Support Options During Pregnancy: A Guide to Getting Help For Your Antenatal Mental Health

Written By Dr Natalie Cook

Pregnancy is often described as a joyful time, yet for many people it is emotionally complex. Anxiety, low mood, fear, disconnection, or emotional overwhelm are common during pregnancy, and they deserve attention and care.

This blog explains the main antenatal mental health support options in the UK, what they offer, and how they can help. You don’t need to choose just one, and you don’t need to wait until things reach crisis point.

Why Antenatal Mental Health Support Matters

Antenatal mental health refers to emotional and psychological wellbeing during pregnancy.

Research shows that mental health difficulties often begin during pregnancy, not only after birth. Early support can:

  • Reduce distress during pregnancy

  • Improve emotional adjustment

  • Reduce the risk of postnatal mental health difficulties

  • Help parents feel more supported and prepared

Support during pregnancy is not a sign of failure. It is care during a significant life transition.

GP or Midwife: Often the First Step

For many people, a GP or midwife is the first professional they speak to about their mental health during pregnancy.

They can:

  • Listen to concerns about anxiety, low mood, or emotional distress

  • Assess mental health symptoms

  • Refer to NHS perinatal mental health services

  • Discuss medication options if appropriate

You do not need to be in crisis to raise mental health concerns. If something doesn’t feel right emotionally, that is reason enough to speak to a healthcare professional.

Many parents worry about being “taken seriously” or fear judgement. In reality, antenatal mental health is increasingly recognised as an important part of maternity care.

NHS Perinatal Mental Health Services

In many areas of the UK, specialist NHS perinatal mental health teams are available for people experiencing moderate to severe difficulties during pregnancy or after birth.

These teams may offer:

  • Psychological therapy

  • Psychiatric assessment

  • Medication reviews

  • Care planning and coordination

Access is usually via referral from a GP or midwife.

While NHS services can be incredibly valuable, waiting times and thresholds vary by area. Some parents seek additional or alternative support while waiting, or choose private therapy for flexibility and continuity.

Psychological Therapy During Pregnancy

Psychological therapy with a Clinical Psychologist or clinician trained in perinatal mental health can be helpful for a wide range of antenatal difficulties, including anxiety, depression, trauma, and emotional overwhelm.

Therapy during pregnancy is preventative, not just reactive. It supports mental wellbeing during pregnancy and beyond.

Approaches commonly used include:

ACT (Acceptance & Commitment Therapy)

ACT is particularly well suited to pregnancy because it focuses on:

  • Changing how you relate to difficult thoughts and emotions

  • Reducing struggle with anxiety and uncertainty

  • Building psychological flexibility

  • Staying connected to what matters, even when things are hard

Rather than trying to eliminate anxiety, ACT helps people live alongside it with less suffering - an important approach in a time of uncertainty.

Compassion Focused Therapy (CFT)

CFT is helpful when pregnancy brings:

  • Self-criticism

  • Shame

  • Guilt for not feeling “how you should”

  • Harsh internal pressure

CFT works by:

  • Increasing emotional safety

  • Reducing threat responses

  • Developing a kinder, more supportive relationship with yourself

This can be especially important in pregnancy, when vulnerability is heightened.

EMDR (Eye Movement Desensitisation and Reprocessing)

EMDR may be helpful if you’ve experienced:

  • Pregnancy loss or infertility

  • Traumatic birth experiences

  • Medical trauma

  • Severe pregnancy symptoms such as hyperemesis gravidarum (HG)

EMDR helps the brain process traumatic experiences so they feel less overwhelming in the present.

Working with a therapist who understands pregnancy-specific needs is important when using trauma-focused approaches.

Counselling During Pregnancy

Counselling offers a supportive, reflective space to talk through emotional experiences.

It can be helpful for:

  • Adjustment to pregnancy

  • Relationship changes

  • Emotional expression

  • Feeling heard and understood

For some people, counselling provides enough support. For others - particularly where anxiety, trauma, or severe distress is present - psychological therapy may be more appropriate.

Choosing the right level of support depends on your needs, not on whether you are “struggling enough”.

Charities and Support Organisations (UK)

Charities can provide valuable information, reassurance, and emotional support, and often sit alongside professional care.

Useful UK organisations include:

Charities are particularly helpful if you need immediate support, community, or guidance on next steps.

Peer and Informal Support

Support during pregnancy doesn’t only come from professionals.

Many people find comfort in:

  • Trusted friends or family

  • Peer support groups

  • Online communities

Connection can be protective. However, peer support is not a replacement for professional care if distress is persistent or overwhelming. Equally, it’s okay if talking to others doesn’t feel helpful for you.

You Are Allowed to Use More Than One Type of Support

A common misconception is that you must choose one route to support.

In reality, many people use a combination:

  • GP or midwife

  • Psychological therapy

  • Charities

  • Trusted personal support

This is not “too much”. It is responsive care.

When to Seek Additional Support

Consider reaching out for professional help if:

  • Anxiety or low mood is persistent

  • Thoughts feel intrusive or frightening

  • You feel emotionally numb or detached

  • You are “getting through” pregnancy, rather than living it

  • Distress feels hard to manage alone

You do not need to justify needing support. Antenatal mental health care is care for you.

Staying Connected: Ongoing Support and Resources

If antenatal mental health is something you’re navigating, ongoing, thoughtful support can make a real difference.

At Little Steps Psychology Practice, we can:

  • Provide evidence-based psychological therapy to support you and your partner through, conception, pregnancy and into parenthood

  • Provide practical support grounded in ACT, EMDR, and compassion-focused approaches

  • Provide antenatal mental health education, and gentle, psychologically informed reflections.

You can:

Support during pregnancy doesn’t have to start in crisis.

Sometimes it starts with feeling seen and informed.

 

Dr Natalie Cook
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