Holistic Mental Health Tips for Preparing for and Transitioning Into Parenthood
- Brainz Magazine
- Jan 13
- 5 min read
Anne Wallen is a respected figure in women’s health with over 30 years of experience and is a leading voice on global change in maternity care, particularly for those at greatest risk.
Parenthood is a transformative journey that begins long before the baby arrives. The mental and emotional shifts that occur during pregnancy and early parenthood are profound and deserve as much attention as physical preparation. This article offers holistic mental health tips to help individuals and couples prepare for and transition into parenthood. It includes practical advice, key steps, and actionable strategies, and highlights the valuable role doulas play in providing nonjudgmental support, objective education, and emotional guidance throughout the process.
Understand that mental preparation Is just as important as physical preparation
Preparing for parenthood often focuses on nursery setups, birth plans, and baby gear, but mental and emotional readiness are equally crucial. Anticipating the psychological and identity shifts that occur when becoming a parent can reduce anxiety and improve adaptability. Consider journaling about expectations, fears, and hopes for your parenting journey. This practice not only helps with emotional processing but also creates space for personal growth.
Prioritize communication and connection
Whether you’re embarking on this journey with a partner or as a solo parent, open communication is essential. Couples should regularly discuss their parenting values, division of labor, and emotional needs. This is also a good time to explore relationship counseling or prenatal workshops focused on strengthening partnership dynamics. A doula can facilitate conversations or guide partners through communication tools that help create alignment and mutual understanding.
Learn to identify and normalize emotional fluctuations
Mood swings, irritability, and anxiety can all be normal parts of pregnancy and postpartum, but it’s vital to distinguish between typical emotional changes and more serious mental health concerns. Prenatal and postpartum depression, anxiety, and OCD are common and treatable. Understanding the signs ahead of time allows for earlier intervention. Doulas are trained to observe and gently flag concerning changes in emotional well-being while referring families to appropriate mental health professionals if needed.
Build a support network before you need it
Isolation can intensify emotional stress during early parenthood. Make a list of trusted friends, family, community groups, and professionals such as lactation consultants, doulas, and therapists. Reach out before the baby arrives to build connections and share your postpartum plan. Doulas often help families map out their support network, identify gaps, and offer referrals to holistic practitioners or postpartum groups that promote mental wellness.
Incorporate mind-body practices into daily life
Mindfulness techniques such as breathing exercises, meditation, prenatal yoga, or even simple body scans can reduce anxiety and build emotional resilience. These tools are especially useful when practiced regularly during pregnancy, as they become easier to draw upon during labor and early parenting. Many doulas offer guidance in relaxation methods, body awareness, and coping techniques tailored to each family’s needs and preferences.
Set realistic expectations about the postpartum period
The word postpartum is often misused. We hear it in the media when someone has done something awful to themselves or their newborn. Many times, people use it as if the word means depression. However, the word “postpartum” merely refers to the time period after the baby comes out of the body. Post means after, and partum refers to the baby separating from the mother’s body after being a symbiotic unit for nine months of pregnancy.
There are a number of mental health disorders that can occur after birth, and depression is only one of them. In addition, depression does not mean that a person will cause harm to themselves or someone else. It is characterized by thoughts and ideations of harm, but this is part of the stigma that prevents parents from admitting they are experiencing it. Depression can, but does not always, lead to psychosis if untreated. Psychosis is a more severe condition in which reality becomes distorted and harm may sometimes occur.
That being said, the early postpartum period, often romanticized, can be physically exhausting and emotionally complex. Hormonal shifts, disrupted sleep, and constant caregiving needs require grace, flexibility, and a nonjudgmental attitude toward yourself. Doulas provide grounded, evidence-based education that sets families up with realistic expectations, including what is normal, what is common, and what might require additional support.
Practice nonjudgmental self-awareness and compassion
Parenting can bring out insecurities, unresolved trauma, and self-doubt. One of the greatest mental health tools is learning to observe your internal dialogue with curiosity rather than judgment. Doulas help reinforce this mindset by holding space, listening without criticism, and encouraging self-compassion. Their presence reminds families that it’s okay not to know everything and that learning is part of the parenting process.
The role of the doula in supporting holistic mental health
Doulas are not just birth companions. They are trained professionals who offer emotional, educational, and physical support without judgment. Their care extends from pregnancy through birth and into the postpartum period, supporting the entire family system. A doula’s presence can help reduce fear, improve confidence, and act as a calming, objective guide during an emotionally charged transition. Because they are not medical providers, doulas are uniquely positioned to listen, educate, and empower without the influence of institutional biases or clinical pressure.
A well-trained doula, such as those who complete the MaternityWise certification programs, helps parents explore their options, clarify values, and prepare mentally for the many transitions ahead. They serve as protectors of autonomy, supporters of emotional well-being, and anchors in the midst of what can be a chaotic journey.
As you plan and prepare
Preparing for parenthood is not only about what to buy or how to give birth. It is about building mental and emotional resilience, cultivating support, and practicing self-compassion. By embracing a holistic approach and working with professionals such as doulas, families can move through this transition with greater ease, clarity, and joy. The more we prioritize mental health in the parenting journey, the more confident and connected we become in our roles as caregivers and as humans.
If you are interested in becoming a doula or want to learn more about the role doulas play in pregnancy, birth, and postpartum, please explore the MaternityWise Institute for options, mentors, financial support, and a professionally recognized credential.
Anne Wallen, Director and Founder of MaternityWise Intl
Anne Wallen is a respected figure in women’s health with over 30 years of experience and is a leading voice on global change in maternity care, particularly for those at greatest risk. She continues to educate and empower birth professionals in more than 20 countries, contributes to a variety of curricula, and shapes the future of maternal health through her impactful role as a speaker and mentor. Anne is the Director and co-founder of MaternityWise International, and her legacy lies in inspiring generational changes around and elevating women's healthcare worldwide.
