Parental Mental Health: Guidance for New Parents & Caregivers

You are not alone.

Your mental wellness matters just as much as your child’s. At Together We Thrive, Inc., we believe that supporting families starts with supporting the whole parent. Whether you’re navigating newborn life, adjusting to adoption, fostering, or co-parenting, your mental health is the foundation for a strong, connected family.

Normalize the Hard Days.

It’s okay if you don’t feel overjoyed every moment. Parenthood is rewarding, but it’s also exhausting, overwhelming, and at times, isolating. You’re not failing, you’re adjusting.

Ask for Help…Then Accept It.

Let go of the pressure to “do it all.” Rely on your village, friends, family, or professionals. Accepting help is a strength, not a weakness.

Prioritize Sleep and Nutrition.

Sleep deprivation and poor nutrition can intensify anxiety, irritability, and depression. Small improvements, like a short nap or balanced snack, can make a noticeable difference.

Protect Your Identity.

Parenthood doesn’t erase who you are. Make time for the activities, conversations, and relationships that remind you of your identity outside of caregiving.

Don’t Ignore Warning Signs.

If you’re experiencing persistent sadness, anger, intrusive thoughts, detachment, or hopelessness, especially past the two-week mark, it may be time to seek professional help. These are common signs of perinatal or postpartum mood disorders.

Limit Comparison.

Every child, and every parent, is different. Social media shows the highlight reels, not the meltdowns. Focus on what works for your family.

Help When You Need It

Supportive partners and early mental health interventions are protective factors that reduce the severity and duration of postpartum conditions.
Journal of Affective Disorders (2021)

Screen Early

  • Ask your provider about the EPDS (Edinburgh Postnatal Depression Scale) or PHQ-9 screening tools. Early detection leads to better outcomes.

Practice “Micro Self-Care”

  • Forget spa days for now. Focus on 2-5 minute resets. A warm shower, a 3-minute stretch, a quiet cup of tea. These moments regulate your nervous system and build emotional resilience.

Curated by Together We Thrive, Inc.

Emergency & Crisis Support

  • National Maternal Mental Health Hotline
    1-833-943-5746 (24/7, Free, Confidential)
    Text or call for real-time emotional support from trained counselors.
    Languages: English and Spanish
  • 988 Suicide & Crisis Lifeline
    Dial or Text 988
    For urgent mental health support, including postpartum depression, anxiety, and suicidal thoughts.

Professional & Peer-Based Mental Health Support

  • Postpartum Support International (PSI)
    www.postpartum.net
    Offers support groups, provider directories, and free helplines.
    1-800-944-4773 (EN) or 1-888-627-3646 (ES)
    Includes support for dads, NICU parents, and BIPOC communities.
  • Therapy for Black Girls / Therapy for Black Men
    www.therapyforblackgirls.com
    www.therapyforblackmen.org
    Culturally responsive therapist directories and wellness resources.
  • Psychology Today – Therapist Finder
    www.psychologytoday.com
    Search by zip code, specialty, insurance, or cultural background.

Online Communities & Education

  • The Blue Dot Project
    www.thebluedotproject.org
    Raises awareness about maternal mental health and combats stigma.
    Offers storytelling campaigns and downloadable resources.
  • Moms Mental Health Initiative (MMHI)
    www.momsmentalhealthmke.org
    Peer-led resource hub for mothers navigating perinatal mood disorders.
  • Dads Matter
    www.ppdad.org
    Resources and real talk for fathers facing depression, anxiety, or burnout.

For High-Risk or Underserved Populations

  • Latinx Therapy
    www.latinxtherapy.com
    Find bilingual/bicultural therapists and culturally affirming podcasts.
  • Shades of Blue Project
    www.shadesofblueproject.org
    Supports Black and Brown mothers before, during, and after childbirth.
  • National Alliance on Mental Illness (NAMI)
    www.nami.org
    Free education, family support groups, and advocacy tools nationwide.

Together We Thrive, Inc. Resources

  • Parent & Caregiver Support
    Offering check-ins, referrals, and encouragement from trained peers.
  • Workshops & Webinars
    Topics include:
    ▸ Coping with Parental Stress
    ▸ Navigating Partner Dynamics Postpartum
    ▸ Sleep, Safety, and Sanity
  • Resource Navigators
    Get help finding a therapist, support group, or community-based resource in your area. Email: [cpollard@togetherwethriveinc.org]