Parent Mental Health

After having a baby, your body continues to go through many changes, you likely aren’t getting enough sleep and for many moms, this can lead to feeling moody or overwhelmed and it is normal to feel this way. Four out of five mothers report symptoms of baby blues including tearful periods and mood swings. They can start after birth, and usually go away on their own within 2 weeks. During this period, it’s important to sleep as much as you can, rest when baby is resting, eat healthy, exercise and accept help when it’s offered. If after 2 weeks these symptoms don’t go away, or become worse instead of better, and you feel some of the symptoms of PMD, talk to your health care provider.

As many as 1 in 5 new mothers will develop a mood disorder in the first year after their baby is born. Often, family members may be the first to notice symptoms. Symptoms differ for everyone, and might include:

• Crying and sadness
• Lack of interest in things you normally enjoy
• Feelings of guilt, shame, or hopelessness
• Feelings of anger or irritability
• Constant worry, racing thoughts
• Changes to sleep and appetite
• Physical symptoms like dizziness, hot flashes, and nausea

If you are having thoughts of hurting yourself or your baby, call 9-1-1 or go to the hospital right away.

Are you experiencing depression or anxiety during your pregnancy or in the postpartum period?

One in five women experience depression or anxiety during pregnancy or after giving birth. The Edinburgh Postnatal Depression Scale (EPDS) is a set of 10 questions that can help you and your health care provider get a better sense of how you’re feeling. The EPDS can indicate if you are experiencing symptoms that are common in women with depression and anxiety during pregnancy and in the year following the birth of a child.

The EPDS is not intended to provide a diagnosis but it can indicate if you are experiencing symptoms that are common in women with depression and anxiety during pregnancy and in the year following the birth of a child.

Access the EPDS

Mood disorders can affect the non-child-bearing parent as well. All parents welcoming a new baby can experience PMD and may be at risk. All new parents should watch for symptoms.

Sleep - Try to get enough sleep and take opportunities to rest or nap during the day. Getting at least two decent chunks of sleep daily can help regulate your mood. Sleep when baby sleeps, even during the daytime.

Nutrition - Continue taking your prenatal vitamin and enjoy a variety of nutritious foods, balanced meals, and snacks.

Omega-3 - Increase your intake of foods rich in omega-3 such as salmon, tuna, sardines, walnuts, and flaxseeds, or take a good supplement. Speak to your health care provider for more information.

Walk - Make time to be active. Daily gentle exercise, such as walking, stretching or yoga, can make a huge difference in your mood. Go slowly and listen to your body. If the weather is nice, consider getting outdoors for an extra boost!

Baby Breaks - It’s ok and even recommended to take breaks from your baby. Find a trusted person to care for your baby while you sit and have a cup of tea, read a magazine, go for a walk or catch up with a friend. Try to take a time out for at least 2 hours, a few times a week.

Adult Time - Spend time with loved ones, go out for a date night, or reach out for time with friends. Meet other parents for support at your local EarlyON centre at www.Ontario.ca/EarlyON.

Liquids - Hydrate throughout the day and keep a water bottle close to you during the day. Try to ensure that you drink 2L (8 cups) of water a day.

Laughter - Laughter really is good medicine – watch a funny movie or enjoy a laugh with your partner, child or a good friend. If you are struggling to find something to smile or laugh about, it may be time to reach out for professional support.

• Call 911 for immediate help
• Crisis Intervention Centre (Quinte Health)
  Available to any adult (16 years and older) experiencing a psychiatric, emotional, psychosocial or situational crisis requiring an immediate intervention. 24-hours/day.
  Call: 613-969-7400
  Toll-Free: 1-888-757-7766
• 9-8-8 - Suicide Crisis Helpline
  Available to anyone feeling like they have lost hope and are struggling to cope, anyone dealing with thoughts of suicide, or anyone worried about someone else. Available 24 hours a day, everyday of the year.
  Call or text: 9-8-8

Hastings Prince Edward Public Health is now offering Cognitive Behavioural Therapy (CBT) for pregnant and new mothers with babies up to 12 months of age, who have been feeling depressed, down, or anxious. CBT has been found to be an effective prevention strategy that targets thinking errors, negative emotions and behaviours. CBT focuses on the interaction of thoughts, emotions and behaviours and has been found to be beneficial as a treatment of Perinatal Mood Disorders – PMD (postpartum depression or anxiety).

