Pregnancy, Birth, and Postpartum Tools for Mental Wellness
Pregnancy, Birth, and Postpartum Tools for Mental Wellness
Pregnancy, birth, and postpartum comes with a flurry of feelings, hormonal changes, and physical changes. Some people have fantastic experiences and others would rather block them out. Some people are new moms who have never experienced these before. Wherever you fit into these categories, I have curated a list of resources that will hopefully be helpful on your journey creating and bringing life into the world.
The Tapping Solution App
I love tapping exercises and find them to be very effective in regulating the nervous system during times of stress. This app guides you through tapping exercises on a wide range of topics. I have listed some of the most relevant topics below:
Early Motherhood Anxiety Collection
Pregnancy: Physical Support Collection
Pregnancy: Emotional Support Collection
Create a Grounding Kit
Using our five senses is always a simple, yet powerful way to soothe anxiety and stay present in the moment. When packing your hospital bag, it could be beneficial to consider how you can intentionally engage your five senses to remain grounded throughout your time in the hospital.
Examples:
Smell: Essential oils or a favorite lotion
Touch: A soft blanket or stress ball
Sight: A calming image or photo of loved ones
Taste: Mints, gum, or a favorite hard candy
Sound: A soothing playlist or white noise app
Free Birth Trauma Support Group
If you didn’t have a good experience giving birth and felt like you weren’t respected or listened to by the medical staff, it could be really helpful to get some extra support. Trying to keep a new human alive while also trying to work through some potentially traumatic experiences is way too much to do alone. Take advantage of free and low-cost resources either online or in your community. Connecting with others who understand can be incredibly validating and healing.
Guided Meditation for Pregnancy & Postpartum
Guided meditations may seem too simple to be helpful, but doing them repeatedly actually rewires your brain so that accessing a sense of internal calm becomes more automatic. There are countless free meditations available on YouTube and various apps.
Try searching for:
“Guided Meditation for Pregnancy Relaxation”
“Guided Meditation for Postpartum Healing”
Doing these daily (even just 5–10 minutes) can help reduce anxiety, improve sleep, and support emotional resilience.
Grounding for Birth
Labor can feel physically and emotionally overwhelming. Practicing grounding techniques ahead of time can give you a toolkit to draw from when things feel intense or unpredictable. Breathing exercises, affirmations, visualization, and even simple body awareness practices can help bring a sense of control and calm. The above link has multiple examples of grounding exercises.
Pregnancy Workouts
Staying physically active during pregnancy (as your doctor allows) can be a huge mental health booster. Gentle movement can reduce stress, improve sleep, and support a more positive body image during a time of rapid change. I’ve linked one of my favorite free, online physical trainers who has workouts specifically curated for each trimester of pregnancy.
Birth Plan Template
Creating a birth plan can help you feel more in control and communicate your preferences clearly to your support team. It’s not about scripting every moment of your labor (because things rarely go exactly as planned), but rather about expressing what matters most to you.
Include things like:
Who you want in the room
Preferences for pain management
Music or environment (dim lights, quiet space)
Immediate skin-to-skin contact
Delayed cord clamping
You can find free, printable templates online or customize one yourself. I’ve linked a simple birth plan template from Babylist.
Final Thoughts
No two journeys into motherhood are the same. The tools above aren’t meant to be a checklist, but rather a menu to choose from based on your unique needs. Give yourself permission to rest, seek support, and honor your experience.
You are not alone. You are doing something incredibly brave. And you are allowed to take care of yourself, too.
About The Author
Jorden Groenink, MS, LMFT, APCC a lisenced marriage and family therapist (AMFT136162) and an Associate Professional Clinical Counselor (APCC12906), supervised by Jeremy Mast, MS, MDiv, LMFT, CSAT, CPTT (CA90961). She has been trained in Experiential Therapy and loves working with couples and individuals who want to experience a more fulfilling life. Jorden wholeheartedly believes that every person is worthy of love and relationship. When not working with clients or listening to audiobooks, Jorden enjoys spending time with her family (husband, dog, & cat) and doing DIY projects around her house.
