Looking After Your Mental Health & Wellbeing During Pregnancy & Beyond by Bray Area Partnership

KEEP WELL CAMPAIGN: SUPPORTING PREGNANT AND NEW PARENTS IN EAST WICKLOW

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond Information and support services available, for younger pregnant and younger new Mams and Dads in east County Wicklow

Acknowledgments This booklet was in collaboration with Dr Sabrina Coyle, Senior Clinical Psychologist in Specialist Perinatal Mental Health, The Coombe Women and Infants University Hospital. Also, a special thank you to Chloe O’Brien and Gabriella Perka for their input and ideas in creating this booklet.

CONTENTS Finding out that you’re pregnant

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Supports available Pregnancy

Supports available

The birth of your baby - becoming a Mam Supports available

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Settling in with your baby

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Supports available Breastfeeding

Supports available

Your Mental Health in Pregnancy and After Birth Supports available

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Self-Care and Wellbeing Supports available

Support Services for New and Expectant Mothers in East Wicklow

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Finding out that you’re pregnant When you find out you're pregnant, you may feel happy and excited, or shocked, confused and upset. Everybody is different and can feel different emotions when they find out, do not worry if you're not feeling how you expected you would. You may still be feeling unsure and struggling to take in the news. Your personal journey to being pregnant is individual to you. Your pregnancy may have been planned or unplanned. It may have happened quickly and easily or you may have experienced some difficulties along the way. You should go to a GP (Doctor) when you find out you are pregnant. You can attend your own GP, you may feel embarrassed or worried about this and this is ok. You can speak to your doctor or nurse about any worries or concerns you may be feeling, any questions you may have and your options. Whatever your journey, you have now reached an incredible milestone, you are preparing to be a Mam. This is happening in very unusual and extraordinary times due to the current coronavirus pandemic. This may add to new and unexpected challenges.

SUPPORTS AVAILABLE: HSE My Options (online / free phone line):

My Options website or 1800 828010. It provides free and confidential information and counselling to people experiencing an unplanned pregnancy. Irish Family Planning Association:

The IFPA provide contraception, specialist pregnancy counselling, abortion care, sexual and reproductive health services and training. Appointment Line: 1850 495051 / www.ifpa.ie Your GP:

Your GP can be your first protocol when you find out you are pregnant. They can offer a range of supports and will refer you to your maternity hospital. You will also attend appointments with your doctor throughout your pregnancy. Women’s Health Clinic, Bray:

Specialise in women’s health, ante-natal care and you can also have a private scan. You can attend Bray Women’s clinic if you would feel more comfortable discussing your pregnancy and your options with a different GP to your own. Preparing for Life Programme, SPECS, Bray:

Phone (01) 2116481, email: specs@brayareapartnership.ie or visit SPECS Facebook / Instagram. Home visiting programme, delivering information about parenting and child development. National Maternity Hospital:

The Daisy Clinic is a new service that has been set up to provide antenatal care to women aged 19 years and younger at The National Maternity Hospital. You will be automatically directed to this Clinic when you book in. There is a dedicated midwife who will meet with you at each of your antenatal appointments and will link you in with appropriate services in the hospital.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Pregnancy Pregnancy is a time of great change and some Mams find that being pregnant re-awakens memories from their own childhood. This may bring up questions for you. Pregnancy can also bring about changes in your relationship. Everyone has the right to feel safe. If you are feeling threatened or unsafe, please speak with someone you trust or one of your health care providers. Pregnancy can also bring about changes to your body and to your identity. For some women the first trimester of pregnancy can be difficult, due to tiredness and sickness. You might feel more excited during the second trimester as you might start to see your bump and many mothers find they have more energy. You are nearly there during the third trimester and soon all the aches and pains, cramps, and nausea will be worth it as you finally get to meet your baby face to face. Take some time to reflect on the kind of Mam you would like to be for your baby? What do you think they will be like, what are your hopes and wishes for your child? Gentle touching your tummy and talking when your baby moves or kicks can help you feel connected to your baby. To help build a bond with your baby you could make a baby book to keep important keep sakes from pregnancy.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

