to keep up with all the things you used to do around the house. But if you’re also looking after a new baby, this takes up a lot of time and affects how much sleep you get. 

Try not to set unrealistic standards for yourself or get too frustrated if you don’t do the things you planned to. 

Look after yourself 

Finding time to think about yourself while pregnant or looking after your baby may feel like a challenge. Making small changes can help you look after your mental health. 

These are some ideas to help take care of yourself: 

Keep active 

This could be going for a walk with the pram, dancing to music at home or doing gentle yoga. Physical activity can boost your mood, and help you feel like you’re getting to do some things for yourself. 

See our pages on physical activity and your mental health for more information. 

Try to get some sleep 

Getting good sleep with a new baby might sound impossible. But finding time to rest whenever you have the chance can make a big difference to your mental health. 

Try sleeping when your baby sleeps or, if you can, ask your partner to help with feeding your baby during the night. 

See our pages on coping with sleep problems to find some tips which may help. 

Take time to relax 

You might feel like you have no time for yourself, or that all you do is sit around at home. 

Try to make a bit of time to do something that makes you feel good, even if it is only for a few minutes. And think about what really helps you unwind, whether it’s reading a book, watching TV or doing crafts. 

See our pages on relaxation for more ideas.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I look after myself?

How can I look after myself? 

Becoming a new parent can be a very stressful experience. Finding ways to look after yourself that fit in with your responsibilities and needs can make a big difference to your mental health. Here are some ideas: 

Build your support network 

Talking to other new parents, and finding that they share the anxieties and frustrations you are experiencing, can be very reassuring. 

It can also give you a chance to share skills and experiences, realise that you are not alone and get some emotional and practical support. It can help you feel more confident as a new parent. 

These are some ideas you could try: 

Go to local parent-and-baby groups 

If you're feeling nervous about being around new people, try doing something based around an activity. This might make it easier to start talking to other parents. For example, you could try doing music or yoga. 

There are also antenatal groups for parents who are expecting babies. You can ask your midwife or doctor for more information about these. 

Access online support 

There are lots of online communities where you can share your experiences of being a parent and living with a mental health problem. 

Websites like netmums have forums where you can talk to other parents. 

Try peer support 

Peer support brings together people with similar experiences, so they can share those experiences and tips to help each other cope. 

"I finally found the strength to open up and share my experience with others. I was so surprised to find I was not unique, and found comfort knowing others had been through the same. We found ways to help each other and overcome difficult times." 

Manage daily tasks 

Coping with household tasks while pregnant or while looking after a new baby can be a challenge for anyone. 

Finding ways to manage day-to-day tasks can help take the pressure off. It can also make you feel more able to cope with the symptoms of your mental health problem. 

These are some ideas which may help: 

Accept help 

If you have people close to you who want to do something practical to help, there is nothing wrong with accepting their support. For example, they might help you with shopping, cooking meals or cleaning. 

Cook meals in advance 

You can make planning food easier by batch-cooking meals in advance and freezing them. Take advantage of times when you have more energy to cook, so you've got access to fast and healthy meals when you're feeling unwell. 

Take it slowly 

It's easy to feel overwhelmed while you're pregnant or when you're looking after a new baby. 

Try setting yourself 20 minutes to do as much of a task as you can. For example, throwing things in the washing machine or sorting through paperwork. 

Taking things 20 minutes at a time can make tasks feel more manageable. It can help you take advantage of getting a little bit done whenever you feel able. 

Don't pressure yourself 

You might want to keep up with all the things you used to do around the house. But if you're also looking after a new baby, this takes up a lot of time and affects how much sleep you get. 

Try not to set unrealistic standards for yourself or get too frustrated if you don't do the things you planned to. 

Look after yourself 

Finding time to think about yourself while pregnant or looking after your baby may feel like a challenge. Making small changes can help you look after your mental health. 

These are some ideas to help take care of yourself: 

Keep active 

This could be going for a walk with the pram, dancing to music at home or doing gentle yoga. Physical activity can boost your mood, and help you feel like you're getting to do some things for yourself. 

See our pages on physical activity and your mental health for more information. 

Try to get some sleep 

Getting good sleep with a new baby might sound impossible. But finding time to rest whenever you have the chance can make a big difference to your mental health. 

Try sleeping when your baby sleeps or, if you can, ask your partner to help with feeding your baby during the night. 

See our pages on coping with sleep problems to find some tips which may help. 

Take time to relax 

You might feel like you have no time for yourself, or that all you do is sit around at home. 

Try to make a bit of time to do something that makes you feel good, even if it is only for a few minutes. And think about what really helps you unwind, whether it's reading a book, watching TV or doing crafts. 

See our pages on relaxation for more ideas.