Therapy for navigating motherhood
You imagined this moment would feel different. Maybe you thought you'd feel more joy, more confidence, more like yourself. Instead, you're drowning in worry, exhaustion, or numbness you can't quite explain. The weight of keeping a tiny human alive feels crushing some days. You're not failing. You're struggling with something that affects one in four Canadian mothers. Therapy can help you find your way through.
What is navigating motherhood?
What navigating motherhood really means
Navigating motherhood is the process of finding your footing in a life stage that changes everything. It is learning how to care for yourself while caring for a child, adjusting to a new identity, and making sense of emotions that can swing from joy to fear to exhaustion in a single day. It includes the moments you feel deeply connected and the moments you wonder why this feels harder than anyone said it would. Therapy offers a steady place to understand these changes and support your wellbeing through each phase.
A transition that touches every part of your life
Motherhood reshapes your body, your relationships, your routines, and your sense of who you are. Many parents feel overwhelmed, lonely, or unsure whether their experience is normal. Navigating motherhood acknowledges these realities and makes space for them. It means receiving support for the emotional, physical, and practical challenges that come with this transition. You do not have to figure it out alone, and you do not need to feel ashamed for finding it difficult. Therapy helps you find clarity, strength, and confidence as you move through this new chapter.
Maternal mental health in Canada
Sources: Health Canada (2025 Guidelines) and Statistics Canada. Note: "Baby Blues" (mild mood swings) affects 80% of mothers and resolves in 2 weeks; PMADs are more severe and require support.
Understanding what you might be experiencing
Postpartum depression (PPD)
PPD goes far beyond the early emotional shifts many parents expect. You may feel persistently low, disconnected from your baby, or unable to enjoy anything. Sleeping or eating becomes difficult and guilt can feel overwhelming. Everything may seem muted or distant. PPD can begin in the first year after birth and is treatable with proper support.
Perinatal anxiety and panic
Anxiety during pregnancy or postpartum can become constant and hard to interrupt. Worries about safety or health can take over your thoughts and may lead to physical symptoms such as a racing heart or sudden waves of fear. These experiences are more common than people realize and respond well to treatment.
Postpartum obsessive compulsive symptoms
Some new parents experience intrusive thoughts they find upsetting and unwanted. To cope, they may check repeatedly, avoid certain situations, or rely on rituals to feel safer. These thoughts do not reflect who you are as a parent and treatment can help reduce their intensity and frequency.
Birth trauma and postpartum PTSD
A difficult or frightening birth can leave emotional wounds long after the medical moment has passed. You may feel on edge, relive parts of the experience, or avoid reminders of it. These reactions are valid and treatable. Support helps you process the experience and reconnect with a sense of safety.
What therapy for motherhood looks like
Why treatment matters for everyone
When a mother is struggling, the whole family feels the impact. Untreated maternal mental health concerns can affect child development, partner wellbeing, and the overall emotional climate at home. Early support helps parents recover faster, strengthens relationships, and creates a healthier environment for children. Seeking help is not selfish. It is a powerful step toward supporting your entire family.
Evidence-based approaches for maternal mental health
Cognitive Behavioral Therapy (CBT)
CBT helps you notice and shift unhelpful thoughts such as believing you are failing as a parent or fearing something will happen to your baby. You learn practical strategies to lift mood, reduce anxiety, and rebuild routines that support wellbeing. For postpartum OCD, CBT with exposure and response prevention helps reduce intrusive thoughts and the urge to check or seek reassurance.
Interpersonal Therapy (IPT)
IPT focuses on how motherhood reshapes relationships and identity. You explore changes in your partnership, family roles, and social support. Therapy helps you adjust to this new stage, resolve conflicts, grieve losses, and strengthen connections. Many parents find IPT especially grounding during major role transitions.
Mindfulness-based interventions
Mindfulness-based approaches teach you to observe thoughts and emotions without judgment. You learn to stay present with yourself and your baby rather than getting pulled into worry or self criticism. Mindfulness can ease depression and anxiety while increasing patience, calm, and self compassion during a demanding stage of life.
Trauma-focused therapy
For difficult or frightening birth experiences, trauma-focused therapies such as EMDR or trauma-informed CBT help reduce distress tied to the memory. You process the experience safely with your therapist so the intense emotional charge softens. Many parents notice fewer intrusive memories and greater confidence about future medical settings after treatment.
Mother infant psychotherapy
This approach supports the bond between you and your baby when anxiety or depression has created distance. Your therapist observes interactions and offers guidance on understanding cues, responding calmly, and building moments of connection. It is especially helpful when you want to feel closer to your baby but are not sure how to get there.
