Struggle Hero

What to do if you feel you are struggling

If you are struggling with your mental health in pregnancy or after having your baby please speak to your GP, Midwife or health visitor who can offer advice and discuss/refer to our service if required.

You can also contact the Nottinghamshire Crisis line on 0808 196 3779.

If there is immediate risk to a mother or her baby, please call your GP, 999 or go to A&E.

If you are already under the care of the Perinatal Psychiatry Service and are struggling:

  • Refer to your care plan/crisis plan.
  • Contact us to speak to a member of the team on between 9am - 5pm.
  • Outside office hours, you should call your local Crisis Resolution and Home Treatment (CRHT) Team. The CRHT teams are available 24/7 and will be able to offer you immediate telephone support and reassurance to ensure that you feel safe and to help you manage your distress.

Useful self-help resources

Here is a selection of self-help guides covering multiple difficulties including depression, anxiety, OCD, PTSD, Substance abuse made by Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust.


5-4-3-2-1: A simple relaxation or grounding strategy


5-4-3-2-1: Calming and grounding technique for anxiety and panic attack


Leaves on the stream


Body scan


Dropping the anchor


Box/square breathing


Mindful breathing

Compassionate exercises to try

Smooth rhythm breathing


Soothing colour imagery


The safe place


Kindness to self



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