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BrightLife: Mental Health Resource for Children

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BrightLife: Mental Health Resource for Children

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BrightLife Kids - A CalHope Program by Brightline

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Brightline brings support to kids and families for everyday challenges and behavioral health conditions.

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For Everyone

Community Resiliency Model (CRM)®

The Community Resiliency Model (CRM)® trains community members to not only help themselves but to help others within their wider social network. The primary focus of this skills-based, stabilization program is to re-set the natural balance of the nervous system.

CRM's goal is to help to create "trauma-informed" and "resiliency-focused" communities that share a common understanding of the impact of trauma and chronic stress on the nervous system and how resiliency can be restored or increased using this skills-based approach.

CRM Workshops

CRM Workshops introduces the six wellness skills of CRM designed to help adults and children learn to track their own nervous systems in order to bring the body, mind and spirit back into greater balance, and to encourage people to pass the skills along to family, friends and their wider community.

CRM Teacher Training Program

CRM Teacher Training programs help create capacity in local communities. Communities throughout the world are encouraged to infuse their unique cultural lens in order to increase the efficacy of the CRM Skills.

CRM Videos

Listen to personal stories of how CRM has influenced people's lives.

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Community Resiliency Model (CRM)® - Trauma Resource Institute

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CRM Workshops introduces the six wellness skills of CRM designed to help adults and children learn to track their own nervous systems in order to bring the body, mind and spirit back into greater balance, and to encourage people to pass the skills along to family, friends and their wider community.

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Public and private organizations have recognized the need to grow the mental health workforce. Those efforts include new funding, strategic planning, and supporting a network of research centers to help understand mental health demands and the supply of mental health professionals.

Very little of the existing work focuses on Black Mental Health or Black Mental Health Professionals.

The principle of Self-Determination (Kujichagulia) demands that we define for ourselves, name ourselves, create for ourselves, and speak for ourselves.

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The Association of Black Psychologists. Inc.

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I am grateful for the opportunity to serve as the 22nd President of the Asian American Psychological Association (AAPA), alongside Vice President Dr. Nellie Tran and past-president Dr. Helen Hsu. I am honored to serve under a legacy of great AAPA presidents and alongside several amazing leaders who comprise our current AAPA Executive Committee!
Founded in 1972 by a group of Asian American psychologists and other mental health professionals in the San Francisco Bay Area, the mission of the Asian American Psychological Association is to advance the mental health and well-being of Asian American communities through research, professional practice, education, and policy.
AAPA is an intersectional community composed of multi-disciplinary professionals, educators, researchers, clinicians, advocates, students, and allies. We are not only psychologists and psychology professors, but also social workers, marital and family therapists, public health professionals and other disciplines who are committed to Asian American mental health and well-being. We are a community of US born, immigrants, refugees, mixed heritage, or from dozens of varied Asian, Native and Pacific Islander heritages, of every sexual orientation and gender expression and varied socioeconomic and disability status.

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Home - Asian American Psychological Association

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I am grateful for the opportunity to serve as the 22nd President of the Asian American Psychological Association (AAPA), alongside Vice President Dr. Nellie Tran and past-president Dr. Helen Hsu. I am honored to serve under a legacy of great AAPA presidents and alongside several amazing leaders who comprise our current AAPA Executive Committee!

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iChill is a free app that teaches six wellness skills from the Trauma Resiliency Model (TRM)® and Community Resiliency Model (CRM)® to help you manage sensations associated with trauma and stress, enhancing your well-being

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Are you stressed out, not feeling like yourself, or worried about a family member? iChill can help by teaching you the Community Resiliency Model, a set of self-help skills. You will learn simple info about how stress affects the mind and body. iChill is also available in Spanish and Ukrainian (use the pink button on the home screen, top right).

Our free iChill App takes users through the wellness skills of the Trauma Resiliency Mode l and theCommunity Resiliency Model. It is available for:

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Are you stressed out, not feeling like yourself, or worried about a family member? iChill can help by teaching you the Community Resiliency Model, a set of self-help skills. You will learn simple info about how stress affects the mind and body.

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Caring Futures offers critical assistance, resources, and a supportive community for caregivers and family members of adults with developmental disabilities. This email has information about our upcoming webinars and classes

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A Free Six-week Live Online Class Series

Step-by-step process to help you design a plan for the future care of your family member

Small and welcoming learning environment for a personalized experience

Classes taught by trained instructors, ensuring a supportive learning experience

Developed in collaboration with the Institute on Disability and Human Development at the University of Illinois at Chicago

Classes available in both English and Spanish (ASL upon request)

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A Free Six-week Live Online Class Series Step-by-step process to help you design a plan for the future care of your family member Small and welcoming learning environment for a personalized experience Classes taught by trained instructors, ensuring a supportive learning experience Developed in collaboration with the Institute on Disability and Human Development at the University of Illinois at Chicago Classes available in both English and Spanish (ASL upon request)

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Caregiver stress and cultural identity in families of preschoolers with developmental delay and behavioral problems - PubMed

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Findings suggest that among cultural minority caregivers of young children with developmental and behavioral problems, acculturation and enculturation may influence caregiver stress. While the cross-sectional nature of the study precludes causal conclusions, clinicians should consider how cultural f …

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Autonomous Sensory Meridian Response (ASMR)

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Autonomous Sensory Meridian Response (ASMR)

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Overview Have you ever felt tingles in your head and deeply relaxed while getting a haircut, listening to someone turn magazine pages, listening to a specific person talk in a gentle manner, or whi…

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This website includes resources that include a support group locator tools for families who have lost a child.

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The words of TCF's Founder, Simon Stephens, resonate with those who have come to The Compassionate Friends hoping to find a purpose in a life that suddenly seems so empty. Whether your family has had a child die (at any age, from any cause) or you are trying to help those who have gone through this life altering experience, The Compassionate Friends exists to provide friendship, understanding, and hope to those going through the natural grieving process.

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The Compassionate Friends Non-Profit Organization for Grief

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The Compassionate Friends non-profit organization exists to provide friendship, understanding, and hope to those going through the natural grieving process.

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The Child Mind Institute is dedicated to transforming the lives of children and families struggling with mental health and learning disorders by giving them the help they need to thrive.

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Child Mind Institute | Transforming Children’s Lives.

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The Child Mind Institute is an independent nonprofit dedicated to transforming the lives of children struggling with mental health and learning disorders.

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Melissa Nunes-Harwitt, LMSW, shares another method, called Hand on Heart, to help ease a racing mind.

Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.

Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:

5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.

4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.

3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.

2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.

1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like-gum, coffee, or the sandwich from lunch?

This technique is one of many options you could use if you are feeling anxious or overwhelmed. If anxiety is something that you struggle with regularly, and you continue to have trouble refocusing or coping with these feelings, please talk to your doctor or contact Behavioral Health Partners at (585) 276-6900. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety, and depression.

