Pregnancy and the first year after birth — also known as the perinatal period – is a time of big changes. Physically, emotionally, and mentally, there’s a lot going on. I often hear from new parents who are surprised at just how overwhelming it can feel. Yes, there can be beautiful moments of joy, but it’s also normal to experience some tough emotions too.

Perinatal mental health is all about your emotional wellbeing during this time. It includes more than just postnatal depression — there’s also anxiety, intrusive worry and obsessive thinking, trauma from birth, and even feelings of guilt or emotional numbness. And it’s not just mums who can be affected — dads and non-birthing parents can struggle too. Sadly, these experiences often get missed or misunderstood.

Let’s talk a little about postnatal depression (PND), which is one of the more well-known challenges. It’s not the same as the “baby blues” (which usually pass within a couple of weeks). PND lasts longer and may involve ongoing sadness, low energy, irritability, trouble bonding with your baby, and feelings of guilt or hopelessness. It can also affect your sleep in ways not just related to night feeds! The good news? It’s treatable, and support makes a big difference.

Here are five simple, research-backed tips that may help if you’re going through the perinatal period:

Notice how you’re feeling: It’s normal to feel tired, emotional or unsure as you adjust to parenthood. But if you’ve been feeling anxious, sad, angry, disconnected, or just “off” for more than two weeks, it might be time to chat with someone.

Don’t wait to ask for help: Reaching out early can make a real difference. This could be your GP, midwife, child health nurse, or psychologist. Don’t underestimate how helpful practical support from friends and family can be too — even someone dropping off dinner or watching the baby so you can rest.

Stick to the basics: Sleep, food, water, fresh air. These things sound simple, but they really do help your mental health. Try to build a few small routines into your day — even a short walk or a proper meal can ground you when things feel out of control.

Include and support all parents: Mental health challenges don’t only affect mums. About one in 10 new dads experience postnatal depression, and many more feel anxious or overwhelmed. Make space for open chats and support for everyone involved in parenting — it helps the whole family.

Be kind to yourself: New parents often feel like they must be perfect. But the truth is, parenting is hard, and you learn as you go and make mistakes. Try to speak to yourself the way you’d speak to a friend: with compassion, patience, and encouragement.

Taking care of your mental health isn’t selfish — it’s part of looking after your baby too. If you or someone you know needs support, PANDA (Perinatal Anxiety & Depression Australia) is a great place to start: visit panda.org.au or call 1300 726 306.