Resources
Free psychoeducation articles and exercises, grounded in perinatal mental health research, in Arabic and English.
Understanding perinatal mood and anxiety disorders
What PMADs are, who gets them, and why you are not alone.
Box breathing: calm your nervous system in 4 minutes
A simple, evidence-based breathing technique that activates the parasympathetic nervous system.
Sleep when the baby sleeps — and other myths
Practical, realistic sleep strategies for the newborn phase that actually work.
Building your bond: the neuroscience of attachment
A 15-minute guided module on why bonding takes time and what you can do to nurture it.
Challenging anxious thoughts: a CBT worksheet
Learn to identify automatic negative thoughts and replace them with balanced alternatives.
How to talk to your partner about how you're feeling
Communication scripts and strategies for one of the hardest conversations new parents face.
10-minute body scan for labour anxiety
A guided mindfulness practice that reduces anticipatory anxiety and connects you to your body.
Grief after pregnancy loss: what no one tells you
An honest, compassionate guide to grieving miscarriage, stillbirth, and infant loss.
Eating for your mental health in the postpartum period
The evidence behind omega-3s, iron, vitamin D, and other nutrients that support postpartum mood.
Progressive muscle relaxation for tension and insomnia
A 12-minute guided technique that releases physical tension and prepares the body for sleep.
The emotional reality of returning to work
Navigating guilt, identity, and anxiety when maternity leave ends.
5-4-3-2-1 grounding technique for panic and dissociation
A quick sensory grounding exercise that interrupts anxiety spirals and panic attacks.
What to expect from therapy for perinatal mental health
Types of therapy, what sessions look like, and how to find a perinatal specialist.
Birth preparation: a 4-week mindfulness programme
A structured programme combining breathwork, visualisation, and CBT for birth anxiety.