SUPPORTS AVAILABLE: Circle of Security Parenting Course:

A programme to help parents’ learn to read and their child’s emotions more successfully and also recognise their own anxieties around parenting. Offered by: SPECS, Primary Care Psychology Bray and Wicklow. Bray Women’s Refuge:

Support women experiencing domestic violence, through the refuge and also outreach. Also assist women to know their legal rights and entitlements. Phone: (01) 2866163, website or Facebook. Arklow Community Action Resource Centre:

Supporting women experiencing domestic violence. Phone: (0404) 33837. Women’s Aid:

24hr free phone helpline, 1800 341 900.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

The birth of your baby - becoming a Mam You have now reached the end of your pregnancy and you are getting ready to give birth. The last few months are the time to pack your bags for the hospital, think of your birth plan, and contraception plan after the birth and whether you would like to breast or bottle feed. Your baby’s birth may have gone as you wished or it may have brought challenges and complications. Right now you may be feeling joy, hope and a sense of relief. You may also be feeling sad, worried, down and exhausted. However you are feeling is OK. Being a parent is hard work. Make sure you look after yourself. You can leave your partner or a relative in charge every now and again so that you can have a break. Even a short break can help. Having a baby is a time of huge change. It is normal to feel many different emotions. You will likely be exhausted as well which can make these feelings feel even more intense. Many Mams feel a sudden sense of responsibility for caring for their baby. This can trigger worry, doubt and feelings of guilt for not living up to the idea of the ‘perfect mam’. You will get most things right but you will also get little things wrong. Allow that to be OK. You might feel guilty for having feelings of stress or low mood, but these feelings are significantly impacted by biological factors that are out of your control, and not a reflection of your values as a mam.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

SUPPORTS AVAILABLE: Ante natal classes, NMH:

Email classes@nmh.ie or call Nicola or Susan (01) 6373499 to book your place, can also be requested during your appointment. Holles St. provide free ante natal classes and also run a specific class for young mothers. Ante-natal classes are a great way to prepare for the birth of your baby. Medical social work department, NMH:

Contact (01) 6373236 or (01) 6373526, or you can request this during an appointment. The social work team in Holles St. provide free practical and psychosocial services to women attending the hospital and are going through additional challenges. Your Public Health Nurse:

You will automatically be assigned a PHN in your area and they will visit you when you are home from the hospital after giving birth. They will check your baby’s weight and examine to make sure your baby is ok. They can support you and give advice on a range of different things for your baby, including sleep, feeding and parenting. You can also contact them, if you need, through your local primary care centre. HSE MyChild.ie website:

Information around all aspects of parenting, child development and advice and support for parents.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Settling in with your baby Your baby is unique individual with their own traits and personality characteristics. Give yourself the time to get to know their rhythms and patterns. Some babies have an easy temperament. Others are more difficult to soothe. Some will quickly settle into a consistent sleep pattern. Others will be more wakeful. It takes time for your baby to get used to all the new noises, voices, lights, people and changes in routine. Sometimes your baby will need your help to settle down and become calm. You can help them by; skin-to-skin contact, swaddling them and holding them close, rocking them, singing or talking to them softly and quietly or taking them somewhere quiet. Remember, responding to your baby’s needs and cuddling them won’t spoil them. Your baby will thrive when they feel safe, and secure and loved. To provide this for your baby, you also need to protect time for caring to yourself. Feelings of irritability towards your baby can be very common and this is no reflection of you as a mother but an indicator or internal sign that your body and mind is under stress, and you need extra support. Take up any offers of help and support. Reach out to family, friends and other new mothers for emotional and social support. Don’t try do it all alone!

