Strategies for Coping with Perinatal Mood Disorders (PMAD)

Strategies for Coping with Perinatal Mood Disorders (PMAD)

Becoming a parent is often described as one of life’s most rewarding experiences, but for many, the journey is accompanied by unexpected challenges. Perinatal Mood and Anxiety Disorder (PMAD) affects countless individuals, impacting not only the well-being of the parent but also the entire family dynamic. As a part of Galvin Growth Group’s perinatal mood support initiative, we’ve pulled together a list of proactive coping strategies that empower individuals to navigate this delicate phase with resilience and strength.

Counseling/Therapy with a Therapist That Specializes in PMAD:

One of the cornerstones of effective PMAD management is seeking counseling or therapy with a specialist trained in the treatment of perinatal mental health. Opening up about your emotions, fears, and struggles in a safe and understanding environment can be a powerful first step towards healing. A skilled therapist can provide tailored strategies and coping mechanisms, helping you navigate the emotional roller coaster that PMAD often brings. G3 is lucky to have several therapists certified in perinatal mental health by Postpartum Support International.

Share Your Struggles with Close Friends and Family:

Breaking the silence surrounding PMAD is crucial for healing. Share your journey with close friends and family. By opening up about this issue, you can create a support network that understands and empathizes with your experience. The power of a compassionate and understanding community cannot be overstated, and knowing that you are not alone in your struggles can be immensely comforting. If you are not comfortable sharing your experiences with friends and family, consider seeking out support groups.

Talk to Your Provider about Medication Options:

In some cases, medication may be a valuable component of PMAD treatment. It is essential to communicate openly with your healthcare provider about your symptoms and explore medication options if necessary. A well-informed decision, made in collaboration with your healthcare team, can contribute to stabilizing your mental health and fostering a more positive outlook.

Eat Nutritious Meals:

Nutrition plays a pivotal role in mental health. Ensure you’re providing your body with the essential nutrients it needs by consuming a well-balanced, nutritious diet. Foods rich in omega-3 fatty acids, antioxidants, and vitamins can positively impact mood and energy levels, contributing to your overall well-being.

Get Moving Through Light Exercise:

Physical activity, even in the form of light exercises like walks or stretching, can have profound effects on mental health. Engaging in regular, gentle exercise releases endorphins, the body’s natural mood enhancers. Take time to connect with nature through outdoor walks, fostering a sense of serenity that can be particularly beneficial during challenging times.

Practice Mindfulness and Self-Compassion:

Mindfulness and self-compassion are powerful tools for managing PMAD. Incorporate mindfulness practices, such as deep breathing or meditation, into your daily routine. Be kind to yourself, acknowledging that the challenges you face are valid, and allow space for self-care activities that nurture your mental and emotional well-being.

Get Quality Sleep and Prioritize Rest:

Quality sleep is a cornerstone of mental health. Prioritize rest by establishing a calming bedtime routine and creating a conducive sleep environment. Communicate with your partner or support system to ensure you have the opportunity for sufficient rest, even when uninterrupted sleep is challenging.

Dedicate Time to Bonding with Your Baby:

Despite the challenges, fostering a strong bond with your baby is essential. Set aside dedicated time for bonding activities, such as skin-to-skin contact, cuddling, and interactive play. These moments can be grounding and contribute to a sense of purpose and connection during a time that may feel overwhelming.

There are many ways that you can support yourself or a loved one struggling with PMAD. Galvin Growth Group is here to help! Contact us today if you would like to receive additional support. We are currently offering an online support group via Zoom on Thursdays at 1 PM. You may register by emailing


Postpartum Support International

MN Department of Health

Children’s Hospital of Philadelphia