PSI Helpline - 1-800-944-4773

National Maternal Mental Health Hotline - 1-833-852-6262 (1-833-TLC-MAMA)

Mobile Crisis Response Unit - 1-877-626-1772

Crisis Hotline - call or text 988 (Suicide and Crisis Lifeline)

UNC Perinatal Psychiatry Inpatient Unit - 984-974-3834

Social support during the postpartum period is one of the largest predictive factors of healthy adjustment and positive outcomes for new moms. Creating your own Support Map can help you think through who you can call and what you need. There are times of giving, and times of receiving - what do you need to feel cared for?

• Who can I call?

• What helps me feel calmer?

• What signs to I watch for?

• What signs can I let my partner know to watch for?

What can we do when we are feeling dysregulated? Here are 6 practical ways we can care for ourselves when we are feeling overwhelmed in the moment.

• Grounding Exercises (find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste)

• Breathwork (Box breathing - breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4, hold for a count of 4)

• Journaling prompts (e.g., “Today I noticed…” or “Something I am working on is…”

• Micro self-care (5-minute recharge ideas - can I listen to a song I enjoy? Watch a clip of my favorite show?)

• Touch grass (spend time outside, listening to the birds, noticing your environment, or yes, touching grass)

• Reach out (text a friend, call a helpline)

Rising: Discovering the New You Through Motherhood, Amy Taylor-Kabbaz

The Pregnancy Workbook, Katayune Kaeni

This Isn’t What I Expected: Overcoming Postpartum Depression, Karen Kleiman

The Perinatal Podcast

Mom and Mind Podcast

So Glad You Asked Podcast