​Becoming a parent is often described as one of life’s most joyful experiences. But what many new parents don’t expect is that joy can coexist with anxiety, sadness, irritability, or even despair. For many new parents, the flood of hormones, sleep deprivation, and life changes can bring on an abundance of feelings. These early emotions are often referred to as the "baby blues", and they affect up to 80% of new mothers. Thankfully, baby blues usually fade within two weeks.

But what happens when those feelings don’t go away or they get worse?

If you’re experiencing lingering or intense emotional distress after having a baby, you may be dealing with a Perinatal Mental Health Disorder (PMHD). PMHDs are the most common complications of childbirth, affecting up to 1 in 5 new moms and 1 in 10 new dads.

Let's explore what Perinatal Mental Health Disorders (PMHDs) are, how to spot the warning signs, who is at higher risk, and—most importantly—where to get support.

What are PMHDs?
​PMHDs (Perinatal Mental Health Disorders) include a range of mental health conditions that can occur during pregnancy and up to a year postpartum. They include:

• Postpartum Depression (PPD)
• Postpartum Anxiety
• Postpartum Obsessive-Compulsive Disorder (OCD)
• Postpartum Post-Traumatic Stress Disorder (PTSD)
• Postpartum Bipolar Disorder
• Postpartum Psychosis (rare, but serious)

These are medical conditions, not personal failures. These conditions are more common than many realize and can affect all parents—birthing and non-birthing. But they are treatable, and support is available.

Who is at risk for PMHDs?​
PMHDs can affect anyone, regardless of background. However, certain factors can increase vulnerability:

• History of mental health issues (depression, anxiety, etc.)
• Lack of social support
• Traumatic birth experience
• Complications during pregnancy or delivery
• Stressful life events (e.g., financial strain, relationship conflict)
• Sleep deprivation
• Previous PMHDs with earlier children

Some sobering statistics:

• Up to 1 in 5 women experience a perinatal mood or anxiety disorder.
• About 1 in 10 partners (non-birthing parents) will also experience postpartum depression.
• Postpartum psychosis, a rare but severe disorder, occurs in 1 to 2 out of every 1,000 deliveries.

These numbers remind us that PMHDs are common and treatable.

Warning Signs to Watch For
It's normal to feel emotionally sensitive or tearful in the days following birth. This is often referred to as the “baby blues” and typically resolves within 1–2 weeks. But when symptoms persist or intensify, it could be a sign of a PMHD. Here are some signs that what you're feeling might be more than just baby blues:
Emotional Symptoms:

• Feeling persistently sad, hopeless, or empty
• Excessive worry or panic, especially about the baby
• Intense irritability or anger
• Feeling detached from your baby or like you're not bonding
• Guilt or shame about how you're feeling
• Thoughts of harming yourself or your baby

Physical and Behavioral Symptoms:

• Difficulty sleeping (even when the baby sleeps)
• Changes in appetite
• Fatigue that feels overwhelming
• Loss of interest in activities you used to enjoy
• Racing thoughts or inability to relax
• Withdrawing from loved ones

If these symptoms last more than two weeks after birth, interfere with your daily functioning, or feel like they’re getting worse, it’s time to seek help.

What to Do Next: Steps Toward Healing
​Please know that you are not weak and you are not alone if you are experiencing signs of a perinatal mental health disorder. Here's what you can do to seek help:
1. Talk to your healthcare provider- Let your OB/GYN, midwife, or primary care doctor know how you're feeling. They can screen you for PMHDs and connect you with mental health professionals.
2. Reach out to a therapist- Look for a therapist who specializes in perinatal mental health. Many offer telehealth appointments, which can be especially helpful with a newborn.
3. Connect with support groups- Sometimes, talking to other parents who have been there can be incredibly healing. Peer support groups can reduce isolation and offer real-world advice.
4. Involve your partner or support system- Let those close to you know what you’re experiencing. They may be able to help with baby care, offer emotional support, or attend appointments with you. 
5. Emergency support- If you're having thoughts of self-harm or harming your baby, seek emergency help immediately by calling emergency services or going to the nearest ER.