By: Sara Smith, BSW

Source: SOAR, Inc.

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Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities can cause even the calmest person to feel a little stressed. A five-step exercise can help during periods of anxiety or panic. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety, and depression.
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American Academy of Child & Adolescent Resource Centers

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American Academy of Child & Adolescent Resource Centers

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AACAP Resource Centers empower consumers through patient education. Each AACAP Resource Center contains consumer-friendly definitions, answers to frequently asked questions, clinical resources, expert videos, and abstracts from JAACAP, Scientific Proceedings and Facts for Families relevant to each disorder.

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Autism spectrum disorders affect as many as 1 in 150 American children. Types of autism include autistic disorder, pervasive developmental disorder, and Asperger's syndrome. The cause of autism is not known.

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AACAP Resource Centers empower consumers through patient education. Each AACAP Resource Center contains consumer-friendly definitions, answers to frequently asked questions, videos and more.

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This free online dashboard links you to personalized information that matches your unique caregiving needs. It includes resources in Chinese, Spanish, Tagalog, and Vietnamese.

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Looking for quality information, support, and resources related to family caregiving? Sign up for CareNav, a free online dashboard loaded with personalized information that matches your unique caregiving needs.

The mission of Family Caregiver Alliance is to improve the quality of the life for family caregivers and the people who receive their care. Find out more about our work.

We are excited to provide many resources in Spanish, Chinese, Vietnamese, and Tagalog.

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Looking for quality information, support, and resources related to family caregiving? Sign up for CareNav, a free online dashboard loaded with personalized information that matches your unique caregiving needs. The mission of Family Caregiver Alliance is to improve the quality of the life for family caregivers and the people who receive their care.

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If a child has high levels of anxiety and does not want to attend school, they may be experiencing Emotionally Based School Avoidance (EBSA). This resource provides EBSA information and strategies for parents and other caregivers.

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Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions.

Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from anxious feelings.

You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they're especially helpful for improving:

These techniques use your five senses or tangible objects - things you can touch - to help you move through distress.

1. Put your hands in water

Focus on the water's temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?

Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?

2. Pick up or touch items near you

Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.

3. Breathe deeply

Slowly inhale, then exhale. If it helps, you can say or think "in" and "out" with each breath. Feel each breath filling your lungs and note how it feels to push it back out.

4. Savor a food or drink

Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavors that linger on your tongue.

5. Take a short walk

Concentrate on your steps - you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

6. Hold a piece of ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

7. Savor a scent

Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on).

8. Move your body

Do a few exercises or stretches. You could try:

jumping jacks

jumping up and down

jumping rope

jogging in place

stretching different muscle groups one by one

Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air.

How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.

9. Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language?

Let the sounds wash over you and remind you where you are.

10. Feel your body

You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Consider:

your hair on your shoulders or forehead

the weight of your shirt on your shoulders

whether your arms feel loose or stiff at your sides

your heartbeat, and whether it's rapid or steady

whether your stomach feels full or you feel hungry

whether your legs are crossed or your feet are resting on the floor

Curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?

11. Try the 5-4-3-2-1 method

Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing:

5 things you hear

4 things you see

3 things you can touch from where you're sitting

2 things you can smell

1 thing you can taste

Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.

These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.

12. Play a memory game

Look at a detailed photograph or picture (like a cityscape or other "busy" scene) for 5-10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind in as much detail as possible. Or, you can mentally list all the things you remember from the picture.

13. Think in categories

Choose one or two broad categories, such as "musical instruments," "ice cream flavors," or "baseball teams." Take a minute or so to mentally list as many things from each category as you can.

14. Use math and numbers

Even if you aren't a math person, numbers may help center you.

Try:

running through a times table in your head

counting backward from 100

choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 - 3 = 17, 8 × 2 + 1 = 17, etc.)

15. Recite something

Think of a poem, song, or book passage you know by heart. Recite it quietly to yourself or in your head.

If you say the words aloud, focus on the shape of each word on your lips and in your mouth. If you say the words in your head, visualize each word as you'd see it on a page.

16. Make yourself laugh

Make up a silly joke - the kind you'd find on a candy wrapper or popsicle stick.

You might also watch your favorite funny animal video, a clip from a comedian or TV show you enjoy, or anything else you know will make you laugh.

17. Use an anchoring statement

This might be something like, "I'm Full Name. I'm X years old. I live in City, State. Today is Friday, June 3. It's 10:04 in the morning. I'm sitting at my desk at work. There's no one else in the room."

You can expand on the phrase by adding details until you feel calm, such as, "It's raining lightly, but I can still see the sun. It's my break time. I'm thirsty, so I'm going to make a cup of tea."

18. Visualize a daily task you enjoy or don't mind doing

If you like doing laundry, for example, think about how you'd put away a finished load.

"The clothes feel warm coming out of the dryer. They're soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I'm spreading them out over the bed so they won't wrinkle. I'm folding the towels first, shaking them out before folding them into halves, then thirds," and so on.

19. Describe a common task

Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you're giving someone else instructions on how to do it.

20. Imagine yourself leaving the painful feelings behind

Visualize:

gathering the emotions, balling them up, and putting them into a box

walking, swimming, biking, or jogging away from painful feelings

your thoughts as a song or TV show you dislike, changing the channel or turning down the volume - they're still there, but you don't have to listen to them

21. Describe what's around you

Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible.

"This bench is red, but the bench over there is green. It's warm under my jeans since I'm in the sun. It feels rough, but there aren't any splinters. The air smells like smoke. I hear kids laughing and dogs barking."

You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.

22. Picture the voice or face of someone you love

If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough but that you'll get through it.

23. Practice self-kindness

Repeat kind, compassionate phrases to yourself:

"You're having a rough time, but you'll make it through."

"You're strong, and you can move through this pain."

"You're trying hard, and you're doing your best."

Say it, either aloud or in your head, as many times as you need.

24. Sit with your pet

If you're at home and have a pet, spend a few moments just sitting with them. If they're of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.

Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.

25. List favorites

List three favorite things in several different categories, such as:

26. Visualize your favorite place

Think of your favorite place, whether it's the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you smell.

Try to recall the last time you went there. Think about what you did there and how it felt at the time.

27. Plan an activity

This might be something you do alone or with a friend or loved one. Think of what you'll do and when. Maybe you'll go to dinner, take a walk on the beach, see a movie you've been looking forward to, or visit a museum.

Focus on the details, such as what you'll wear, when you'll go, and how you'll get there.

28. Touch something comforting

This could be your favorite blanket, a much-loved T-shirt, a smooth stone, or anything that feels good to touch. Think about how it feels under your fingers or in your hand.

If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.

29. List positive things

Write or mentally list four or five things in your life that bring you joy, visualizing each briefly.

30. Listen to music

Put on your favorite song, but pretend you're listening to it for the first time. Focus on the melody and lyrics (if there are any).

Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most.

