Action Plan

Get the Emotional Help and Support Needed


 

It is important to keep an eye on your emotions during pregnancy and your baby’s first year of life. This plan will help you know what to do if you need support.

First, make a plan for what you will do when you experience normal mood swings. During normal mood swings, you may:

  • not feel like yourself
  • not feel able to manage your emotions
  • feel overwhelmed, but still able to care for yourself and your baby
Keep a list of friends' names (with phone numbers) that you can call for support.

If I feel this way I will: 

  • Talk to my partner
  • Call a friend
  • Other: _____________________________

Next, make a plan for what you will do if you experience signs of postpartum depression or anxiety. Here are some signs you may be experiencing postpartum depression or anxiety: 

  • You have feelings of intense worry and/or nervousness that hit with no warning
  • You feel foggy and have difficulty completing tasks
  • You feel “robotic” like you are just going through the motions
  • Excessive crying
  • Mood swings
  • You feel very anxious (worried) around the baby and your other children
  • You have scary, upsetting thoughts that do not go away
  • You have little interest in things that you used to enjoy (feel disconnected)
  • You feel guilty or like you are failing at motherhood
  • Sadness
  • Changes in sleeping or eating habits
  • Difficulty accepting motherhood
Make a note of your healthcare provider's phone number so you can call if you need to.

If I feel this way I will:

  • Call my healthcare provider
  • Call Postpartum Support International at 1-800-944-4PPD (4773)

Finally, make a plan for mental health emergencies. This may feel like:

  • hopelessness and total despair
  • you are out of touch with reality (you may see or hear things that other people do not)
  • you may hurt yourself or your baby
www.suicidepreventionlifeline.org

If I feel this way I will:

  • Call 9-1-1
  • Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255)
  • Call the Substance Abuse and Mental Health Services Administration's National Helpline at 1-800-662-HELP (4357)

Before your baby is born, share this action plan with a partner or close friend so they know what signs to look for.

I will share this action plan with: _____________________________


SAVE And Print

Feel free to print and share this printable version of the action plan.