Today, I’m bringing you the second part of my 2 am Pep Talk. This time, I’m really focusing on supporting new parents, especially those of you who might be feeling anxious, lonely, or dealing with those tough, intrusive thoughts that can pop up during pregnancy or after having a baby. I know those quiet, late-night hours can make everything feel even more overwhelming, and I want you to know you’re not alone in that.
I’m discussing setting aside “worry time” to help manage anxious thoughts, using thought labeling to get some distance from those worries, practicing grounding exercises to stay present, and I even guide you through a relaxing body scan technique to help calm both your mind and body.
Your feelings are valid, and there are fundamental, actionable strategies you can use to navigate the ups and downs of perinatal mental health. Tune in to hear more!
Show Highlights:
<ul>
 <li>
Emotional challenges faced by new parents during pregnancy and after childbirth
</li>
 <li>
Feelings of loneliness, anxiety, intrusive thoughts, and exhaustion
</li>
 <li>
Normalization of negative feelings and experiences in new parenthood
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 <li>
Practical coping strategies for managing anxiety and intrusive thoughts
</li>
 <li>
Techniques such as "worry time" and labeling anxious thoughts
</li>
 <li>
Grounding exercises, including the 5-4-3-2-1 method
</li>
 <li>
Importance of seeking support and recognizing when to reach out for help
</li>
 <li>
Impact of sleep deprivation and hormonal changes on mental health
</li>
 <li>
The significance of mindfulness and relaxation techniques, such as body scans
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 <li>
Encouragement and reassurance for new parents navigating perinatal mental health challenges
</li>
</ul>
Resources:
Call the National Maternal Mental Health Hotline at 1-833-TLC-MAMA or visit<a href="https://www.cdph.ca.gov"> cdph.ca.gov</a>
Please find resources in English and Spanish at<a href="https://www.postpartum.net/"> Postpartum Support International</a>, or by phone/text at 1-800-944-4773. There are many free resources, like online support groups, peer mentors, a specialist provider directory, and perinatal mental health training for therapists, physicians, nurses, doulas, and anyone who wants to be more supportive in offering services. 
You can also follow PSI on social media:<a href="https://www.instagram.com/postpartumsupportinternational/?hl=en"> Instagram</a>,<a href="https://www.facebook.com/groups/25960478598/"> Facebook</a>, and most other platforms
Visit<a href="https://www.postpartum.net/professionals/certificate-trainings/"> www.postpartum.net/professionals/certificate-trainings/</a> for information on the grief course.  
Visit my website,<a href="https://www.wellmindperinatal.com"> www.wellmindperinatal.com</a>, for more information, resources, and courses you can take today!
If you are a California resident seeking a therapist in perinatal mental health, <a href="mailto:drkat@wellmindperinatal.com">please email me </a>about openings for private pay clients.
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446: Behind The Sessions: 2 am Pep Talk Pt. 2 - Anxiety and Intrusive Thoughts

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