Resources for Support
Here are some trusted organizations offering help:

• Postpartum Support International (PSI)
  Call or text the PSI HelpLine: 1-800-944-4773 (EN) or 1-971-203-7773 (Text)
• National Maternal Mental Health Hotline
  1-833-9-HELP4MOMS (1-833-943-5746)
  Free, 24/7 support in English and Spanish
• Therapy for Black Girls
  Mental health support for Black women and girls
• The Blue Dot Project
  Awareness and community around maternal mental health
• Your Insurance Provider’s Directory
  Many plans now cover perinatal mental health services. Check their mental health or behavioral health listings.

If you’re struggling right now, please know: this is not your fault. PMHDs can affect anyone, and with help, they do get better. You deserve support, healing, and peace during this chapter of parenthood. Take the first step. Help is waiting.

To learn more about PMHDs and the fourth trimester, sign up for my Postpartum Recovery Class.

Preparing for the birth of your baby can feel like a full-time job. Between the endless registry lists, birth class options, and nursery plans, it’s easy to get swept up in the logistics and lose sight of the bigger picture. But if you’re looking to take your birth planning and preparation to the next level and go beyond the basics, this post is for you. Here’s how to think holistically, proactively, and realistically about your journey ahead.

1. Build a Birth Dream Team (Beyond Your Partner and Doula)- Your birth team doesn’t have to stop at your partner and a doula. In fact, considering a wider circle of support can offer physical, emotional, and mental reinforcement before, during, and after birth.

Consider including:

• Chiropractor– Prenatal chiropractic care can help align your body, relieve discomfort, and may support optimal fetal positioning.
• Acupuncturist– Acupuncture can help with common pregnancy symptoms and may assist with labor preparation in the final weeks.
• Pelvic Floor Therapist– This specialist can help you prepare your pelvic muscles for labor and support your postpartum recovery.
• Therapist or Mental Health Counselor– Birth and parenting can bring up anxiety, trauma, or simply the need for emotional processing. A therapist can help you prepare mentally and emotionally for all possibilities.

Bringing in a diverse set of professionals helps create a web of support that holds you in more ways than one.

2. Go Beyond the Basic Birth Plan- A traditional birth plan usually includes preferences like pain management options, labor positions, and immediate postpartum care. But if you’re ready to level up, be sure you know your rights as a hospital patient and also make space for the unexpected.

Include contingencies for:

• Navigating hospital policies & procedures- Learn and understand standard policies, procedures and patient rights and how to advocate for yourself if you get pushback about certain choices you make.
• Early labor or NICU time– How will this change my birth plan? What bag needs to be packed differently? Who will take care of things at home? What are the care protocols if I am discharged and my baby is in the NICU?
• Emergency C-section or hospital transfer– What happens if your original birth setting changes suddenly?
• Infant loss or complications– It’s painful to imagine, but thinking through these possibilities with compassion and support can help you feel less disoriented if they occur.

You don’t need to dwell in fear—but you can plan with courage.

3. Make a Financial Plan (Kids Cost Coins!)- Diapers, hospital bills, lactation consultants, maternity leave—these things aren’t cheap. Being financially prepared doesn't mean you need to have everything figured out, but a flexible plan helps reduce stress.

Your plan can include:

• Estimating birth-related costs (hospital, midwife, home birth supplies)
• Budgeting for baby essentials and recurring costs (childcare, formula, wipes)
• Planning for unpaid leave if applicable
• Starting a savings fund for unexpected expenses

Consider consulting with a financial advisor or using a simple spreadsheet to get started. It's not glamorous, but it's peace of mind.

4. The Extra Mile: Pre-Birth Pumping (With Caution)- If you’re planning to breastfeed or pump, you might be curious about expressing and storing colostrum before birth. Some birthing people choose to begin hand-expressing after 37 weeks as a way to:

• Become familiar with their milk supply
• Store early nutrition for baby
• Support feeding if baby has trouble latching initially

Important note:
You should not attempt to express colostrum before 37 weeks, as it may trigger contractions. And it’s not required for a successful breastfeeding journey. If it feels stressful or overwhelming, it’s okay to skip it. A calm, supported start matters more than a freezer stash.

