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    Looking after your mental health during pregnancy can start with small simple steps. You don’t have to do everything at once and you don’t need to figure it out on your own.

    You should talk to a healthcare provider or seek support at any time if feelings of sadness, anxiety or distress are affecting your daily function or make it hard to cope or care for yourself or your baby. Getting support early helps recovery and wellbeing for both parent and baby.

    The right mental health support can be different for each person. You can choose what feels right for you.

    Look after your physical wellbeing

    Physical and emotional wellbeing are closely linked so consider:

    • regular movement, nourishing food and rest 
    • not drinking alcohol, smoking, vaping or using illegal substances
    • limiting your caffeine intake
    • connecting to people, culture and community.

    Learn more about regular movement, nourishing food, being aware of how harmful substances could be affecting your sleep, and practicing supportive sleep habits.

    Get help with domestic tasks

    Pregnancy can involve changes to your mood, how your body feels and your comfort.  As your body changes, everyday tasks may feel harder. Listening to your body and slowing down is an important way to look after your wellbeing.

    It can help to do less and save your energy. Resting or accepting help does not mean you are less capable — it means you are looking after yourself and your baby. 

    If you have support available, they can help with:

    • housework and daily tasks (meals, shopping, cleaning)
    • caring for other children or family
    • life admin and planning (appointments, forms, calls)
    • giving you time to rest. 

    If you don’t have this kind of support available, talk to your maternity care provider about what community supports you’re eligible for, that may be able to help you.

    Talk and share when you can

    Talking to others can help you feel less alone. You can:

    • share how you’re feeling with someone you trust, such as a partner, family member or friend
    • think about who in your maternity care team you feel most comfortable talking to
    • decide what you feel okay sharing, and with whom
    • remember, you can raise mental health concerns at any time, not only during appointments or screenings.

    Notice changes and ask questions

    Paying attention to changes can help you get support early. You can:

    • notice when your mood, thoughts or stress levels change
    • ask your healthcare provider what support options are available
    • ask what the next steps might be if extra support is recommended.

    Getting professional mental health support

    If things feel hard to manage, or you’re struggling with day-to-day life, support is available and it’s okay to ask for extra help. 

    There are many safe and effective ways to get professional help for mental health concerns during pregnancy and after birth. It’s not your job to know what you need. Your maternity care provider can help guide you.

    Support available to new parents

    You can also access support from other mental health services, including:

    Many of these services are free or low-cost, and in most cases, you do not need a Medicare card to access support. 

    Medicare subsidised support

    If you have a Medicare card, you can see a GP to make a Mental Health Treatment Plan. This plan:

    • outlines your concerns and goals
    • helps you access mental health care
    • may allow up to 10 subsidised individual sessions per calendar year with a psychologist, social worker or occupational therapist
    • includes referral to a psychiatrist if needed.

    Plan for after your baby is born

    Thinking ahead can make things feel more manageable. This could involve:

    Relationships can change during pregnancy and the postnatal period, with shifts in roles, communication, and emotional needs as individuals and families adjust to new dynamics and routines.

    To support your wellbeing, you can: 

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