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 is arguably the most important protective factor we have.

Creating your own Support Map can help you think through who you can call when you’re having a hard time. There are times of giving, and times of receiving - and postpartum is most definitely a time to receive!

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 5 practical ways we can care for ourselves when we are feeling overwhelmed in the moment.

• Grounding Exercises (5-4-3-2-1 grounding, spending time outside noticing your environment, or a quick body scan and release - where am I feeling tension? What can I let go of?)

• Take 3 DEEP breaths - it’s also ok to step away if you need to!

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

• Take a social media break - remember, what you see online is NOT reality!

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

Mama 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

Good Moms Have Scary Thoughts, Karen Kleiman

Mom and Mind Podcast

So Glad You Asked Podcast