What to expect on your path to feeling better
First steps: assessment and validation
Your first session is about being heard. Your therapist asks about your symptoms, birth experience, support system, sleep, mood, and daily stressors to understand what you are carrying. Screening tools may be used to clarify whether your struggles are typical adjustments or signs of depression, anxiety, OCD, or trauma. Many parents feel emotional in this first meeting as they finally speak openly about how hard things have been. This validation often marks the beginning of real relief.
Active treatment: learning new skills
The next phase focuses on learning tools that help you cope and regain balance. Depending on your needs, this may include reshaping unhelpful thoughts, improving sleep habits, rebuilding routines, addressing relationship stress, processing birth trauma, practising mindfulness, and strengthening self compassion. Your therapist may give gentle between session exercises to support progress. Healing is not linear, but over time these skills build steadier days.
Timeline: when will you feel better?
Many parents notice early shifts within a month of consistent therapy and deeper improvement after ten to sixteen sessions. Some need only short term support while others benefit from a longer process. Feeling better means reconnecting with yourself, managing difficult emotions with more confidence, and finding moments of joy again. The goal is not perfection but relief, clarity, and a sense of hope returning.
Maintenance and relapse prevention
As treatment winds down, you and your therapist create a plan for staying well. You learn to notice early signs of struggle, prepare for predictable stressors such as sleep changes or returning to work, and maintain the practices that support your wellbeing. Some parents choose occasional follow up sessions to stay grounded. If you hope to grow your family in the future, planning ahead with your therapist can reduce the risk of symptoms returning.
Find a therapist who specializes in maternal mental health
Choosing the right therapist matters. Each province in Canada has its own regulations, which is why working with a recognized professional can make a real difference in your care. Stellocare takes the uncertainty out of the process by listing only verified therapists you can trust.
The right therapist for you
No therapists found with these specialties in Ontario.
Try selecting a different province.Supporting your recovery beyond therapy sessions
Canadian resources and support
Organizations and helplines
Postpartum Support International - Canada (PSI Canada) offers support, education, and a directory of perinatal mental health professionals. Call or text their helpline: 1-800-944-4773 (text "Help"). The Perinatal Collective provides virtual counseling across Canada, with therapists trained specifically in perinatal mental health.
Provincial programs
Many provinces offer perinatal mental health programs. In Ontario, Mount Sinai Hospital's Perinatal Mental Health Program provides assessment and treatment during pregnancy and up to one year postpartum.
Daily survival strategies
When you're barely keeping your head above water
Lower expectations and focus on essentials. Feeding your baby in any way that works is enough. Rest whenever you can, even briefly. Accept help without guilt and simplify daily tasks where possible. Good enough parenting is truly enough. Your wellbeing matters as much as your baby’s.
Breaking isolation
Connection eases stress. Try one small step such as a library group, an online space for parents, or a short walk with someone you trust. You do not need deep friendships for this to help. Virtual groups are available if leaving home feels difficult.
Managing intrusive thoughts
Intrusive thoughts can feel frightening, yet having them does not reflect your intentions as a parent. Rather than fighting the thoughts, acknowledge them and gently return your attention to the present moment. Let your therapist know about these experiences so you can receive proper support.
Self-compassion when you feel like you're failing
This stage is intense and your brain is under strain. Speak to yourself with the same kindness you would offer a friend. Remind yourself that struggling does not mean failure. Choose one small act of care each day such as fresh air, a shower, or sending a message to someone who supports you.
Questions mothers commonly ask
How do I know if what I'm feeling is normal "new parent stress" or something more?
The baby blues usually pass within two weeks. If your symptoms last longer, get heavier, or affect your daily functioning, it may be a perinatal mood or anxiety disorder. Trust your instincts and reach out for support.
Will I be judged or reported if I admit I'm having scary thoughts?
Intrusive thoughts are common in perinatal anxiety and OCD. Therapists understand this and will not judge you. You would only be reported if there was clear intent to act. Talking about the thoughts helps them ease.
What if I can't afford therapy or don't have insurance coverage?
Many provinces offer free perinatal mental health programs. Some therapists use sliding scales, and universities often have low cost clinics. Wellness Together Canada also provides free support. Help is available.
Can I do therapy if I'm breastfeeding or planning to breastfeed?
Yes. Therapy is fully safe. Many antidepressants are also compatible with breastfeeding. Your doctor can help you choose what works best for you and your baby.
How can I fit therapy into my schedule when I can barely find time to shower?
Perinatal therapists often offer virtual, flexible, or shorter sessions. Some allow you to bring your baby. One hour a week for your wellbeing strengthens your ability to care for your child.
What if my partner doesn't understand or support me getting help?
Many partners simply need education. Sharing resources or involving them in a session can help. You can still seek care even without their full understanding at first.
Does having postpartum depression mean I shouldn't have more children?
Not necessarily. There is a higher risk of recurrence, but planning and early support reduce it. Many parents go on to have healthy experiences with later pregnancies.