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

SUPPORTS AVAILABLE: Baby Massage:

Available with SPECS Bray (01) 2116481, Novara Centre Bray (website), Shoreline Leisure Centre and Pool Bray, Little Miracles Delgany (website), Mummys Tummy Yoga Greystones (website) to name a few. Other local areas may also provide classes, Google search baby massage in your local area. Parent and Baby Groups/Parent Support Groups:

Wicklow County Childcare Committee; website: https://www.wccc.ie/parents/parent-toddler-groups, have a list of available parent and toddler groups in Co. Wicklow. Peep parent and toddler/baby groups:

SPECS, Bray, (01) 2116481 or website: www.specsbray.com St. Fergals Resource Centre:

Young mothers support group. Phone: (01) 2760376. Greystones Resource Centre:

Offer play therapy, low cost teen/ adult counselling, pilates and women’s group. Phone: (01) 2557528. Resource Centres:

Your local resource centre may run groups for parents and/ or for parent and babies. Springboard, Arklow:

Provide a range of family support services. website; https://www.docchildandfamily.ie/ or (0402) 24828. Wicklow Child and Family Project, Wicklow Town:

Provide services and supports for families. www.wicklowpartnership.ie/wicklow-child-family-project/ or contact (0404) 64725.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Breastfeeding Your pregnancy is a good time to think about how you want to feed your baby. If you are undecided about breastfeeding long term, why not consider giving your baby the first feed? The colostrum that you produce just after birth is full of antibodies which will help protect your baby from infection and full of nutrients that your baby needs in order to thrive. Even if you don’t continue to breastfeed, your baby will still receive many benefits from having that first feed. The health benefits of breastfeeding for babies include less risk of; stomach upsets, cough and colds, ear infections and obesity. It also helps them to have good mental development and good mouth formation. The health benefits for Mams include; less risk of breast and ovarian cancer and stronger bones in later life. Breastfeeding also creates a special bond between Mam and baby, it is cheaper and requires less equipment and saves you times because you don’t have to prepare bottles.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

SUPPORT AVAILABLE HSE/ PHN breastfeeding support groups:

The PHN run breastfeeding groups for all mam’s, contact local health centre for more information. Lactation Support, National Maternity Hospital:

NMH run a breastfeeding webinar the first Friday of every month, starting June 5th and also have breastfeeding support. To make an appointment for the Breastfeeding Clinic please email sdoyle@nmh.ie or Phone: (01) 6373251. Lactation consultant:

Contact local health centre Bray (01) 7786020 / South Wicklow (086) 0408884. HSE Breastfeeding support online website:

www.breastfeedingnetwork.org.uk Cuidiu:

Offer information and support with breastfeeding and run breastfeeding groups, parent to parent support and also parent and toddler groups. Website contact details for groups available in North Wicklow: https://www.cuidiu.ie/northwicklow_contacts La Leche League:

Available in Bray, Greystones, Wicklow and Arklow. Support mothers with breastfeeding through mother-to-mother support, education and groups / coffee mornings.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Your Mental Health in Pregnancy and After Birth Having a baby is a major event in a woman’s life. It can be an exciting and wonderful experience but it can be a time of mood swings caused by hormonal changes. It is important to recognise when you are not coping and get support. Up to 80% of new Mams will experience the ‘baby blues’ in the days after birth- feeling irritable, low, anxious and crying easily. This usually ends when your baby is about 10 days old. However, if these feelings continue for longer than 2 weeks, it is important to talk with your GP, Midwife or Public Health Nurse to see if you need some additional support. You don’t have to wait 2 weeks, if you feel like you need the support sooner. Up to 1 in 5 women will experience a mental health problem in pregnancy or in the first year after birth. If you have suffered from a mental health problems in the past, you may be more vulnerable to relapse at this time. This is nothing to feel ashamed of and it is ok to ask for help, it doesn’t mean you aren’t being a good Mam. Don’t blame yourself or your partner; this is not your fault. Talk to someone and make sure you are getting enough rest. With the right help and support, you will get back on track and begin to grown in confidence as a Mam and being with your baby. Research shows the presence of these feelings do not harm your baby, it is the actions that you take that are important. If you take steps to engage and connect with your baby, even if in the short term you might feel like you are faking it, that’s ok. Babies are wired to connect and if there are times of disconnection that it ok, their father or other family members can pick up the slack during these times.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

