Understanding when and how to get support for your mental health can be hard when you're exhausted and overwhelmed. This guide helps you recognize the signs and take appropriate action—whatever level of need you're at.
How to Use This Guide
- Assess your situation. Use this guide to identify which category best describes your experience.
- Take appropriate action. Follow the recommended action for your situation level.
- Build your support team. Connect with professionals, family, and peer support.
- Create a safety plan. Have numbers, strategies, and support ready for tough days.
Levels of Support Needed
🚨 Emergency – Get Help Now
If you're experiencing any of these, call 911 or go to the nearest emergency room. You can also call or text 988 (Suicide & Crisis Lifeline) 24/7.
- Thoughts of hurting yourself or your baby → Call 911 or go to the emergency room immediately
- Hallucinations or hearing voices → Seek immediate medical attention
- Severe confusion or inability to think clearly → Have someone take you to the emergency room
- Cannot care for yourself or your baby → Call for immediate help from family or emergency services
- Feeling completely disconnected from reality → Emergency medical evaluation needed
⚠️ Urgent – Within 24-48 Hours
- Persistent thoughts of death or dying → Contact a therapist or crisis line within 24 hours
- Severe anxiety or daily panic attacks → Schedule a therapy appointment this week
- Cannot sleep for several days in a row → Contact a healthcare provider immediately
- Cannot eat or significant weight loss → Medical evaluation needed this week
- Extreme mood swings affecting daily life → Professional mental health assessment needed
- Obsessive worries about baby's safety → Specialized maternal mental health support
📅 Moderate – Within 1-2 Weeks
- Feeling sad or anxious most days → Schedule a therapy consultation within 1-2 weeks
- Difficulty bonding with your baby → Maternal mental health specialist recommended
- Sleep problems (too much or too little) → Discuss with a healthcare provider
- Loss of interest in activities you used to enjoy → Mental health screening recommended
- Feeling overwhelmed by daily tasks → Support services and therapy can help
- Guilt or shame about being a mother → Specialized postpartum support groups
🌱 Mild – Self-Care & Monitoring
- Occasional stress or feeling tired → Self-care strategies and peer support
- Adjusting to new routines → Normal transition; continue monitoring
- Need information about postpartum changes → Educational resources and support groups
- Wanting to connect with other moms → Mom groups and community resources
Common Myths About Seeking Help
Myth: "I should be able to handle this on my own." Truth: Seeking help is a sign of strength and good parenting.
Myth: "Other moms seem to have it all together." Truth: Many mothers struggle—you're not seeing the full picture.
Myth: "This will go away on its own." Truth: Professional support can help you feel better faster.
Myth: "I'm a bad mother for feeling this way." Truth: Mental health challenges don't reflect your love for your child.
Seeking help early leads to better outcomes. Don't wait until things feel overwhelming—support is available at every level of need. For a full list of crisis lines, see our crisis resources.
