Maternal Mental Health

​Maternal Mental Health:
3 Quick Daily Practices for Emotional Well-Being

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Samantha Hof, LAPC

Samantha emphasizes the treatment of perinatal mental health

​Motherhood can be incredibly rewarding, but it can also bring major emotional, physical, and mental changes. From pregnancy through the postpartum period and beyond, protecting maternal mental health is an important part of caring for both mother and child.

Many mothers experience stress, worry, exhaustion, mood changes, or feelings of being overwhelmed. Conditions such as postpartum depression, postpartum anxiety, and perinatal mood and anxiety disorders (PMADs) can also affect mothers during pregnancy or after childbirth. These experiences are common, treatable, and nothing to be ashamed of.

Prioritizing mental health doesn't have to mean adding another complicated task to an already busy day. Small, consistent habits can provide moments of calm, connection, and self-awareness.

Why Maternal Mental Health Matters
Maternal mental health refers to a mother's emotional and psychological well-being during pregnancy and the postpartum period. Mental health can influence how a mother experiences pregnancy, adjusts to motherhood, manages stress, connects with her baby, and navigates everyday responsibilities.

While occasional stress and emotional ups and downs are normal, persistent sadness, intense anxiety, hopelessness, irritability, withdrawal, or difficulty functioning may be signs that additional support is needed.

Taking care of your mental health isn't selfish. Maternal self-care is an important part of overall family well-being.

3 Quick Daily Practices for Maternal Mental Health
1. Take a Two-Minute Mindful Pause
When the day feels nonstop, take two minutes to pause.
Put your phone down, relax your shoulders, and take several slow breaths. Notice how your body feels without judging yourself or trying to immediately solve anything.

You can also try a simple grounding exercise:

• Take one slow, deep breath.
• Notice five things you can see.
• Notice four things you can physically feel.
• Notice three things you can hear.
• Take another slow breath and check in with yourself.

This brief practice can create a moment of calm during a busy day and encourage greater awareness of maternal stress and emotional well-being.

2. Check In With Yourself
Mothers often spend the day monitoring everyone else's needs. Make a habit of checking in with your own needs.

Once a day, ask yourself:
What do I need right now?
The answer doesn't have to be complicated. You might need a glass of water, a meal, a shower, ten minutes alone, fresh air, a conversation with a friend, or simply permission to rest.

Recognizing your needs is an important part of self-care for new moms. Meeting small needs throughout the day can make self-care feel more realistic and sustainable.

3. Connect With One Person
Social connection can be a powerful part of maternal mental health. Each day, intentionally connect with someone who makes you feel supported.

Send a text. Make a phone call. Talk with your partner. Meet another parent for a walk. Tell a trusted friend how you're actually doing.
You don't need a long conversation. Even a simple message such as, "Today has been a hard day" can open the door to support.
Building a reliable support system can help reduce feelings of isolation and remind mothers that they don't have to navigate motherhood alone.

When to Seek Support for Postpartum Mental Health
Daily wellness practices can be helpful, but they aren't a substitute for professional mental health care when it's needed.

If sadness, anxiety, fear, irritability, hopelessness, or other difficult emotions persist or interfere with daily life, consider talking with a healthcare professional or mental health provider. Postpartum depression and postpartum anxiety are medical conditions, not personal failures, and effective treatments are available.

If you or someone you know is experiencing thoughts of self-harm, suicide, or harming a baby, seek immediate professional help or emergency assistance by calling or texting 988.

Small Steps Can Make a Difference
Supporting maternal mental health doesn't require a perfect routine. It can begin with small, manageable moments of intentional care.

Try starting with just three habits:

1. Pause for two minutes and breathe.
2. Check in and identify one thing you need.
3. Connect with someone you trust.

Motherhood is demanding, and asking for help is a sign of strength—not failure. By making mental health part of everyday care, mothers can create space for their own well-being while navigating the many changes that come with pregnancy, postpartum recovery, and parenthood. 

Connect for Support
Samantha Hof’s interest focuses on perinatal mental health issues. As a mom of three who received training in perinatal mental health from Postpartum Support International (PSI), she is understanding and supportive. If you are experiencing any symptoms or just want to talk to someone who is familiar with these issues, you can schedule an appointment by calling 215-974-0111 or emailing Samantha at [email protected].

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