Related concerns
References
- Statistics Canada. (2019). Maternal Mental Health in Canada, 2018/2019. Retrieved from https://www150.statcan.gc.ca/n1/daily-quotidien/190624/dq190624b-eng.htm
- Government of Canada. (2024). Mental health during and after pregnancy. Retrieved from https://www.canada.ca/en/public-health/services/child-infant-health/mental-health-during-after-pregnancy.html
- Women's College Hospital. (2025). Beyond the Baby Blues – Annual Report 2025. Retrieved from https://annualreport2025.womenscollegehospital.ca/stories/beyond-the-baby-blues/
- Government of Canada. (2025). First of their kind Guidelines Provide Recommendations for Treating Mood and Anxiety Disorders in Pregnancy and Postpartum. Retrieved from https://www.canada.ca/en/health-canada/news/2025/02/first-of-their-kind-guidelines-provide-recommendations-for-treating-mood-and-anxiety-disorders-in-pregnancy-and-postpartum.html
- Association for Behavioral and Cognitive Therapies (ABCT). (2021). Postpartum Depression and Anxiety Fact Sheet. Retrieved from https://www.abct.org/fact-sheets/postpartum-depression-and-anxiety/
- Dennis, C. L., & Hodnett, E. D. (2007). Psychosocial and psychological interventions for treating postpartum depression. Cochrane Database of Systematic Reviews. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23450532/
- Mount Sinai Hospital. (2024). Perinatal Mental Health Program. Retrieved from https://www.mountsinai.on.ca/care/psych/patient-programs/maternal-infant-perinatal-psychiatry/maternal-infant-program-and-perinatal-mental-health
- Misri, S., Kendrick, K., Oberlander, T. F., Norris, S., Tomfohr, L., Zhang, H., & Grunau, R. E. (2010). Antenatal depression and anxiety affect postpartum parenting stress: A longitudinal, prospective study. The Canadian Journal of Psychiatry, 55(4), 222-228.
- National Institute of Mental Health. (2025). Talk therapy cuts risk of postpartum depression. Retrieved from https://www.nih.gov/news-events/nih-research-matters/talk-therapy-cuts-risk-postpartum-depression
About Stellocare
Stellocare is a Canadian platform where you can find the best fit therapist for you. Search the right thperaists now by asking our AI, browsing our list, or finding our social workers for personal referral.
Tina Bells
Registered Psychotherapist (ON)
Paige Abbott
Registered Psychologist (AB)
Arin Clarke
Canadian Certified Counsellor
Li Li
Registered Psychotherapist (Qualifying) (ON)
Gauri Mathur
Registered Psychotherapist (ON)
Christine Griffiths
Registered Psychotherapist (ON)
Raluca Petridis
Registered Psychotherapist (ON)
Judith Klapak
Counselling Therapist (AB)
Jonathon Zarb
Registered Psychotherapist (ON)
Kemelle Deeble
Registered Psychotherapist (Qualifying) (ON)
Marlo Drago
Registered Social Worker (ON)
Ashley Neveu
Registered Psychotherapist (ON)
Renée Dangerfield-Allen
Registered Social Worker (AB)
Elena Temelkova
Registered Psychotherapist (Qualifying) (ON)
Sze Nga Cecilia Au Yeung
Registered Social Worker (ON)
Saara Kanji
Registered Psychotherapist (Qualifying) (ON)
Taylor Nichol
Registered Psychotherapist (Qualifying) (ON)
Monica Pease
Registered Social Worker (ON)
Kat Sevsek
Registered Psychotherapist (Qualifying) (ON)
Tina Bells
Registered Psychotherapist (ON)
Paige Abbott
Registered Psychologist (AB)
Arin Clarke
Canadian Certified Counsellor
Li Li
Registered Psychotherapist (Qualifying) (ON)
Gauri Mathur
Registered Psychotherapist (ON)
Christine Griffiths
Registered Psychotherapist (ON)
Raluca Petridis
Registered Psychotherapist (ON)
Judith Klapak
Counselling Therapist (AB)
Jonathon Zarb
Registered Psychotherapist (ON)
Kemelle Deeble
Registered Psychotherapist (Qualifying) (ON)
Marlo Drago
Registered Social Worker (ON)
Ashley Neveu
Registered Psychotherapist (ON)
Renée Dangerfield-Allen
Registered Social Worker (AB)
Elena Temelkova
Registered Psychotherapist (Qualifying) (ON)
Sze Nga Cecilia Au Yeung
Registered Social Worker (ON)
Saara Kanji
Registered Psychotherapist (Qualifying) (ON)
Taylor Nichol
Registered Psychotherapist (Qualifying) (ON)
Monica Pease
Registered Social Worker (ON)
Kat Sevsek
Registered Psychotherapist (Qualifying) (ON)