Leveling up your birth planning is not about controlling every outcome. It's about preparing for the journey with awareness, confidence, and grace. Whether it’s building a multi-faceted support team, planning for the unpredictable, or simply giving yourself permission to not do it all—this is about you and your growing family.

Don't have a birth plan or know where to start? All of my clients are provided with a birth preferences & wishes template to get them started with outlining their desires for labor and birth. This visual birth plan is also a great one if you're looking for something simple to share with your provider and birth team.

Parenting is hard. And confusing. And exhausting. Trust me, I get it. Much of parenting is trial & error and gut instinct, am I right? The honest truth is that only you know what's best for your children and family. But where do you go when you need answers?

The modern world has resources and information literally at your fingertips. But a lot of what is floating around out there is opinion and not evidence-based information from experts. And no offense to Google, but that is the last place you need to go when you are looking for direct and factual data. Please save yourself some time and uncertainty. Instead, here are some  highly-recommended and equally popular resources that can be beneficial to you on your parenting journey.

Websites

• Lucie's List– Great registry guidance, gear reviews, and postpartum tips.
• The Bump– Week-by-week pregnancy tracker, baby name tools, and parenting guides.
• BabyCenter– Trusted site with community forums, due date calculators, and developmental milestones.
• KellyMom– Evidence-based breastfeeding and parenting support.
• Janet Lansbury– Focuses on respectful parenting and the RIE method.
• What to Expect– Based on the popular book, with forums and a strong app.
• ​​Zero to Three​- Child development research and parenting tools from birth to age 3.
• American Academy of Pediatrics (AAP) – HealthyChildren.org- Pediatrician-backed advice on everything from pregnancy through adolescence.
• Motherly- Thoughtful, mom-focused content with expert guidance on parenting and wellness.​

Apps

• Peanut– A social networking app for moms and expecting parents to connect.
• Ovia Pregnancy & Ovia Parenting– Tracking tools for pregnancy and baby development.
• Huckleberry– Baby sleep tracking with expert guidance.
• Kinedu– Developmental activity suggestions backed by child development research.
• Baby Tracker– Logs feeding, diapering, and sleep data.
• The Wonder Weeks- Tracks mental development leaps in babies based on neuroscience.

Podcasts

• “The Longest Shortest Time” – Fascinating stories about parenthood, often hilarious and heartwarming.
• “Unruffled” with Janet Lansbury – Practical advice on parenting calmly and respectfully.
• “Evidence-Based Birth” Podcast – Especially helpful for expectant parents who want to make informed birth choices.
• “The Birth Hour” – Real birth stories from all perspectives.
• “Raising Good Humans” by Dr. Aliza Pressman – Expert interviews and modern parenting science.

​
When You Need Professional Input

• Your Pediatrician or OB/GYN– Always defer to them for health concerns.
• IBCLC (International Board Certified Lactation Consultant)– For breastfeeding issues.
• Postpartum Support International– For maternal mental health and postpartum depression help.

Again, nothing beats your gut instinct. But if you need a starting point for specific topics related to pregnancy, birth and parenting, some of these online resources will surely be at the top of your go-to list.

Have you tried any of the resources listed above? Have any to add to the list? Leave a comment below!

Bringing a new life into the world is one of the most powerful and transformative experiences a person can go through. While every birth story is unique, there are a few key factors that can help make the journey into parenthood smoother, more empowering, and more joyful. Whether you're a first-time parent or preparing for another birth, here are five essentials to help you create a positive birth experience.

1. Create a Thorough and Thoughtful Birth & Postpartum Plan
A birth plan isn’t about rigid control. It’s about communication and clarity. Taking time to outline your birth preferences helps you think through important choices ahead of time: pain management, support people, positions for labor, newborn care, and more. Equally important is a postpartum plan. This often-overlooked piece includes support systems for after baby arrives, plans for rest, meals, emotional well-being, and recovery. Knowing what to expect and having your needs anticipated makes a huge difference.

2. Invest in Childbirth Education
Knowledge is power. Especially when it comes to labor and birth. Childbirth education classes provide valuable insight into the stages of labor, comfort measures, hospital procedures, and postpartum recovery. They help reduce fear and increase confidence by preparing you for what’s ahead. Many classes also include your birth partner, giving them tools to be an active, supportive presence.

