Perinatal Self-Care Workbook

New audiobook resource reaches 1,300 listeners and counting since launch

A partnership of community and maternity hospital-based mental health services in the Mid-West has launched a new audio edition of a successful HSE self-care workbook to support and empower women from conception, through pregnancy and post childbirth.

‘My Perinatal Self Care Workbook’ is the collaborative brainchild of personnel and service-users at Mid-West ARIES, Mental Health Services and the Specialist Perinatal Mental Health team at University Maternity Hospital Limerick (UMHL).

The free audiobook is the latest iteration of a publication that was released initially in traditional book form in October 2023. It provides an accessible ‘any place, any time’ option for those who wish to make use of the resource while on the go or at home.

Providing crucial support for women throughout the perinatal period, the online version of the workbook is available at www.rise.articulate.com/share/RVUGeCZwQX9SVTFWHQhY-Doi5WZH_sxD#/ and accessing the new audiobook version couldn’t be easier. There is no need for an app download or account set-up – you can simply stream or download it free from:

https://tinyurl.com/Perinatal-Self-Care-Audiobook.

The idea for the workbook emerged from the feedback of women who attended a workshop on self-care at UMHL in April 2023 at Limerick’s Castletroy Park Hotel, organised by SPMHS team lead and Consultant Perinatal Psychiatrist, Dr Mas Mahady, and Advanced Nurse Practitioner, Perinatal Mental Health, Pauline Walsh, with input from Mike O’Neill, manager of Mid-West ARIES, the recovery education service for mental health in the region.

‘My Perinatal Self Care Workbook’ has answered this call, firstly in traditional ‘hard copy’ book form, then through its evolution to an online version and now to the audiobook, which women can use and listen to anywhere. Indeed, the format has been shared not only in the Midwest but also nationally, and with colleagues in specialist perinatal mental health teams in the UK.

Mid-West ARIES and the SPMHS team want to ensure that all women who need this workbook, not just women in this region, can get it when they need it, in whatever format suits her best, especially women who have additional accessibility needs. “In seeing this project through to yet another iteration, we’re enhancing service access all the time, aiming to fulfil the principles of SláinteCare: to deliver the Right Care in the Right Place at the Right Time,” Mike O’Neill said.

The content covers the basics of self-care and wellness during the perinatal period, and how to support your physical health, emotional wellbeing, and develop and maintain healthy social connections throughout. There are worksheets and planning aids to help you develop your own personalised self-care toolkit; encouraging messages of hope from women who have been on their own perinatal mental health journey; as well as contact details for a range of community-based support services throughout Limerick, Clare and Tipperary.

HELPFUL WORKBOOK

As one woman wrote: “The most helpful thing I learned after completing the workbook is that I am not alone. More women than I realised don’t feel themselves after pregnancy and it was nice to read “What Women Said” throughout the workbook… a good reminder that the simplest things can contribute to having a better day, e.g. 15 minutes of fresh air, eating well, drinking plenty of water. It also encouraged me to join mom and baby groups/activities.”

SPMHS team lead Dr Mas Mahady added: “We know that mums routinely put the needs of the baby, the family and everyone else before themselves, and many feel guilty even thinking of their own needs. But it's important to send a message out that mums should prioritise their self-care, and not put themselves last. We should support mums to carve out time in their busy schedules to recharge and to replenish. Mums need to know that it is not a ‘selfish’ thing to practise self-care, because it benefits them and those around them too. When mums practise self-care, it helps improve their mental and physical well-being; it reduces stress and the likelihood of burnout. We hope that our Perinatal Self-Care Workbook will help mums achieve this by identifying what their needs are and what works for them.”