SUPPORT AVAILABLE National Maternity Hospital Perinatal Mental Health Team:

NMH have a specialised team of a mental health nurse, midwife, social worker, psychologist and psychiatrist. Speak to your midwife during your appointment if you would like to engage in this service. Mothers Mental Health Workshop, Bray:

Support group that is delivered by Bray Primary Care Adult Psychologist. Contact Jessica O’Brien on (087) 7171856 / (01) 7786020 or email Jessica.obrien3@hse.ie. Primary Care also offer individual therapy sessions. Jigsaw, Bray:

Mental health support for young people aged 12 up to the age of 24. Online message support on jigsaw.ie or phone (01) 5240796. ASPIRE Social Prescribing Service and additional Wellbeing Course, Bray:

Social prescribing is 1:1 support for over 6-12 weeks with an opportunity to join the online well-being group. Contact Alexandra / Caragh on (01) 2868266. CIPC Counselling Services:

Counselling in Primary Care is suitable for people who are experiencing certain difficulties such as: depression, anxiety, panic reactions, relationship problems, loss issues, stress. You have to be referred by your GP and have a medical card. Postnatal Depression Ireland:

www.pnd.ie, email: support@pnd.ie or phone: (021) 4922083. AWARE:

www.aware.ie or phone: 1800 804848. Parentline:

www.parentline.ie, or phone (01) 8733500 / 1890 927277. Your Mental Health:

The www.yourmentalhealth.ie website provides information and signposting on all mental health supports and services that are available nationally and locally provided by the HSE and its funded partners. You can also call the Freephone YourMentalHealth information line to find supports and services, 24hr phone line, 1800 111888. Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Self-Care and Wellbeing Bringing your baby home can be a wonderful time, but it can also be chaotic and exhausting. Life with a new baby is demanding and unpredictable. This makes it hard to ﬁnd time for your own needs — even things as basic as having a shower or making a sandwich. You’ll be tired, and sometimes overwhelmed. Self-care in early motherhood comes in many forms, ranging from doing small things for yourself to seeking support of family and friends to asking for help from health professionals. Things to try: *

Do as little as possible. Keep housework to a minimum (you and the baby are more important).

If you have a partner, ask them to bath and change the baby — it gives you a break and helps the baby get to know both parents.

Try to have ‘time out’ every day, even if it’s only 20 minutes to have a bath, read a magazine, go for a walk, watch TV or phone a friend.

Take time out for yourself – go for a walk, meet friends or have a bath while someone else looks after your baby.

Meet other parents – for example, at mother and baby groups.

Accept offers of help from friends and family.

Rest when your baby sleeps or whenever you can.

Be kind to yourself and remember that you are doing the best you can.

Relaxation techniques you can try: *

Meditation or deep breathing exercises (YouTube have videos you can follow along)

Yoga or going for a walk

Listening to music

A nice bath or long shower

Finding a hobby or something you have an interest in

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Support Services for New and Expectant Mothers in East Wicklow HSE Public Health Nurses: Bray: (01) 7786020 Greystones: (01) 2877311 Newtown: (01) 2018500 Roundwood: (01) 2818481 Wicklow: (0404) 63300 Arklow: (0402) 39624 Your General Practitioner Your GP can offer a range of supports and can refer you to specialist services if required. Specialist Perinatal Mental Health Supports in Maternity Hospitals Your midwife, GP or PHN can refer you to the specialist Perinatal Mental Health Service in your maternity hospital. They can provide multi-disciplinary intervention for mental health difficulties in the perinatal period (during pregnancy and up to 12 months after birth). Mental Health Midwife in your Maternity Hospital There is a mental health midwife available in your maternity hospital. She can provide help in relation to mild symptoms of anxiety, depression, etc. and link you with the specialist team if needed.