3. Consider Doula Support
A doula is a trained birth companion who provides continuous physical, emotional, and informational support throughout labor and sometimes during the postpartum period. Studies show that doula support can lead to shorter labors, less need for pain medication, and fewer interventions. But beyond the statistics, doulas offer compassionate, non-judgmental support—helping you feel safe, heard, and cared for during one of life’s most vulnerable moments.

4. Explore Your Birth Location Options
Where you give birth can greatly influence how you experience it. Whether it’s a hospital, birth center, or home, each setting has its pros and cons. Take time to research and tour your options, ask questions, and reflect on where you feel most comfortable and supported. Some people find peace in the familiarity of home, others in the safety net of a hospital. The best place to give birth is the one where you feel informed, respected, and at ease.

5. Lean into Faith, Not Fear
Fear can cloud the birth experience, making it harder to relax and trust the process. Shifting your mindset from fear to faith—faith in your body, your support team, and the divine design of birth—can change everything. Surround yourself with uplifting stories, affirmations, scripture, or meditation practices that remind you that you are strong, capable, and not alone. A positive mindset doesn’t eliminate challenges, but it can help you meet them with courage and grace.

Every birth is different, and no plan guarantees a perfect experience. But with thoughtful preparation, trusted support, and a mindset grounded in confidence and peace, you can enter labor empowered and ready to welcome your baby with joy.

What part of your birth experience are you planning or exploring right now? Have you considered any of the keys above? Leave a comment below!

Pregnancy and childbirth are surrounded by generations of stories, advice, and beliefs—some helpful, some outdated, and others simply untrue. Whether you're expecting, trying to conceive, or just curious, it's important to separate fact from fiction. Here are some of the most common myths surrounding pregnancy, birth, and the postpartum period—and the truths behind them.

​Pregnancy Myths

1. You’re eating for two- This myth leads many expectant mothers to overeat. While nutritional needs do increase, it’s not necessary to double your intake. Most women only need about 300–500 extra calories per day in the second and third trimesters.
2. Caffeine and raw meat/seafood are completely unsafe- Moderation is key. Up to 200mg of caffeine per day (about one 12 oz coffee) is considered safe. Raw or undercooked meats and seafood do carry risks like listeria or parasites, but some, like sushi from reputable sources, may be safe. Talk to your provider to make informed choices.
3. Morning sickness only happens in the morning- Nausea and vomiting during pregnancy can happen at any time of day. For some, it lasts all day—and for a few, it continues beyond the first trimester. While most people feel relief by the second trimester, others experience nausea into the third or even the entire pregnancy.
4. Heartburn means your baby will have lots of hair- This one is surprisingly partially true. Some studies suggest a correlation between pregnancy hormones that cause heartburn and fetal hair growth. But this old wives’ tale is far from scientific. The truth is that your heartburn is more closely linked to hormonal changes and your growing uterus putting pressure on the stomach.
5. You can’t exercise during pregnancy- Unless your doctor advises otherwise, exercise is not only safe but recommended during pregnancy. Activities like walking, swimming, and prenatal yoga can ease discomfort and prepare your body for birth.
6.  You can predict baby’s gender by carrying high or low - How you “carry” has more to do with your body type, muscle tone, and baby's position, not their gender. The only reliable methods for determining gender are ultrasounds or genetic testing.
7. Exercise and sex are unsafe during pregnancy- Unless your pregnancy is high-risk or your provider advises against it, both are typically safe and often beneficial. Exercise can boost energy and improve mood, while sex is usually safe right up until your water breaks.
8. You can’t dye your hair- Modern hair dyes are generally considered safe during pregnancy, especially after the first trimester. If you're concerned, opt for highlights or low-chemical options that don’t sit directly on the scalp.
9. Being over 35 means your pregnancy is “high-risk”- Age alone doesn’t define a pregnancy. While people over 35 are statistically more likely to face certain complications, most go on to have healthy pregnancies and births. “Advanced Maternal Age” is a label, not a destiny.
10. You shouldn't get pregnant soon after a miscarriage- Physically, you can become pregnant shortly after a miscarriage. While emotional healing is deeply personal, there’s no universal medical reason to delay unless advised otherwise.