While there's little research explaining how grounding techniques work, the techniques represent a common strategy for managing PTSD and anxiety.

Grounding techniques use tools such as visualization and senses including sight, hearing, and smell to help distract you from a variety of possible feelings and thoughts. Like mindfulness techniques, they help you return to the present moment.

During a panic attack or traumatic flashback, your emotions can take over your thoughts and physical responses. Focusing on the present through grounding techniques can help interrupt your body's response and return your brain and feelings to a place of safety.

Grounding yourself isn't always easy. It may take some time to find the techniques that work best for you in different situations.

Here are some additional tips to help you get the most out of these techniques:

Practice: It can help to practice grounding even when you aren't dissociating or experiencing distress. If you get used to an exercise before you need to use it, it may take less effort when you want to use it to cope in the moment.

Avoid assigning values: For example, if you're grounding yourself by describing your environment, concentrate on the basics of your surroundings rather than how you feel about them.

Check in with yourself: Before and after a grounding exercise, rate your distress as a number between 1 and 10. What level is your distress when you begin? How much did it decrease after the exercise? This can help you get a better idea of whether a particular technique is working for you.

Grounding techniques can be powerful tools to help you cope with distressing thoughts in the moment. If you're having trouble using grounding techniques, a therapist may be able to assist.

It's also important to get help from a therapist so you can address the root cause of your distress. If you don't have one yet, check out our guide to affordable therapy.
If you need help finding a mental health professional, then check out our FindCare tool here.
What is the 5 4 3 2 1 grounding method or the rule of 5 grounding technique?

This technique asks you to count backward from 5 by thinking of your senses. You begin by noting 5 sounds you can hear and then move through all of your senses until you get to 1.

What does grounding do to your body?

Using grounding techniques can help you manage feelings like:

distress

traumatic flashbacks

nightmares

painful emotions, like anger

anxiety

It's best to try doing a grounding exercise when you first start to feel bad. Don't wait for distress to reach a level that's harder to handle. If the technique doesn't work at first, try to stick with it for a bit before moving on to another.

What are some grounding techniques for PTSD?

Various grounding techniques can help support you if you're living with PTSD. This includes focusing on the five senses, doing breathing exercises, or using a grounding mat.

Learn more about grounding types.

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Grounding Techniques: Exercises for Anxiety, PTSD, and More

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Grounding techniques can help you manage distressing thoughts and flashbacks in the moment. Learn 30 techniques to add to your emotional toolbox.

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The Path To Recovery Begins With Knowledge

AddictionResource.net is a free resource created to help individuals and families impacted by substance abuse better understand the disease of addiction and the path to recovery.

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Drug And Alcohol Addiction Information - Addiction Resource

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AddictionResource.net provides the latest information regarding substance abuse, addiction, and treatment options. Learn more.

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24/7 free and confidential support for people in distress. Call or text 988 to connect with trained counselors who are ready to listen without judgment.

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Skip to main content

We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

988

¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!
Haga clic aquí para obtener información sobre cómo acceder a todos los servicios en español.

Conocer más

Stock photo by iStock.

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

About The Lifeline

Anyone could be struggling with suicide. Find more specific resources below.

I'm Struggling With Individuals with Neurodivergence

We understand that every struggle is different. Experience the stories of people like you, and how they overcame crisis to find hope and recovery.
read stories of hope & recovery

First, you'll hear an automated message featuring additional options while your call is routed to your local 988 Lifeline network crisis center.

We'll play you a little music while we connect you to a skilled, trained crisis worker.

A trained crisis worker at your local center will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and get you the help you need.

988 Lifeline Center calls are free and confidential, and we're available 24/7.

Show What Happens When You Call The Lifeline

Everyone Plays A Role In Suicide Prevention

Get in touch

Call the Lifeline

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Skip to main content We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States. 988 ¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!

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Center for Community Solutions Crisis Line

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Center for Community Solutions Crisis Line

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Center for Community Solutions | 24/7 Crisis Hotline

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Text HOME to 741741 to connect with a Crisis Counselor. Free 24/7 support for those experiencing any type of crisis.

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Crisis Text Line | Text HOME To 741741 free, 24/7 Crisis Counseling

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Crisis Text Line provides free, 24/7 support via text message. We're here for everything: anxiety, depression, suicide, school. Text HOME to 741741.

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National Mental Health Support

RAINN Leading the National Effort to End Sexual Violence

1-800-656-4673

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1-877-565-8860

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Dedicated support for veterans and service members. Call 988 then press 1, or text 838255 for immediate assistance.

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24/7, confidential crisis support for Veterans and their loved ones. Contact the Veterans Crisis Line: Dial 988 then Press 1, chat online, or text 838255.

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Explore popular meditation apps like Headspace and Calm for guided mindfulness exercises, sleep stories, and anxiety relief.

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Track your mood, identify triggers, and practice gratitude with digital or physical journaling. Consider apps like Daylio or traditional paper journals.

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Rhythm Regulates Us
Access your Brain’s Natural Calming Mechanism POWERFUL RHYTHMIC INTERVENTION FOR POST-TRAUMATIC STRESS AND ANXIETY Get Started Rhythm Regulates POWERFUL RHYTHMIC INTERVENTION FOR POST TRAUMATIC STRESS AND ANXIETY Get Started Take An Active Part In Your Healing In The Comfort of Your Home Refuge In

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Regular exercise, healthy sleep habits, and proper nutrition play crucial roles in mental health. Find activities that work for your lifestyle.

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The National Alliance on Mental Illness offers free support groups nationwide for individuals and families affected by mental health conditions.

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NAMI support groups are peer-led and offer participants an opportunity to share their experiences and gain support from other attendees. Los Grupos de Apoyo están disponibles en Español. Por favor comuníquese con su organización NAMI estatal para obtener más información.

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Information and resources to help if a child is anxious about school or is being bullied.

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It's normal for children and young people to feel worried about something that's happening at school - for example, when starting a new school or during exams. Sometimes, however, school can become challenging, stressful or distressing over a much longer period of time.

If your child is feeling anxious about school, or not able to go, it can be exhausting for both of you. Mornings in particular can become really stressful for the whole family, as you try to juggle your child's feelings alongside the need to get them to school and get on with your other responsibilities such as work. Even if you manage to get your child to the school gate, you might know how difficult they're going to find the day - or know that you'll be facing the same problem tomorrow morning.

If you're in this situation, we've got advice to help you explore what's going on with your child, make changes at school that can help, and find the support you need if your child can't go to school.

Young people can feel anxious about school for lots of different reasons. They might be worried about making friends or fitting in, find schoolwork or lessons confusing, feel pressured to learn in a certain way or find their relationships with teachers difficult.

Sometimes, going through difficult experiences outside of school - such as bereavement, an illness in the family or being a young carer - can also make it harder for a child to feel settled at school.