National Maternity Hospital (Holles St.) Perinatal Mental Health: NMH have a specialised team of a mental health nurse, midwife, social worker, psychologist and psychiatrist. Speak to your midwife during your appointment if you would like to engage in this service. Contact (01) 6373128 / (01) 6373100. Medical social work department, NMH: Contact (01) 6373236 or (01) 6373526, or you can request this during an appointment. The social work team in Holles St. provide free practical and psychosocial services to women attending the hospital and are going through additional challenges. Bereavement Clinic/ Early Pregnancy Support Group: Contact (01) 6373100. HSE Primary Care Psychology Services Provides support to people across the lifespan experiencing mild to moderate psychological difficulties. Contact your local primary care centre. Bray Primary Care Psychology also run ‘Mothers Mental health’ workshop for women who are pregnant, a new mother or a mother of young children who are feeling anxious, stressed or low in mood. Contact Jessica on (087) 7171856.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Spuntout Online Spunout is a website with information and advice for young people, including sex, relationships, health and wellbeing and mental health, www.spunout.ie Jigsaw Bray Offer a listening ear, and give expert advice and support to young people aged 12 – 25 years-old, who would like support with their mental health. Jigsaw offer faceto-face counselling and support but also have online support available through their website, www.jigsaw.ie. Contact Jigsaw Wicklow on (01) 5240796 or email Ann Prendergast; ann.prendergast@jigsaw.ie. Your Mental Health Online The www.yourmentalhealth.ie website provides information and signposting on all mental health supports and services that are available nationally and locally provided by the HSE and its funded partners. You can also call the Freephone YourMentalHealth information line to find supports and services, 24hr phone line, 1800 111888. Pieta House Pieta House provides therapy sessions to people who are in suicidal distress and people who are self-harming. They have 13 centres located all around Ireland. You can also contact their free phone and text listening services at any hour of the day by phoning Freecall 1800 247247 or you can simply text HELP to 51444.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

ASPIRE Social Prescribing Programme The Programme supports people with their health and well-being by connecting them with a range of services and activities in their local community. ASPIRE is open to anyone from the Bray or Greystones areas who feels they need support with their health & well-being. Supports those who struggle with the impact of current social distancing and limited social contact, would like to improve their emotional wellbeing, have a long-term health condition, are going through life changing events, or feel socially isolated or lonely. Phone: (01) 2868266, email: alex@brayareapartnership.ie / caraghmunn@brayareapartnership.ie Social Prescribing, Wicklow Social prescribing is about supporting the health and wellbeing of people by using community based activities and supports such as exercise, art, reading and green activities, training and stress management other supports provided by local community and voluntary groups. The social prescribing well-being coordinator will talk to you about what activities interest you, the benefits of participating in them and will assist and support you in attending these activities. Phone Paul Brown, (087) 3324637, Email: pbrown@wicklowpartnership.ie

Traveller Counselling Service Traveller Counselling Service is a mental health service run specifically for Travellers. You can talk to them about depression, anxiety, bereavement, or other issues. Located in Bray, You can book an appointment by calling (086) 3081476. You can find out more on the Traveller Counselling Service website. Samaritans Samaritans is a listening service for anyone who is in distress or upset about something. You do not have to be suicidal or depressed to call Samaritans, although this is one of the things that they may help with. They provide a 24 hour phone, text and e-mail listening service. You can contact them by telephone on 116 123, text them on (087) 2609090 or e-mail them on jo@samaritans.ie. Low cost counselling and therapy Many counselling and therapy centres offer free or low cost services, depending on your financial situation. Find a therapist in your area on the Irish Association for Counselling and Psychotherapy website. Family Resource Centres Family recourse centres provide a community based model of family support. Greystones Family Resource Centre: (01) 2557528 Little Bray Family Resource and Development Centre: (01) 2867644 South Bray Family Resource Centre: (01) 2760376 18

SPECS SPECS in Bray offers a number of individual and group supports to pregnant and new parents. Preparing for Life home visiting programme, baby massage, Circle of Security parenting course, Parenting when Separated parenting course and Parents Plus Early Years programme. SPECS also run Peep parent a toddler groups in the local area. Phone (01) 2116481, Facebook / Instagram SPECS Bray or www.specsbray.com Springboard Arklow Provides a Community Based Family Support Service to parents and children in Arklow Town and surrounding areas. The service offers intensive family support work to families. Families are either referred by other agencies, or can self-refer to the project. Some of the programme offered are NVR, Incredible Years and Coping Skills Programme. As well as individual work the project offers a range of group programmes such as: Parenting Programmes, Groups for children, Individual Counselling etc. Phone (0402) 24828, Facebook: Arklow Springboard Family Support Service TUSLA TULSA can provide support for families through Meitheal, family support workers and social workers. Referrals can be made through self-referrals, PHN, GP, schools, mental health professionals and other services link in with the family.