Labor & Birth Myths

1. You will instinctively know when you’re in labor- First-time parents, in particular, may confuse early labor with Braxton Hicks contractions. True labor usually involves regular, intensifying contractions—and it’s okay to call your provider to check.
2. Your water will break just like in the movies- Thanks to movies, many think water breaks in a gush on the kitchen floor. In reality, it may be a trickle, and for many, it doesn’t break on its own at all and is done manually during labor.
3. You must give birth in a hospital/home birth is dangerous- While hospitals are common birth settings, many people choose to give birth at home or in birthing centers with midwives. With proper care and planning, birthing at home or at a birth center can be as safe as hospital births. The key is proper screening and having a plan for transfer if needed. It’s not for everyone, but it’s far from reckless.
4. Pitocin is FDA-Approved- Surprisingly, the synthetic hormone Pitocin, commonly used to induce or speed up labor, is not FDA-approved for labor induction. It’s used off-label, meaning providers administer it based on clinical practice and experience, not formal FDA endorsement.
5. You can’t eat during labor- This rule varies by hospital and is outdated. Eating light snacks during early labor can help sustain energy. Clear fluids are almost always allowed. Ultimately, you have the right to make informed choices about your body.
6. Hospital policy is law and you have no control- Hospital policies are guidelines, not legal mandates. You have the right to informed consent and refusal at all times. That means you can say no to any intervention or procedure, and you can request alternatives.
7. A C-section is the “easy way out”- Cesarean sections are major surgeries with real risks and a longer recovery time. While they can be life-saving, choosing or needing a C-section doesn’t make birth easier or less valid.
8. You have to have a c-section if you are having multiples- Vaginal births with multiples are very possible depending on their positions, your health, and your provider’s experience. You can even have your babies at home with the support of an experienced midwife.
9. You can't have a vaginal birth after a c-section-  VBAC (vaginal birth after cesarean) is a safe and viable option for many people. Not every provider supports it, but that doesn’t mean it isn’t possible.

Postpartum​

1. You will bond instantly with your baby- Not everyone feels a deep bond right away. It can take time to adjust emotionally and physically. If you are struggling to connect, you’re not alone and support is available.
2. Breastfeeding comes naturally to everyone- While breastfeeding is natural, it doesn't always come easily. Many people face challenges with latching, supply, or pain. Lactation consultants and a good support system can make a big difference and even extend a new mother's nursing journey significantly.
3. You can’t get pregnant if you’re nursing- Breastfeeding can delay the return of your period, but it’s not reliable birth control unless very specific conditions are met (known as the Lactational Amenorrhea Method). Ovulation can happen before your first postpartum period, making pregnancy possible.
4. Postpartum hair loss is not normal- It is normal, but it can be surprising. Due to hormonal shifts, many people shed a significant amount of hair around 3–4 months postpartum. It usually resolves within a year. Proper nutrition and hair care can help.
5. The 6-week checkup means you’re back to normal- The 6-week postpartum visit is important, but it’s not a one-size-fits-all sign-off. Many are cleared for sex or exercise too soon, before they are physically or emotionally ready. Recovery looks different for everyone. Please advocate for thorough care.
6. You should “bounce back” quickly- There is an abnormal societal pressure to return to pre-pregnancy appearance and routines fast, but healing from birth takes time. Your body just grew and birthed a human-please give yourself grace and "go with the slow'.
7. Postpartum depression only happens right after birth- Postpartum depression can occur any time in the first year (or even beyond). It's not just “baby blues,” and it affects all kinds of parents (both mothers and fathers). If you are struggling, please seek help. It is a medical condition, not a weakness.
8. Asking for help means you’re not a good parent- In reality, recognizing when you need support is a strength. Whether it’s a partner, doula, family member, therapist, or friend, leaning on others is healthy and necessary.

The journey through pregnancy, birth, and postpartum is as unique as each person who experiences it. Misinformation can make that journey harder than it needs to be. By busting these common myths, I hope to make space for truth, compassion, and support—because every parent deserves it.