For some young people, the school environment isn't right for them, and trying to fit into it can create a huge amount of stress. This might be the case if they are struggling with their mental health, or have a neurodiverse condition or Special Educational Need (SEN) such as autism, ADHD, dyslexia or dyspraxia. This can make the school environment anxiety-provoking and exhausting, especially if their condition or need is undiagnosed or not being well supported.

Young people might show they're feeling anxious about school by:

not wanting to get up and get ready

saying they can't go

worrying a lot about small issues, such as having the right equipment for a lesson

feeling sick, or having stomach aches or headaches

not sleeping well

not doing schoolwork, or their grades dropping

being angry or upset, or acting out - at school or at home

withdrawing - seeming low, quiet or depressed

It's often difficult for your child to articulate the problem. They may be in a heightened state of stress and not know why or feel able to explain. Your child probably wants to feel able to be in school, just as much as you want them to be there. In many cases it just doesn't feel possible.

Sometimes it can be difficult to work out what's making your child feel anxious, and the first step is often helping them to identify exactly what's worrying them. Once you understand the problem, you'll be in a much better position to make changes that can help.

Young people can find it hard to explain what's causing their feelings, and might not be able to answer direct questions like 'what's going on?' Using an anxiety iceberg can help to open up the conversation - giving you a more relaxed way of exploring together what's causing their anxiety.

Watch our video to find out how to make an anxiety iceberg with your child.

If you're making an anxiety iceberg with younger children, you might want to draw images on the iceberg, or encourage them to write simple words. With older children and teenagers, you can ask them to write key words and phrases on the iceberg, or do this as a mind map, with 'school' in the middle and all the things they're finding difficult around the outside.

Through this exercise, you might identify worries such as arriving at school, finding the environment noisy or overwhelming, finding lessons confusing, feeling lonely through the day, or feeling uncomfortable during specific subjects.

Once you understand what's going on for your child, you can use their anxiety iceberg or mind map to communicate with the school and ask for specific changes.

Follow these steps to start a conversation with the school:

Here are some examples of things you can ask the school for:

Remember that even though this situation can be really tough for you and your child, it's a good idea to maintain a positive relationship with the school. Recognise the support they're offering and any changes they're making. This will help you work together to make things better for your child.

Building a relationship with the attendance team at my son's school was hugely helpful, we were talking with them each day.

If your child isn't going to school at the moment, it might feel incredibly stressful and tiring. You might be worried about when they will be able to get back to school or the impact on their education. Or you might feel overwhelmed because you're juggling this alongside work and other family commitments. Things are probably feeling tough for your child too.

During this time, it's important to keep working with teachers and other staff to try strategies that can help your child get back to school. Keep encouraging them to take achievable steps towards attending too. When the right support is in place, it's often easier for a young person to get back into their usual routine if they can return to school as quickly as possible.

If your child's anxiety about school has built up to the point where they can't go, it's a good idea to get them some professional mental health or SEN support. Find out how to do this further down the page.

Alongside requesting professional help, try to:

The school's SEN and attendance policies should be on their website. Knowing what these are can support you during meetings with the school.

This can help if your child is unable to go to school for a longer period of time and you need to ask for more support, including provision of alternative full-time education.

Encourage your child to get up, do some studying and stop for lunch at the same times they would if they were in school. This will make adapting back to school easier. Explain to your child that if they cannot go to school, they will need to study at home - at least until alternative arrangements are put in place. Ask the school to help you facilitate tasks and activities your child can do and use online resources such as BBC Bitesize.

Not going to school could leave your child feeling really isolated. Make sure they stay connected to the outside world by seeing friends and family, doing activities they enjoy and getting outside for walks and exercise.

Speaking to friends online can be really important if your child is feeling isolated at home. Sometimes, however, you might notice that your child is spending lots of time gaming or on their phone, and that this is getting in the way of important daily activities like spending quality time with family, learning, or sleeping and eating well. If this is becoming a problem, have a look at our guide to gaming or guide to social media for more information and advice.

Local authorities must provide alternative education if a child of compulsory school age is unable to attend school over a longer period of time. If your child cannot attend school because of a mental or physical health issue, the local authority should provide an alternative as soon as it is clear that they will be away from school for more than 15 days (either consecutively or over time). Find out how to request alternative education.

Getting back to school after weeks or months may feel extremely difficult for your child, but you and the school can help make it more manageable. Here are some things you can do to help:

Set small, achievable targets, such as visiting the building outside school hours or attending one lesson.

Request a home visit from a school staff member so your child can check in while feeling safe, see that the school cares and discuss any strategies that might help them.

Ask for a reduced timetable, with regular reviews to discuss building back up at a manageable rate.

Discuss changing classes or sets if your child thinks this would help.

Focus on qualifications needed for what your child wants to do next, perhaps dropping a less relevant GCSE to reduce stress.

My son wasn't questioned about his absence when he did feel able to pop in for favourite lessons, helping to ease him back into full days of education.

If your child is struggling with anxiety and it's affecting their day-to-day life, learning or relationships, it's a good idea to find some professional support. Speaking to the GP and finding them a counsellor or therapist are two good places to start. You can find more information about GPs, counsellors and other mental health services in our guide to getting support from mental health services.

If there is no other obvious reason for your child's inability to attend school, they may have an undiagnosed Special Educational Need (SEN) such as dyslexia, autism or ADHD.

If you think this is the case:

Speak to the school's SENCO or your GP to ask for a referral for an assessment.

While you are waiting for an assessment, you can also ask the SENCO to refer your child for support from other professionals, such as an Educational Psychologist or Speech and Language Therapist. These professionals can identify specific needs and make recommendations for additional support the school can put in place - even if your child hasn't had a formal diagnosis yet.

SEN support at school
If your child is diagnosed with SEN, extra support and adjustments should be put in place at school to help them attend and learn. This is called SEN support, and should be available within the school's existing resources. Speak to the school's SENCO in the first instance about how the school will support your child.
Education, Health and Care (EHC) plans
If you do not think your child's needs can be met by the school's existing resources, you can ask the local authority to carry out an Education, Health and Care needs assessment (EHC needs assessment). If the local authority decides your child needs additional support, they will then make an Education, Health and Care plan (EHC plan). This outlines how the extra support they need will be provided. Find out more about EHC plans.
Your Local Offer
Your Local Offer is the information, support and services available for young people with SEN, and for their parents and families. You can find out what support is available in your area by going to your local authority's website and searching for their Local Offer.

While we take care to ensure that the organisations we signpost to provide high quality information and advice, we cannot take responsibility for any specific pieces of advice they may offer. We encourage parents and carers to always explore the website of a linked service or organisation to understand who they are and what support they offer before engaging with them.

