Therapy options for postnatal mental health: what is available and how to access it

Mental health · Updated July 2026 · All articles

Deciding to get support for your mental health after having a baby is a good decision. The harder part is often knowing what kind of support to look for and how to find your way to it. This article is a practical guide to the main therapy options, how they work, and the routes available to you.

CBT: the most widely available talking therapy

Cognitive behavioural therapy (CBT) is the most widely available psychological treatment in the NHS and has some of the strongest evidence of any therapy for postnatal depression and anxiety. It works by examining the relationship between thoughts, feelings, and behaviours, and helping you develop more flexible and less distressing ways of thinking and responding.

For postnatal depression, CBT might involve exploring unhelpful thought patterns (for example, "I am a terrible mother because I feel this way") and testing them against reality. For postnatal anxiety, it typically involves gradually reducing avoidance and developing a more accurate sense of actual risk. CBT is structured, time-limited (usually 8-20 sessions), and skills-based, which suits many people.

CBT for postnatal OCD, including distressing intrusive thoughts, is a well-established and effective approach. A CBT therapist with experience in OCD and the perinatal period is the ideal if this is your situation.

IPT: when relationships are at the heart of things

Interpersonal therapy (IPT) is another approach with strong evidence specifically for postnatal depression. It focuses on the impact of life transitions and relationships on mood, which makes it particularly well-suited to the postnatal period, a time of enormous relational change.

IPT might explore the transition to parenthood itself, changes in your relationship with a partner, shifts in friendships, grief for your pre-baby life, or the quality of support you are receiving. It tends to be particularly helpful when depression feels connected to a sense of isolation, loss, or relationship conflict.

IPT is available through some NHS talking therapies services, though less widely than CBT. Private therapists trained in IPT can also be found through professional body directories.

EMDR: for trauma and birth trauma

Eye Movement Desensitisation and Reprocessing (EMDR) is a therapy with strong evidence for PTSD, including birth-related PTSD. It works by processing traumatic memories using bilateral stimulation, typically guided eye movements, which appears to help the brain integrate the memory so it loses its raw, intrusive quality.

EMDR does not require you to talk through the traumatic event in detail in the way some other trauma therapies do. Many people find this less daunting. It is available through some NHS services, particularly specialist perinatal mental health teams, and through many private therapists trained in trauma work.

Trauma-focused CBT is another evidence-based approach for birth trauma and PTSD. Both are recommended in NICE guidelines for PTSD treatment.

Person-centred counselling: space to process

Not all postnatal mental health support needs to be structured and skills-based. Person-centred counselling offers a non-directive, accepting space in which you can talk about your experience and be genuinely heard. For some people, particularly those dealing with adjustment to motherhood, relationship changes, or grief, this kind of open-ended support is exactly what is needed.

Person-centred work is less specifically targeted than CBT or EMDR and may not be the right fit if you need to build specific skills or process specific trauma. But the quality of the therapeutic relationship is itself therapeutic, and a skilled person-centred counsellor can support significant change.

NHS routes to therapy

The main routes to NHS talking therapy in the UK are:

• GP referral: Tell your GP that you are struggling with your mental health and ask for a referral to talking therapies. In most areas this means a referral to NHS Talking Therapies (formerly IAPT). You can describe your situation briefly and ask which service is most appropriate for postnatal difficulties.
• Self-referral to NHS Talking Therapies: In most areas of England you can refer yourself directly to an NHS Talking Therapies service without going through your GP. Search for your local service online. This can speed up access.
• Specialist perinatal mental health team: For more complex presentations, a referral to a specialist perinatal mental health team (if one covers your area) provides access to therapists and psychiatrists with specific expertise in the perinatal period. Referral usually comes via GP or midwife.
• Health visitor: Your health visitor can support your mental health directly and can refer you to appropriate services or support groups in your area.

Waiting times vary significantly. While waiting, peer support and the organisations listed below can provide helpful interim support.

Private therapy: what to look for

Private therapy removes waiting times and gives you more choice over the approach and therapist you work with. It can be expensive, though some therapists offer sliding scale fees, and some employee assistance programmes (EAPs) include a number of free sessions.

