Free Resource for Postpartum and Maternal Mental Health

Cover of a postpartum workbook titled "Postpartum Workbook" with an image of ocean waves and a beach scene, authored by Carissa Gustafson, psychologist.
People walking on the beach during sunset with mountains in the background.

Prepare for Postpartum with a Plan That Supports Your Mental Health

Download this free 25-page psychologist-created postpartum mental health workbook to help you prepare for the emotional, physical, and identity changes that come with new motherhood.

Whether you're pregnant or newly postpartum, this guide will help you understand what to expect and create a postpartum plan that protects your mental health.

Download Your Free Postpartum Workbook
Download Your Free Postpartum Workbook
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Why preparing for postpartum mental health matters

Most people prepare for birth—but not for what comes after.

The postpartum period is one of the most significant hormonal and psychological transitions you will experience. Research shows that 1 in 5 women experience a perinatal mood or anxiety disorder (PMAD), yet most do not receive support. 

Creating a postpartum mental health plan can help reduce your risk and ensure you have the support you need.

What’s inside this free Postpartum Workbook

This postpartum mental health workbook will help you:

✓ Understand postpartum depression, anxiety, OCD, and other PMADs.

✓ Recognize early warning signs and risk factors.

✓ Create a realistic postpartum support plan.

✓ Build a sleep plan to protect your mental health.

✓ Identify your support system and set boundaries.

✓ Stay connected to yourself, your partner, and your community.

✓ Know when and how to get professional help.

A woman holding a baby close to her chest in a hospital room. The woman has her head bowed, eyes closed, and is gently kissing the baby's forehead. She has light hair tied back with a scrunchie and is wearing earrings and a thin necklace. The baby is wrapped in a white bandage on the wrist and has a tender expression.
A circular logo with wavy lines at the bottom and radiating lines above, resembling a stylized landscape or sunset over water.

  • Perinatal Mood and Anxiety Disorders (PMADs) include:

    • Postpartum depression (PPD)

    • Postpartum anxiety

    • Postpartum OCD

    • Birth trauma and postpartum PTSD

    • Postpartum bipolar disorder

    • Postpartum psychosis

    These conditions can occur during pregnancy or up to a year postpartum and are influenced by biological, psychological, and social factors. 

    This workbook helps you understand these conditions so you can feel informed—not blindsided.

  • Unlike traditional birth planning resources, this workbook focuses on:

    • Your mental health—not just the baby

    • Realistic expectations (not perfection)

    • Evidence-based guidance from a licensed psychologist

    • Actionable steps to create a personalized postpartum plan

    Because postpartum support shouldn’t start after you’re already struggling.

  • This free resource is designed for:

    • Pregnant women preparing for postpartum

    • New moms experiencing emotional overwhelm

    • Women at risk for postpartum depression or anxiety

    • Individuals navigating infertility, pregnancy loss, or high-risk pregnancy

    • High-achieving women who are used to being independent and are adjusting to needing support

A woman and three children dressed in light-colored dresses walking along the rocky beach near the ocean during sunset.

Created by a Licensed Psychologist Specializing in Maternal Mental Health

Dr. Carissa Gustafson is a licensed clinical psychologist specializing in maternal mental health and reproductive psychology.

After experiencing pregnancy complications, birth trauma, and postpartum mood and anxiety disorders herself, she shifted her clinical focus to helping women navigate pregnancy and postpartum with more support and psychological flexibility. 

She is Perinatal Mental Health Certified (PMH-C) and provides therapy throughout California.

A booklet titled 'Postpartum Workbook' with a beach scene on the cover, authored by Carissa Gustafson, a psychologist, about developing a postpartum plan to support mental health.

Download your free Postpartum Mental Health Workbook

Start preparing for postpartum with a plan that supports you.

This workbook is for educational purposes only and is not a substitute for therapy or medical care. If you need additional support, you can find a perinatal mental health specialist through Postpartum Support International or contact the Maternal Mental Health Hotline at 1-833-TLC-MAMA). The National Maternal Mental Health Hotline is available 24/7 at 1-833-852-626. The Lifeline is available 24/7 at 988. In the event of an emergency, call 911 or go to the nearest ER.