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

Wicklow Child and Family Project Provides a community based family support service in Wicklow Town and surrounding areas. They support parents and address issues such as: parenting skills; parent / child relationships; relationship issues; separation; behavioural difficulties; alcohol & drug issues; domestic abuse; anger management; mental health issues; housing; finance. Also provide psychotherapists, family therapist, play therapist and counselling psychologists on a sessional basis to deliver both individual & family therapy to the families linked with the project. Phone: (087) 2873789 / (0404) 64725 or Email: adminwcandfp@ wicklowpartnership.ie

HSE MyChild.ie Website Information around all aspects of parenting, child development and advice and support for parents.

Barnardo’s Provide Family Intervention and Support programme designed to respond to families where there are needs in relation to drug and alcohol use, particularly where that use is impacting on the wellbeing of children and young people. Deliver a range of intensive family interventions which specifically target these children and families from pregnancy to 15 years. They work with families where parents are in recovery or seeking support with addiction. Also work directly with children affected by parental drug or alcohol use, either current or past. Contact: tracey.toner@barnardos.ie / (087) 9262481, jane.walsh@barnardos.ie / (086) 0121663. Office number (01) 9058749

La Leche League Available in Bray, Greystones, Wicklow and Arklow. Support mothers with breastfeeding through mother-to-mother support, education and groups / coffee mornings. Website: https://www. lalecheleagueireland.com/locations/ wicklow/

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

One Family Provide support and information for people parenting alone, sharing parenting and for those separating. Phone: (01) 6629212 / www.onefamily.ie Cuidiu Offer childbirth education, postnatal support, breastfeeding support and local meets and events. Email: info@cuidiu.ie / www.cuidiu.ie

HSE Breastfeeding Groups / Weaning Groups Public Health Nurses run weekly local breastfeeding and weaning (when your child is 4-6 moths) groups in Primary Care Centres. Contact your local Primary Health centre for more information

Parentline Parentline is a national, confidential helpline that offers parents support, information and guidance on all aspects of being a parent and any parenting issues. Call (01) 8733500 or 1890 927277 www.parentline.ie

Irish Family Planning Association The IFPA provide contraception, specialist pregnancy counselling, abortion care, sexual and reproductive health services and training. Appointment Line: 1850 495051 / www.ifpa.ie

Postnatal Depression Ireland Provide support, help and friendship to those suffering from the effects of postnatal depression. Phone (021) 4922083/ www.pnd.ie

Bray Women’s Refuge Support women experiencing domestic violence, through the refuge and also outreach. Also assist women to know their legal rights and entitlements. Phone: (01) 2866163, website or Facebook

Féileacáin Offers support to parents affected by the death of a baby around the time of birth. Phone (085) 2496464 / www.feileacain.ie Irish Sudden Infant Death Association I.S.I.D.A offers support to families bereaved by the sudden unexpected and often unexplained death of an infant or young child and to others affected by it. Phone (01) 8732711 / www.isida.ie

Women’s Aid Offer confidential information, support and understanding to women who are being abused by current or former boyfriends, partners or husbands. 24 hour helpline: 1800 341900 Emergency Departments Tallaght Hospital: (01) 4142000 St. Vincent’s Hospital: (01) 2214000 GP Out of Hours Services (Care Doctor) Phone: 0818 300365

My Options My options is a HSE Freephone line that provides free and confidential information and counselling to people experiencing an unplanned pregnancy. Freephone: 1800 828010

Looking after your Mental Health & Wellbeing during Pregnancy and Beyond

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