Shropshire Perinatal Community Mental Health Team
A service for women across Shropshire and Telford who require specialist assessment and treatment for their mental health during pregnancy and up to a year after baby’s birth.
What happens next?
Now you have had your initial assessment with the team and have been accepted for treatment you will be on our waitlist until you are allocated a care coordinator. Unfortunately, we cannot give you an estimated wait time however please be assured we will contact you as soon as a clinician is available to take on your care. In the meantime, if you require any additional support, you are able to contact the team’s duty worker on 0300 303 4132. Alternatively, out of hours you can contact the Access team on 0808 196 4501.
Resources
Enclosed in this digital leaflet are some helpful resources to aid you in looking after yourself and managing your wellbeing whilst you are waiting for allocation to the team. Following your initial assessment you will have received a letter and any information that may be helpful for you to know such as information on diagnosis. However, if you have any further questions please do contact the team on 0300 303 4132 or via email at perinatal.
General wellbeing in the perinatal period
Taking care of your physical health can have a positive impact on your general wellbeing and contribute to positive mental health. Here is some useful information and some tips to consider during this period.
Physical Health Concerns:
Below are some physical health issues to be aware of during and after pregnancy, please always seek advice from your GP if you are concerned that you may have any of the following:
- Anaemia symptoms: feeling tired/ weak or dizzy.
- Incontinence symptoms: being unable to control urination or not feeling the urge.
- Urinary Track Infection symptoms: feeling pain and/or discomfort whilst urinating, dark or cloudy urine, producing an unfamiliar smell, urinating more often.
- Gestational Hypertension symptoms: severe headaches, changes in vision, upper abdominal pain, high blood pressure readings.
- Gestational Diabetes symptoms: increased thirst/ dry mouth, needing to urinate more than usual, fatigue, blurred vision.
- Hyperemesis Gravidarum symptoms: severe, persistent nausea and vomiting, weight loss, dehydration.
Useful tips
Lifestyle choices are important ways we can help ourselves to improve our mental wellbeing.
Having a healthy diet - Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight.
Exercise – Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress. It does not have to be strenuous, it can simply be going for a walk or doing stretches and keeping active.
Getting enough sleep – This is important for both physical and mental health. Adults need at least 7 hours of sleep a night. Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night. Creating a schedule, pre-bed routine, and daily routine that works for you is part of developing habits that produce better sleep.
Avoiding mood altering substances - It’s important for anyone living with mental health difficulties to avoid using mind-altering substances unless prescribed by a GP. These substances include: alcohol, caffeine, nicotine, illegal drugs, and medications prescribed to other people.
Coping skills
Here we have included a selection of resources that we invite you to try at home. These practices aim to promote relaxation and reduce feelings of stress and overwhelm.
Breathing practice - square breathing
This breathing exercise is a simple strategy that can be used anywhere and at any time to decrease rapid breathing and allow you to feel calmer. To practice square breathing, simply follow around the edge of a square or rectangle in your mind (or trace it with your finger) inhaling as you go up the side, hold across the top, exhale as you go down the side, and resting as you go along the bottom. This can be repeated for as long as you need to feel calmer. Watch this video on YouTube for square breathing exercise.
Grounding practice - butterfly hug
The tapping of the butterfly hug exercise activates your soothe system which can help to reduce feelings of anxiety and worry and instead promote relaxation and calm. To do the butterfly hug exercise, cross your arms over your chest, close your eyes if this is comfortable for you, and then tap your hands like the flapping wings of a butterfly. You can tap where ever feels comfortable on your body (chest, shoulders, arms, legs). You can stop this exercise whenever you feel as though you have had enough or when you notice yourself feeling calmer. Watch this video on YouTube for the butterfly hug technique.
Grounding practice - 5-4-3-2-1
This exercise engages our senses to bring us back to the present moment when we feel overwhelmed by difficult thoughts or emotions. If you struggle to find the full amount for any category - that’s ok just continue to the next! Taste can often be hard to observe, if this is the case for you try instead to take 1 big, deep breathe. Watch this video on YouTube for the 5-4-3-2-1 method.
These next practices are rooted in mindfulness and aim to help you direct your attention to be in the present moment.
Leaves on a stream
This exercise allows us to notice our thoughts and let them go. It uses imagery and visualisation to help us to focus our attention. Watch this video on YouTube to practice the leaves on a stream exercise.
Lightstream exercise
The Lightstream exercise also uses imagery and visualisation however this exercise is designed for us to notice and tune in to any physical sensations in our body. Watch this video on YouTube to practice the lightstream exercise.
Useful apps (free to download)
- Catch it
- Chill Panda
- Lets meditate
- Cove
- Calm Harm
- distract
- Silver Cloud
- StayAlive
- 7cups
Useful contacts
Contact the Shropshire PMHT: 0300 303 4132
MIND Helpline: 0300 123 3393 / Text: 86463 (9am-6pm, weekdays)
Samaritans: 116 123 (24 hours)
No Panic: 0300 772 9844 (10am-10pm)
Anxiety UK: 03444 775 774 (9:30am - 5:30pm, weekdays)
OCD Action: 0845 390 6232 (9:30am - 5pm, weekdays)
Rethink Mental Illness: 0300 5000 927 (9:30am - 4pm, weekdays)
SANEline: 0300 304 7000 (4:30pm - 10:30pm, daily)
Shropshire Domestic Abuse Service: 0300 303 1191 / email sdas
West Mercia Women's Aid: 0800 783 1359 (24 hour advice)
If you need urgent help and support in crisis:
Shropshire Access Team (24/7): 0808 196 4501
Email: access.
If you feel suicidal or feel like you will harm yourself or others call 999 or attend your nearest accident and emergency department. For non-emergencies, call 111.