MUMentum: Pregnancy and Postnatal Courses

Course Information

Introduction

Are you pregnant or have a new baby? Have you been experiencing sadness or excessive worry that doesn’t seem to go away?

You may be experiencing perinatal anxiety and/or depression. About 1 in 10 women experience anxiety and depression during pregnancy and 1 in 6 during the first year after childbirth. It is more common than you might think. It is also very common for anxiety and depression to occur together. Whilst it’s normal to experience low mood and worry occasionally, symptoms can become a problem if they are excessive, too intense, difficult to control, and interfere with your daily functioning.

We have developed two, short MUMentum courses to help you reduce your symptoms of anxiety and depression in as little as four weeks. One course tackles symptoms during pregnancy and one course deals with symptoms during the postnatal period. Both courses are based on Cognitive Behavioural Therapy (CBT) which is the recommended, first-line treatment for perinatal anxiety and depression. To learn more about CBT you can visit our helpful information page here.

Who will find this course useful?

Women who are pregnant or in the postnatal period and have been experiencing problematic levels of worry, persistent anxiety, and/or periods of low mood and depression.

It is likely that you are visiting our page because anxiety and depression have become a problem for you. We know that it’s not always easy to seek help, so well done on making it this far.

Course duration

Both the MUMentum Pregnancy and MUMentum Postnatal courses are self-paced. Each course consists of three lessons and is designed to be completed over 4-6 weeks. We recommend completing one lesson every one-to-two weeks. Upon completion of the course, you will be granted an extra 12 months access so that you can continue to implement positive changes. Please note, there is an automatic 5-day lockout period between lessons so that you can revise and practise what you have learned, before moving onto the next lesson.

How much will it cost?

Each course is A$35 for three months access.

What type of support will I receive?

Both courses are self-guided in which you learn skills to manage your symptoms independently. To help you track your progress you will receive automatic e-mails and reminders once a new lesson becomes available, which is 5 days after you complete the previous one. It’s essential that you schedule time to complete each lesson to make sure you get the most out of the course.

If you prefer to involve your health professional (e.g. midwife, psychologist), you can choose to complete the course ‘supervised’. This means your nominated clinician will receive updates on your progress and support you as you complete the program.

How is the course structured?

Online Questionnaires

Our online questionnaires help to establish how you are feeling, and are a great way for you to monitor your own symptoms. If you are completing the course as self-guided, you will be notified by THIS WAY UP if your scores are above the acceptable range. If you are completing the program as supervised, your results will be sent to your clinician after each lesson.

Comic-Based Stories

Each lesson involves an illustrated story, where you follow two women as they learn skills to manage their anxiety and depression during or after pregnancy, with the help of a psychologist.

Lesson Summaries

Download our lesson summary and action plan to learn more about tackling your anxiety and depression, and how to implement and practise the skills you have learned in each lesson.

Guided Relaxation Exercise

Download our progressive muscle relaxation exercise to listen to on your computer or on your phone.

Extra Resources

Download additional activities and information that you can complete between lessons.

Online Calendar

Schedule your next lesson using our online calendar and we’ll send you reminders for your next lesson.

Lesson Information

What lessons will the course cover?
Both the pregnancy course and the postnatal course cover the same core principles and skills of CBT to tackle anxiety and depression. Each course differs in the context in which CBT skills are learned. The pregnancy course (MUMentum Pregnancy) is specifically tailored to pregnant women and focuses on learning CBT skills in the context of experiences and symptoms experienced during pregnancy (e.g., difficulties conceiving; increased anxiety surrounding the impending birth and health of the baby). The postnatal course (MUMentum Postnatal) targets unique issues and challenges common during the postnatal period (e.g., asking for help; busting myths about motherhood).

 

Mindfulness enhanced CBT course

Lesson 1

About Anxiety and Depression – Learn about your own symptoms of anxiety and depression, and learn how to deal with the physical symptoms of anxiety and depression.

Lesson 2

Identifying unhelpful thoughts and dealing with uncertainty – Learn to identify and confront the thought symptoms of anxiety and depression, and how to cope using Thought Challenging and Structured Problem Solving.

Lesson 3

Tackling unhelpful behaviours and building confidence – Learn to challenge unhelpful behaviours associated with anxiety and depression using Graded Exposure and Activity Planning, and learn how to build your confidence and keep getting better!

Evidence

Outcome

On average, most people who complete all lessons benefited substantially. 60% improved to the point of no longer being troubled by anxiety and depression.

Trial Results

We have done two Randomised Controlled Trials to evaluate the effectiveness of each program. We found both the MUMentum Pregnancy and MUMentum Postnatal courses significantly reduced symptoms of distress, anxiety and depression in Australian women.

Reference: Loughnan S et al, Internet-based cognitive behavioural therapy (iCBT) for perinatal anxiety and depression versus treatment as usual: study protocol for a randomised controlled trial, Trials, 2018.

 

PATIENT TESTIMONIALS

“It made me more conscious of what was going on and increased my ability to focus on what was required of me as a mother right now. To try and stop thinking about all the possible future implications of my struggles right now. I’m doing my best and I need help so I should seek it.”

Patient feedback after Lesson 3

“I really hope that Doctors recommend this program to women as standard practice. I know so many women who are feeling like this and don’t even know it.”

Patient feedback

“The ability to access the program online is an excellent concept. And the being able to do it at your pace is imperative for mothers.”

Patient feedback

“Yes! The last lesson was very relevant to me. I didn’t realise my anxiety was making me isolated, controlling and a perfectionist. The strategies provided in last lesson have improved my wellbeing and now I take time out for myself, challenge myself in difficult situations, and which has now made me confident in dealing with my children.”

Patient feedback

How Can I Study?

Choose to study supervised or unsupervised, on your mobile or desktop.
If you are interested in completing both the MUMentum Pregnancy and MUMentum Postnatal courses, please contact us via email ([email protected]) or phone (02 8382 1437) and we can provide the second course to you at half price (total package $52.50, save 25%!)

Pregnancy Course

Supervised

  • Desktop Website
  • Clinician Supervised
  • Clinician Feedback
  • 3 Months Access
  • Available Worldwide
  • $35

Pregnancy Course

Self Help – Web

  • Desktop Website
  • Unsupervised
  • Anonymous
  • 3 Months Access
  • Available in Australia
  • $35

Postnatal Course

Supervised

  • Desktop Website
  • Clinician Supervised
  • Clinician Feedback
  • 3 Months Access
  • Available Worldwide
  • $35

Postnatal Course

Self Help – Web

  • Desktop Website
  • Unsupervised
  • Anonymous
  • 3 Months Access
  • Available in Australia
  • $35