Maternal Mental Health and the Power of Small Steps
As we move into September—a month that often signals fresh starts with new school years and shifting routines—it’s important to pause and shine a light on maternal mental health. The transition into motherhood, whether during pregnancy or postpartum, can be beautiful and fulfilling, but it can also bring unexpected emotional challenges.
A recent study published in JAMA Psychiatry reminds us of the importance of early, accessible support. The research found that a brief form of therapy known as Behavioral Activation (BA) helped reduce suicidal thoughts in perinatal women. This is an encouraging step forward in addressing one of the most serious, yet under-discussed, aspects of maternal mental health.
Why This Matters
Suicidal ideation is real in motherhood. Pregnancy and the postpartum period are often portrayed as joyful times, but many mothers quietly struggle with deep sadness, hopelessness, or thoughts of giving up.
Quick, practical support works. Behavioral Activation focuses on small, meaningful actions—like reconnecting with a loved one, taking a short walk, or engaging in a favorite hobby. These steps, while simple, can begin to lift mood and bring a sense of purpose back into daily life.
Accessible care is critical. Many moms face barriers to ongoing therapy—time, childcare, finances. Brief, structured approaches like BA can be easier to fit into busy lives.
Small Steps You Can Take Today
Even outside of formal therapy, the principles of Behavioral Activation can support emotional health. Here are a few ways to bring them into your routine:
Start small. Pick one activity that gives you energy or joy and make space for it, even if only for 10 minutes.
Create gentle routines. A daily walk, journaling, or setting aside a “quiet cup of tea” time can build consistency and stability.
Celebrate little wins. Sending a supportive text, finishing a small task, or simply resting when needed all count as progress.
Reach out. Whether it’s to a partner, a friend, or a professional—connection is one of the strongest protectors of mental health.
A Gentle Reminder This September
If you’re a mother navigating heavy emotions, know this: you are not alone, and help is available. September is a time of change, but also of possibility—and small, intentional steps can bring hope and healing.
If you ever find yourself struggling with thoughts of suicide, please reach out immediately to your healthcare provider or call or text 988 in the U.S. for the Suicide & Crisis Lifeline. You deserve care, compassion, and support.
Written by: Taylor Muessig
Counseling Student, Grand Canyon University
Supervised by Lital Diament, LMFT