We have more tips and advice on supporting your child with school, and information about how you can get in touch with our Parents Helpline.
This page was reviewed in December 2022. It was created with parents and carers with lived experience of supporting their child or young person with school anxiety. We will next review the page in 2025. YoungMinds is a proud member of PIF TICK - the UK's quality mark for trusted health information.
Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

Please be aware that this form isn't a mental health support service. If your child is in crisis right now and you want to talk to someone urgently, find out who to contact on our urgent help page.

At YoungMinds we take your privacy seriously. If you'd like to read more about how we keep the information we collect safe, take a look at our privacy policy.

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School Anxiety and Refusal | Parent Guide to Support

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If your child is anxious about school, or refusing to go to school at all, read our tips and advice on how you can support their mental health.

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This is a list of self-regulation coping skills students can use in the classroom. The strategies presented in the checklist, poster, task cards, and spinner craft help students self-regulate, focus, ask for help, and return to a calm place so they are ready to learn and get along with others.

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CA Department of Health Care Services (DHCS)

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CA Department of Health Care Services (DHCS)

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To find local mental health services, contact your County Mental Health Department.

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Learn how to verify mental health coverage through your insurance provider and understand your benefits. Many plans now offer comprehensive mental health coverage.

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All Marketplace plans cover mental health and substance abuse services as essential health benefits.

Mental and behavioral health services are essential health benefits

All plans must cover:

Behavioral health treatment, such as psychotherapy and counseling

Mental and behavioral health inpatient services

Substance use disorder (commonly known as substance abuse) treatment

Your specific behavioral health benefits will depend on your state and the health plan you choose. You'll see a full list of what each plan covers, including behavioral health benefits, when you compare plans in the Marketplace.

Pre-existing mental and behavioral health conditions are covered, and spending limits aren't allowed

Marketplace plans can't deny you coverage or charge you more just because you have any pre-existing condition, including mental health and substance use disorder conditions.

Coverage for treatment of all pre-existing conditions begins the day your coverage starts.

Marketplace plans can't put yearly or lifetime dollar limits on coverage of any essential health benefit, including mental health and substance use disorder services.

Parity protections for mental health services

Marketplace plans must provide certain "parity" protections between mental health and substance abuse benefits on the one hand, and medical and surgical benefits on the other.

This generally means limits applied to mental health and substance abuse services can't be more restrictive than limits applied to medical and surgical services. The limits covered by parity protections include:

Financial - like deductibles, copayments, coinsurance, and out-of-pocket limits

Treatment - like limits to the number of days or visits covered

Care management - like being required to get authorization of treatment before getting it

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Mental health and substance abuse health coverage options

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All Marketplace plans cover mental health and substance abuse services as essential health benefits. All plans must cover: Behavioral health treatment, such as psychotherapy and counseling Mental and behavioral health inpatient services Substance use disorder (commonly known as substance abuse) treatment Your specific behavioral health benefits will depend on your state and the health plan you choose.

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Soluna | California's Mental Health App for 13 - 25 year olds

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Soluna is a free mental health service for 13 - 25 year olds in California. Chat confidentially with 1:1 coaches or explore tools. Download Soluna today.

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Mind Share Partners has created resources for employee resource groups (ERGs) focused on mental health, neurodiversity, ability, etc.

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Download Our Free Toolkit for Creating an ERG for Mental Health

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Join companies like Google who have created mental health employee resource groups (ERGs) for their employees.

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Perspectives of HR professionals and parents of children with mental health challenges.

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Negotiating Accommodations at the Workplace_ Perspectives of Huma

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Mental Health First Aid for Adults teaches people how to recognize signs of mental health or substance use challenges in adults ages 18 and older, how to offer and provide initial help, and how to guide a person toward appropriate care if necessary. Topics covered include anxiety, depression, psychosis, and addictions.

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Why Mental Health Matters for Adults 1 in 5 One in five American adults experience a mental health disorder in a single year. 50% Almost half of all American adults will experience a mental illness during the course of their lifetime. 20 m+ More than 20 million Americans ages 12 and older will face an addiction. How Mental Health First Aid for Adults Can Help […]

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This workbook is designed for anger management group treatment for individuals with substance use or mental disorders. Practitioners report that the manual and workbook have also been used successfully for self-study without the support of a clinician or a group. The workbook provides individuals participating in the 12-week anger management group treatment with a summary of core concepts, worksheets for completing between-session challenges, and space to take notes for each session.

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Governor Newsom signs legislation to strengthen mental health and substance use disorder care for all Californians | Governor of California

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Discover practical ways to foster hope, nurture your mental well-being, and strengthen connections in your everyday life.

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Your gift helps provide mental health support to teens and young adults. Donate now through 11/28 and your gift will be matched, having 2x the impact.

JED's Mental Health Resource Center helps you manage your emotional health, cope with challenges, and support the people in your life.

Together, we're changing and saving lives.

The Jed Foundation (JED) is a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, giving them the skills and support they need to thrive today...and tomorrow.

Equipping Individuals

Research shows that building resiliency and life skills, promoting social connectedness, and encouraging help-seeking and help-giving behaviors in teens and young adults supports their overall well-being, helps them thrive, and protects their emotional health, making it less likely they will fall into unhealthy behaviors. JED uses digital campaigns, the media, and partnerships to engage teens and young adults where they are and in a way they'll understand.

Explore JED's programs that reach millions of young people every year.

Strengthening Schools

For students, their school community is a critical part of their support network and emotional safety net. JED works directly with high schools, colleges, and universities representing millions of students to put systems, programs, and policies in place to create a culture of caring that protects student mental health, builds life skills, and makes it more likely students will seek help and struggling students will be recognized, connected to mental health care, and supported.

Learn more about JED's programs for high schools and colleges.

Mobilizing Communities

Our mental health is impacted by the world around us. There are a range of factors that can influence the perspective, well-being, and behaviors of our teens and young adults including families, friends, media, and high-profile voices. JED partners with these communities to create a culture of caring, grounded in deeper understanding and reduced shame and secrecy, and to collaborate on amplifying their positive impact while minimizing potential harm.

Find out how JED is activating communities across the country and beyond.

Megan Thee Stallion Gets Real in New Seize the Awkward PSA "Check In On Your Friends"

Megan talks pressures to be strong, peer-to-peer support, & reminds fans "It's okay to not be okay.

JED's office will be closed this wk so our team can recharge their batteries & enjoy time w/ family & friends. You'll continue to see some activity on our page but our team will be offline.

#TakingABreak #MentalHealth #MentalHealthMatters #JEDCares

Want to get updates? Sign up for our newsletter.

Notice: JavaScript is required for this content.

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The Jed Foundation is a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, giving them the skills and support they need to thrive today...and tomorrow.

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The Steve Fund is dedicated to supporting the mental health and emotional well-being of young people of color.

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The NAACP is grateful to the Steve Fund

"The NAACP is grateful to the Steve Fund for introducing critical mental health knowledge and best practices through presentations in front of thousands of Young people at the NAACP's Afro-Academic, Cultural, Technological and Scientific Olympics (ACT-SO). We consider this a critical addition to this leading achievement program targeted at African American high school students."