The Steps to Wellness program is free and is an effective 9-week, online, group-based CBT series where participants will meet weekly in the virtual group setting with public health nurses to learn skills, strategies and tools to help them manage their depression and anxiety. The Steps to Wellness program will provide women with the skills and tools they need to manage the symptoms of PMD and is of benefit to mothers and their families.

For more information, or to see if this program is a good fit for you, visit the Healthy Families Request for Support/Information page or call: 613-966-5500 / Toll-Free: 1-800-267-2803 ext. 223 Email: careline@hpeph.ca

• Family Health Team (FHT) or Community Health Centre (CHC) Ask your health care provider about mental health supports or counselling that may be available as part of the FHT or CHC.
• AccessMHA Regional Coordinated Access Available to any adult (16 years and older) looking for mental health, substance use health or addictions services in eastern Ontario.  AccessMHA is your starting point for referral.  If an online referral doesn’t work for you call toll-free 1-833-527-8207.
• Canadian Mental Health Association (CMHA) – Hastings Prince Edward Provides free services to individuals 16 years of age and older who may be affected by mental illness/mental health issues. Services include clinical counselling and mental health case management. Connect to AccessMHA to make an online referral.  If you need help filling out the form, email inquiries@accessmha.ca.  If an online referral doesn’t work for you call 613-967-4734.
• Employee Assistance Program (EAP) Your employer may offer an EAP program where you can access counselling services.
• Enrichment Centre for Mental Health Provides various free programs and services for people with health issues such as: emergency housing, group programs and individual counselling. Call: 613-969-8874 Email: jrollins@enrichmentcentre.ca
• Belleville and Quinte West Community Health Centre Offers free health and wellness programs to all. Clients must register for programs. The program calendar and program information can be found on the website. Belleville: 613-962-0000 Trenton: 613-965-0698

Healthy Babies Healthy Children - Hastings Prince Edward Public Health
Registered nurses and family home visitors offer free home visiting support and services to eligible families.
Call: 613-966-5500 ext. 269

Métis Nation of Ontario – Aboriginal Healthy Babies Healthy Children
Assist families in providing an environment for the healthy development of children through home visits, service coordination, and referrals.
Call: 705-406-5478
Email: lynnep@metisnation.org

Indigenous Healthy Babies Healthy Children
Assist families in providing the best opportunities for the healthy development of children through family home visiting, service coordination, and referrals.
Call: 1-800-667-0816

Connex Ontario
Helpful, supportive system navigation specialist answers all requests 24/7.
Call: 1-866-531-2600
Text: 247247

Women’s College Hospital Mother Matters
Mother Matters is an online support group for women with mood adjustment challenges following the birth of their baby. It’s an 8-week online support group run by the Mental Health Program at Women’s College Hospital.
Email: mothermatters@wchospital.ca

Postpartum Support International
The PSI Helpline is a toll-free line anyone can call to get basic information, support, and resources. Chat with an Expert for Moms - Free, live phone sessions for moms every Wednesday. Sessions are facilitated by licensed mental health professionals.
Call/Text: 1-800-944-4773

Pacific Postpartum Support Society
Telephone and text support for perinatal mental health, clients can speak with a support counsellor.
Call/Text: 1-604-255-7999
Toll-Free: 1-855-255-7999

Perinatal Wellbeing Ontario
Help people living with a perinatal mood disorder, connect to supports as soon as possible that are either low-cost or free.
Email: info@perinatalwellbeing.ca