When choosing a private therapist for postnatal mental health, look for:

• Registration with a recognised professional body: BACP (British Association for Counselling and Psychotherapy), UKCP (UK Council for Psychotherapy), or BPS (British Psychological Society) in the UK
• Specific experience with perinatal mental health or the particular issue you are dealing with
• A willingness to answer questions about their approach and experience before you commit
• A genuine sense that you can talk honestly with this person, even from the first session

Professional body websites have searchable directories. Psychology Today also has a UK therapist directory with filters for presenting issues.

Peer support and support organisations

Professional therapy is not the only form of support that works. Peer support, connecting with people who have been through similar experiences, can be profoundly helpful, particularly for the sense of not being alone.

Organisations that offer postnatal mental health support in the UK include:

• PANDAS Foundation: Helpline 0808 1961 776 (freephone), peer support groups, and online community. For all perinatal mental health conditions.
• APNI (Association for Postnatal Illness): helpline and one-to-one telephone support from trained volunteers who have themselves experienced postnatal illness.
• Action on Postpartum Psychosis (APP): peer support specifically for those affected by postpartum psychosis, including partners and family members.
• Birth Trauma Association: support and information for those affected by birth trauma.

Online peer support communities, including those on social media, can also be valuable, though it is worth being selective about the quality of the communities you engage with.

Online therapy versus in-person therapy

For most common postnatal presentations, including depression and anxiety, research has found online therapy to be comparably effective to in-person work. For parents of young babies, online delivery can be more practical, fitting around feeds, naps, and the unpredictability of life with a newborn.

Some people prefer in-person work, and some therapists prefer it for trauma work or more complex presentations. Both are valid, and the most important thing is finding an approach and a therapist that works for you, rather than holding out for a specific format if something else is more accessible.

A note on what to look for in a therapist

Research consistently finds that the quality of the therapeutic relationship, how safe you feel, how understood you feel, how much you trust the person you are working with, is one of the strongest predictors of whether therapy will help. A highly qualified therapist you cannot talk to honestly will help you less than a good-enough therapist with whom you feel genuinely heard.

It is fine to try a session or two with a therapist and then decide they are not the right fit and look for someone else. That is not failure. That is self-knowledge, and it will serve you in the long run.

Frequently asked questions

What is the most effective therapy for postnatal depression?

CBT (cognitive behavioural therapy) and IPT (interpersonal therapy) both have strong evidence for postnatal depression. CBT focuses on the relationship between thoughts, feelings, and behaviours. IPT focuses specifically on the impact of relationships and life transitions on mood. Either is a reasonable starting point; the best approach depends partly on your individual situation and what is available.

Can I access therapy on the NHS for postnatal mental health?

Yes. You can speak to your GP and ask for a referral to a talking therapies service (sometimes called IAPT or NHS Talking Therapies). In most areas you can also self-refer without going through your GP. Waiting times vary by area. If your needs are complex or severe, ask about referral to a specialist perinatal mental health team.

What is EMDR and when is it used?

EMDR (Eye Movement Desensitisation and Reprocessing) is a therapy with strong evidence for PTSD. It involves processing traumatic memories using bilateral stimulation, typically eye movements guided by a therapist. It is used for birth trauma and other trauma in the perinatal period. It is available through some NHS services and many private therapists.

What is PANDAS Foundation?

PANDAS Foundation is a UK charity providing support for parents with perinatal mental illness. They offer a helpline, peer support groups, and online resources. Their helpline number is 0808 1961 776 (freephone). They can provide support alongside professional treatment.

How do I choose a private therapist for postnatal mental health?

Look for a therapist who is registered with a recognised professional body (BACP, UKCP, or BPS in the UK). If possible, look for someone with specific experience in perinatal mental health. It is reasonable to ask prospective therapists about their experience with postnatal issues before beginning. A good fit between you and the therapist matters as much as their qualifications.

Is online therapy as effective as in-person therapy?

For most common presentations including postnatal depression and anxiety, online therapy has been found to be comparably effective to in-person therapy. For parents of young babies, online delivery can be more accessible and easier to fit around feeding and nap schedules. Some people still prefer in-person work, and for trauma, some therapists prefer to work in person. Both are valid.

This article is for general information only. If you are struggling with your mental health, please speak to your GP, midwife, or health visitor. In a crisis, contact Samaritans on 116 123 (UK) or your local emergency services.