Larry Brown, Jr. , National Director
ACT-SO

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The Steve Fund - Achieving Equity in Mental Health - The Steve Fund

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We are dedicated to supporting the mental health and emotional well-being for students of color.

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The Trevor Project serves LGBTQA+ teens and young adults with mental health advocacy, resources, peer support, and public awareness efforts.

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The Trevor Project | For Young LGBTQ Lives

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The Trevor Project provides 24/7 crisis support services to LGBTQ young people. Text, chat, or call anytime to reach a trained counselor. Free and confidential.

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Post-Traumatic Stress Disorder Information and Resources

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We are the world's leading research and educational center of excellence on PTSD and traumatic stress.

PTSD is a mental health problem that some people develop after experiencing or witnessing a life-threatening or traumatic event. If symptoms last more than a few months, it may be PTSD. The good news is that there are effective treatments.

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Apply for and manage the VA benefits and services you've earned as a Veteran, Servicemember, or family member-like health care, disability, education, and more.

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National Institute of Mental Health (NIMH)

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Digital Shareables on Post-Traumatic Stress Disorder (PTSD)

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Digital Shareables on Post-Traumatic Stress Disorder (PTSD)

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What is post-traumatic stress disorder (PTSD)?

Post-traumatic stress disorder (PTSD) is a mental health disorder that some people develop after they experience or see a traumatic event. The traumatic event may be life-threatening, such as combat, a natural disaster, a car accident, or sexual assault. But sometimes the event is not necessarily a dangerous one. For example, the sudden, unexpected death of a loved one can also cause PTSD.

It's normal to feel afraid during and after a traumatic situation. The fear triggers a "fight-or-flight" response. This is your body's way of helping to protect itself from possible harm. It causes changes in your body such as the release of certain hormones and increases in alertness, blood pressure, heart rate, and breathing.

In time, most people recover from this naturally. But people with PTSD don't feel better. They feel stressed and frightened long after the trauma is over. In some cases, the PTSD symptoms may start later on. They might also come and go over time.

What causes post-traumatic stress disorder (PTSD)?

Researchers don't know why some people get PTSD and others don't. Genetics, neurobiology, risk factors, and personal factors may affect whether you get PTSD after a traumatic event.

Who is at risk for post-traumatic stress disorder (PTSD)?

You can develop PTSD at any age. Many risk factors play a part in whether you will develop PTSD. They include:

Your sex; women are more likely to develop PTSD

Having had trauma in childhood

Feeling horror, helplessness, or extreme fear

Going through a traumatic event that lasts a long time

Having little or no social support after the event

Dealing with extra stress after the event, such as loss of a loved one, pain and injury, or loss of a job or home

Having a history of mental illness or substance use

What are the symptoms of post-traumatic stress disorder (PTSD)?

There are four types of PTSD symptoms, but they may not be the same for everyone. Each person experiences symptoms in their own way. The types are:

Re-experiencing symptoms, where something reminds you of the trauma and you feel that fear again. Examples include

Flashbacks, which cause you to feel like you are going through the event again

Nightmares

Frightening thoughts

Avoidance symptoms, where you try to avoid situations or people that trigger memories of the traumatic event. This may cause you to

Stay away from places, events, or objects that are reminders of the traumatic experience. For example, if you were in a car accident, you might stop driving.

Avoiding thoughts or feelings related to the traumatic event. For example, you might try to stay very busy to try to avoid thinking about what happened.

Arousal and reactivity symptoms, which may cause you to be jittery or be on the lookout for danger. They include

Being easily startled

Feeling tense or "on edge"

Having difficulty sleeping

Having angry outbursts

Cognition and mood symptoms, which are negative changes in beliefs and feelings. They include

Trouble remembering important things about the traumatic event

Negative thoughts about yourself or the world

Feeling blame and guilt

No longer being interested in things you enjoyed

Trouble concentrating

The symptoms usually start soon after the traumatic event. But sometimes they may not appear until months or years later. They also may come and go over many years.

If your symptoms last longer than four weeks, cause you great distress, or interfere with your work or home life, you might have PTSD.

How is post-traumatic stress disorder (PTSD) diagnosed?

A health care provider who has experience helping people with mental illnesses can diagnose PTSD. The provider will do a mental health screening and may also do a physical exam. To get a diagnosis of PTSD, you must have all of these symptoms for at least one month:

At least one re-experiencing symptom

At least one avoidance symptom

At least two arousal and reactivity symptoms

At least two cognition and mood symptoms

What are the treatments for post-traumatic stress disorder (PTSD)?

The main treatments for PTSD are talk therapy, medicines, or both. PTSD affects people differently, so a treatment that works for one person may not work for another. If you have PTSD, you need to work with a mental health professional to find the best treatment for your symptoms.:

Talk therapy, or psychotherapy, which can teach you about your symptoms. You will learn how to identify what triggers them and how to manage them. There are different types of talk therapy for PTSD.

Medicines can help with the symptoms of PTSD. Antidepressants may help control symptoms such as sadness, worry, anger, and feeling numb inside. Other medicines can help with sleep problems and nightmares.

Can post-traumatic stress disorder (PTSD) be prevented?

There are certain factors that can help reduce the risk of developing PTSD. These are known as resilience factors, and they include:

Seeking out support from other people, such as friends, family, or a support group

Learning to feel good about your actions in the face of danger

Having a coping strategy or a way of getting through the bad event and learning from it

Being able to act and respond effectively despite feeling fear

Researchers are studying the importance of the resilience and risk factors for PTSD. They are also studying how genetics and neurobiology can affect the risk of PTSD. With more research, someday it may be possible to predict who is likely to develop PTSD. This could also help in finding ways to prevent it.

NIH: National Institute of Mental Health

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Post-traumatic stress disorder (PTSD) is a mental health disorder that some people develop after they experience or see a traumatic event. The traumatic event may be life-threatening, such as combat, a natural disaster, a car accident, or sexual assault. But sometimes the event is not necessarily a dangerous one.

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The mission of BMHA is to develop, promote and sponsor trusted culturally-relevant educational forums, trainings and referral services that support the health and well-being of Black people and their communities.

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Formally recognized in May 2008, National Minority Mental Health Awareness Month has been observed each July and was created by Bebe Moore Campbell to bring awareness to the unique struggles that underrepresented groups face regarding mental illness in the United States.

As a Black female author, journalist, teacher, and mental health advocate, Campbell was committed to making others aware of the special issues and challenges that the Black community and other underserved communities faced in addressing their mental health needs and seeking treatment.

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Formally recognized in May 2008, National Minority Mental Health Awareness Month has been observed each July and was created by Bebe Moore Campbell to bring awareness to the unique struggles that underrepresented groups face regarding mental illness in the United States.

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We work to eliminate health disparities and other barriers impacting the lives of Black women and their families and communities.

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- Lisa M. Peyton, MS.ED., FOUNDER, CEO & PRESIDENT

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The Foundation for Black Women’s Wellness is a Wisconsin based non-profit organization committed to mobilizing African American women to pursue and sustain mind-body-spirit wellness, and to raise the visibility and support of Black women’s health as a community and public health priority.

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This toolkit was created to provide easy access to important mental health resources to include alcohol and drugs, tobacco use, mental health conditions, trauma, and suicide. The resources have a specific scope. They were created with and for the Hispanic and Latino community. Cultural sensitivity, diversity, and humility served as guidelines in producing these resources in both English and Spanish.

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Purpose The Hispanic or Latino community in the United States is vastly diverse. The challenges that it faces are equally sizable and diverse in nature. Mental health resources available but…

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Caja de Herramientas para la Salud Menta

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Caja de Herramientas para la Salud Menta

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La comunidad hispana o latina de Estados Unidos es enormemente diversa. Los retos a los que se enfrenta son asimismo considerables y de una naturaleza igualmente diversa. Los recursos de salud mental están disponibles pero son limitados. La comunidad latina permanece desatendida en gran medida. La Asociación Nacional Latina de Salud Mental (NLBHA por sus siglas en inglés) está comprometida con la defensa, el apoyo y la oferta de recursos en respuesta a estas necesidades

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Caja de Herramientas para la Salud Mental - NLBHA

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Propósito La comunidad hispana o latina de Estados Unidos es enormemente diversa. Los retos a los que se enfrenta son asimismo considerables y de una naturaleza igualmente diversa. Los recursos…

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National Asian American Pacific Islander Mental Health Association (NAAPIMHA)

# data[].attributes.subject
National Asian American Pacific Islander Mental Health Association (NAAPIMHA)

# data[].attributes.body
The National Asian American Pacific Islander Mental Health Association (NAAPIMHA) is a nonprofit organization whose mission is to promote and redefine the mental health and well being of the Asian American, Native Hawaiian, and Pacific Islander individuals and communities in the United States through training, programs, policy & advocacy, centering those with lived experience

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National Network to Eliminate Disparities

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National Network to Eliminate Disparities

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The National Network to Eliminate Disparities in Behavioral Health (NNED) is a network of community-based organizations (CBOs) across the U.S. focused on the mental health and substance use issues of underserved communities. The NNED supports information sharing, training, and technical assistance.

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The National Network to Eliminate Disparities in Behavioral Health (NNED) is a network of community-based organizations focused on the mental health and substance use issues of diverse racial and ethnic communities. The NNED supports information sharing, training, and technical assistance towards the goal of promoting behavioral health equity.

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NNED - National Network to Eliminate Disparities in Behavioral Health

# data[].attributes.attachment_link.description
The National Network to Eliminate Disparities in Behavioral Health (NNED) is a network of community-based organizations focused on the mental health and substance use issues of diverse racial and ethnic communities. The NNED supports information sharing, training, and technical assistance towards the goal of promoting behavioral health equity.

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Maternal mental health, also known as perinatal mental health, refers to a mother’s overall emotional, social, and mental well-being, both during and after pregnancy. Hormone changes that occur during pregnancy often affect mood, but there can be more serious mental health issues that may arise during and after pregnancy that may require treatment

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Advocating for Mental Health Through Education, Support, and Awareness

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The statistics in this Fact Sheet point to significant health inequities in the United States. These inequities are reflected in differences in the average length of life, quality of life, rates of disability, severity of illness, and access to treatment. Mental health equity will be achieved when all people have the opportunity to attain their full health potential, and no one is impeded from doing so because of socially determined circumstances.

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A 501(c)3 nonpartisan nonprofit organization leading national efforts to improve maternal mental health in the United States by advocating for policies, building partnerships, and curating information

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Maternal Mental Health Leadership Alliance: MMHLA

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Join us for our upcoming webinar series!

Join MMHLA for our new webinar series exploring four different areas that intersect with maternal mental health.

Through the latest research and the sharing of personal and professional lived experiences, you will learn about the intersection between maternal mental health and birth trauma, infant loss, pregnancy & disability, and military moms.

The webinar series is funded by a grant from the California Health Care Foundation.

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Maternal Mental Health Leadership Alliance: MMHLA

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Join us for our upcoming webinar series! Join MMHLA for our new webinar series exploring four different areas that intersect with maternal mental health. Through the latest research and the sharing of personal and professional lived experiences, you will learn about the intersection between maternal mental health and birth trauma, infant loss, pregnancy & disability, and military moms. The webinar series is funded by a grant from the California Health Care Foundation.

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National Child and Maternal Health Education Program

# data[].attributes.subject
National Child and Maternal Health Education Program

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​​​ Pregnancy and a new baby can bring a range of emotions. In fact, many women feel overwhelmed, sad, or anxious at different times during their pregnancy and even after the baby is born. For many women, these feelings go away on their own. But for some women, these emotions are more serious and may stay for some time.

Depression and anxiety that happen during pregnancy or anytime during the first year after the birth of your baby are medical conditions. These fe​elings are not something you caused by doing or not doing something. And, they can be treated if you seek help.

What are depression and anxiety?

​ Depression-feeling sad, empty, and/or "down"-and anxiety -feeling nervous, worried, and/or scared-are serious medical conditions that involve the brain and may occur during pregnancy or after birth.​"I felt like I was supposed to be happy because I had a new baby, but I was putting on a happy face for everyone else."​ These feelings go beyond what people may experience when they have a bad day or are nervous about an upcoming event. They are also more than "just feeling moody" or having the "baby blues."

Depression and anxiety may get in the way of doing everyday activities, like taking care of yourself and your baby. They are long lasting and won't go away on their own. But they are treatable, which is why it's important to get help.

Are you talking about postpartum depression?

Postpartum depression is one name you might hear for depre​ssion and anxiety that can happen during and after pregnancy. But it might not be the best way to describe what women feel.

The word "postpartum" means "after birth," so "postpartum depression" is talking only about depression after the baby is born. For many women, this term is correct: they start feeling depression sometime within the first year after they have the baby.

But research shows that some women start to feel depression while they're still pregnant. You might hear the term "perinatal depression" to describe this situation. The word "perinatal" describes the time during pregnancy or just after birth.

Researchers believe that depression is one of the most common problems women experience during and after pregnancy.

We now know that women may also experience anxiety around the time of pregnancy, beyond just being nervous about having a baby. Anxiety during and after pregnancy is as common as depression and may even happen at the same time as depression. So, you also may hear "perinatal depression and anxiety" or "perinatal mood and anxiety disorders" used to describe all of what women might feel.

No matter what you call them, depression and anxiety that happen during pregnancy or after birth are real medical conditions, and they affect many women.

What are some signs of de​pression and anxiety?
Women with depression or anxiety around pregnancy t​ell us that they feel:

Extremely sad or angry without warning

Foggy or have trouble completing tasks

"Robotic," like they are just going through the motions

Very anxious around the baby and their other children

Guilty and like they are failing at motherhood

Unusually irritable or angry

They also often have:​

Little interest in things they used to enjoy

Scary, upsetting thoughts that don't go away

How common are depression and anxiety during pregnancy or after birth?

As mentioned above, researchers believe that depression is one of the most common problems women experience during and after pregnancy. According to a national survey, about 1 in 8 women experiences postpartum depression after having a baby.

Anxiety during and after pregnancy is as common as depression and may happen at the same time as depression.

You may feel like you're the only person in the world who feels depressed and anxious during pregnancy or after your baby is born, but you are not alone.

What are the risk factors for depression and anxiety during pregnancy or after birth?

Depression​ and anxiety during pregnancy or after birth can happen to anyone. However, several factors make some women more likely than others to experience one or both of these conditions. These risk factors include:

A history of depression or anxiety, either during pregnancy or at other times

Family history of depression or anxiety

A difficult pregnancy or birth experience

Giving birth to twins or other multiples

Experiencing problems in your relationship with your partner

Experiencing financial problems

Receiving little or no support from family or friends to help you care for your baby

Depression and anxiety during pregnancy or after birth don't happen because of something you do or don't do-they are medical conditions. Although we don't fully understand the causes of these conditions, researchers think depression and anxiety during this time may result from a mix of physical, emotional, and environmental factors.

Can depression and anxiety during pregnancy or after birth affect my baby?

Yes-these medical conditions can affect your baby, but not directly. Early mother-child bonding is important for your baby's development and becoming close to your baby is a big part of that bonding. When you have depression or anxiety during pregnancy or after birth, it can be hard to become close to your baby. You may not be able to respond to what your baby needs. And, if there are older children in the house, they may be missing your support as well.

Early treatment is important for you, your baby, and the rest of your family. The sooner you start, the more quickly you will start to feel better.

Are there treatments for depression or anxiety during pregnancy or after birth?

Yes, there are treatments, and they can help you feel better. Treatment can reduce your symptoms or make them go away completely. Depression and anxiety will not go away on their own. With treatment, there is hope.

Many treatment options are available for depression or anxiety during pregnancy or after birth. Some women may participate in counseling ("talk therapy"); others may need medication. There is no single treatment that works for everyone.

Your provider may ask you a set of questions, called a screening, to learn more about what you are feeling. Together, you can find the treatment that is right for you. Some treatments for depression and anxiety that occur during or after pregnancy are listed below.

Counseling ("Talk Therapy")

Some women find it helpful to talk about their concerns or feelings with a mental health provider. Your provider can help you find ways to manage your feelings and to make changes to help ease the depression or anxiety.

Medication

I wasn't myself for a long time. I wanted to get back to being myself​​ Several medications can treat depression and anxiety effectively and are safe for pregnant women and for breastfeeding moms and their babies. Talk with a health care provider about medications that may be right for you. You can also visit the U.S. Food and Drug Administration to learn about drugs and their possible effects on a breastfed baby.​

Is there anything I can do in addition to treatment?

There are some things you can do, in addition to treatment, that may help you feel better.

Connect with other moms.
​Look for a moms' group in your community or online. These groups may give you the chance to learn from others who are going through or have gone through the same thing and to share your own feelings.Postpartum Support International (PSI) can help you locate groups in your area. Postpartum Progress® ​​ ​offers a private online community so you can connect with other moms no matter where you live.

Make time for yourself.
Do something for you, like getting out of the house, or taking a hot bath without interruption. If you can, have your partner, a family member, or babysitter watch the baby regularly and go visit a friend or run an errand.

Do something you enjoy.
Whether it is listening to music, reading a book, or watching a favorite movie, take a bit of time each day to do something you enjoy.

Be realistic.
You don't have to do everything. You don't have to have the "perfect" home. Just do what you can and leave the rest.

Ask for help.
Don't be afraid to ask for help from family and friends, whether it's caring for the baby or doing household chores.

Rest when the baby rests.
Sleep is just as important for you as it is for the baby. Sleep when the baby sleeps, during naps and at night.

Be with others.

​Seek out other adults, like family and friends, who can provide comfort and company. Regularly create a special time for you and your partner or for you and a friend to be together.​

Can I prevent depression or anxiety during pregnancy or after birth?

Currently, there is no known way to prevent depression or anxiety that occurs during pregnancy or after the birth of your baby. But knowing what signs and symptoms to watch for during and after pregnancy can help you prepare and get help qu​ickly. Here's what you can do:

Find out whether you have factors that put you at greater risk for depression and anxiety ​during pregnancy and after birth​.​

Talk with a health care provider about depression and anxiety around pregnancy and learn what to watch for.

Learn as much as you can about pregnancy, childbirth, and parenthood so you know what to expect.

Set realistic expectations for yourself and your family.

Do things in addition to seeking treatment that may help you feel better.

Plan ahead. While you're pregnant, think about who can give you support and help when your baby comes. Talk with that person about helping you so that you can both prepare.

Remember, depression and anxiety that happen during pregnancy or after the birth of your baby are not things you cause-they are medical conditions that require medical care.

Citations

Other Program Initiatives

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Mom's Mental Health Matters: Moms-to-be and Moms - NCMHEP

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​​​Pregnancy and a new baby can bring a range of emotions. In fact, many women feel overwhelmed, sad, or anxious at different times during their pregnancy and even after the baby is born. For many women, these feelings go away on their own.

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Therapy for Black Men offers a safe space to connect with therapists and coaches who look like you, understand your experiences, and want to help you heal

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This resource has been designed by Maternal Mental Health NOW to help you feel prepared to adjust to the emotional demands, joys, and stressors of trying to conceive, pregnancy and parenting.

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Helping women understand and manage prenatal and postpartum depression

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Ayudando a las que desean embarazarse, están embarazadas, y a las que acaban de dar a luz.

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Helping women understand and manage prenatal and postpartum depression

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This website provides links to articles and resources on various stress sources.

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Mental Health Archives - The American Institute of Stress

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The Parental Stress Scale (PSS) is an 18-item questionnaire assessing parents’ feelings about their parenting role, exploring both positive aspects (e.g. emotional benefits, personal development) and negative aspects of parenthood (e.g. demands on resources, feelings of stress). The PSS was developed by Judy Berry and Warren Jones (1995) and can be used to assess outcomes of interventions designed to support parenting efficacy of mothers, fathers and/or carers of children across a wide age range. The PSS is in the public domain, and can be used free of charge in both pen/pencil form as well as digitally/remotely

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The Parental Stress Scale (PSS) is an 18-item questionnaire assessing parents’ feelings about their parenting role, exploring both positive aspects (e.g. emotional benefits, personal development) and negative aspects of parenthood (e.g. demands on resources, feelings of stress).