It’s important that as new māmā/new mums you pay attention to your emotional wellbeing and mental health when hapū/pregnant or after having a baby, especially at the moment. The team at have put together the following tips to help new mums and parents cope during these difficult times. See more information on wellbeing during COVID-19 from the team here.

Being pregnant or welcoming a new baby into the whānau is an exciting and special time. But it can also be stressful, emotional and overwhelming.

It is understandable that if you are expecting a baby, or have recently given birth, you may feel uncertain or stressed about how you and baby will be affected by the COVID-19 outbreak and Alert level 2.

The COVID-19 Alert level 2 means that the way we support wāhine hapū (pregnant women), new māmā and their whānau might be a bit different.

You will still have high quality care and access to services during pregnancy and after birth, but the way these are delivered will be different to ensure that we minimise the risk of spreading COVID-19. Your midwife or other care provider is able to provide you with details about these changes. You can also visit the Ministry of Health and the New Zealand College of Midwives websites, which have detailed information about how pregnancy and birthing services will be provided at this time.

The links below contain key information for pregnant women and new parents and describes how the delivery of maternity services will continue during the COVID-19 Alert level 2. 

New Zealand College of Midwives

This website has COVID-19 frequently asked questions and messages from midwives to women and whānau who are currently pregnant or have recently given birth. It includes information on labour, social distancing, being unwell with COVID-19, breastfeeding and other general information

Ministry of Health

This website has information for women and whānau who are pregnant or recently given birth.  Includes information on care during pregnancy, care of older children during birth and labour, maternity facilities and postnatal care as well as advice for breastfeeding.


This website has information on COVID-19 that relates to their Plunket services, and advice for parents and whānau. It has a list of resources and support services available for parents including helplines and Facebook Live Chats.

Te Rōpū Whakakaupapa Urutā - National Māori Pandemic Group

This website has information for hapu māmā, unborn pēpi and newborn pēpi. It includes advice and tikanga about pregnancy, labour, delivery and caring for your newborn pēpi during COVID-19.

World Health Organisation

This website has frequently asked questions on COVID-19 for pregnancy, childbirth and breastfeeding.

Pregnant women and new māmā need lots of practical, social and emotional support. Your emotional and mental wellbeing is important. It is normal to feel stressed or lonely at this time, but there are some things you can do to feel better.

Follow the advice from your care provider of the Ministry of Health or New Zealand College of Midwives websites, on how to avoid COVID-19 and stay safe.

Get the support and information you need to get prepared and cope during this time.

Preparing for birth

  • Take some time to understand if there are changes to your antenatal, birth and postnatal care. The Ministry of Health website is a good place to start.
  • To reduce the potential spread of COVID-19, maternity facilities may be limiting the amount of time you can stay after your baby is born. Discuss this with your midwife.
  • Know what changes you might have to make to your birth plan due to the current situation. Having a stand-in birth partner might be a good idea if your first-choice birth partner is sick or showing symptoms.
  • Ask your midwife if there is a ‘virtual tour’ available of the hospital or birthing unit you plan to go to. Here is one of Rotorua Hospital.
  • Find out if there are antenatal classes being run online. Ask your midwife or health care professional.
  • Continue with all the usual healthy pregnancy and early parenthood activities. See the Ministry of Health and SmartStart websites.


After your baby comes

  • Plan how you can make life easier when baby comes:
    • Ask someone to do your supermarket shopping or order meals online.
    • Find out what support services are still available like breastfeeding support through your midwife or now PlunketLine offer free, specialist breastfeeding support through video-conferencing.
    • Arrange daily chats with support people or family.
  • Try not to overthink what you ‘should’ be doing to get your baby to sleep better. If baby isn’t sleeping well, remember that it’s just a phase and it will pass. Do what you can to get sleep in your household. For further information see this Ministry of Health site or Sleep Wake site. 

Here are some great communities for connecting with other māmā.

Speak to your partner or talk to your friends and whānau over the phone about how you feel. Talking through your worries can help a great deal.

Even during this time when it feels you have little control over your maternity services, there are some simple ways to ensure you and your baby are as healthy as you can be during pregnancy and in preparation for birth.

  • If you suspect you might be pregnant, take a pregnancy test to check.
  • If you are pregnant, contact a midwife or your general practitioner to start understanding how to take care of yourself and your pēpi during pregnancy.
  • If you are pregnant, here are some key actions you can take to ensure you and your baby are healthy during the COVID-19 outbreak;
  • Be alcohol and smoke free.
  • Care for your mental health and wellbeing.
  • Immunise yourself for flu and whooping cough. 
  • Lie on your side when resting or sleeping from 28 weeks.
  • Eat heathy nutritious food and drink plenty of water.
  • Take the recommended pregnancy supplements

We all know that it ‘takes a village to raise a child’. Right now, we need to change the way our ‘village’ takes care of mums, whānau and babies and get creative in how we look after each other. Find a way to reach out to the new māmā in your lives. They might need someone to talk to.

Dads and partners, this can be a scary time for you too. It is understandable that you might be worried about your partner and baby. During this time you are going to need to support māmā more than ever. You can help by being supportive and reassuring and by taking on more of the childcare. This will allow more time for your partner to rest, and have the sleep she needs. Dads - don't be afraid to ask for help if you or māmā are not coping.

For whānau, now we’re at alert level 2 you’ll be more able to provide the practical and emotional support to new māmā during and after the birth of a new pēpi. There are lots of things you can do, including regularly checking in, doing supermarket or baby supply shopping or providing support in those early days with anything that needs to be done, in a safe way to prevent the spread of COVID-19.

If māmā and pēpi are up to it you will be able to visit them. Remember the following tips:

  • Stay for a short time only. This can be a very tiring time for both māmā and pēpi, so keep your visit brief.
  • Give māmā a call before you visit to ask if there's anything she needs you to pick up from the shops.
  • If you are sick, stay home. Wait to visit māmā and pēpi until you are well. If you have symptoms of cold or flu call your doctor or Healthline (0800 358 5453) and get tested for COVID-19.
  • Wash your hands. Wash your hands. Wash your hands.
  • The Getting Through Together website has great tips and advice on how to cope with the stress of COVID-19.
  • See the COVID-19 website for general tips on looking after your mental wellbeing.
  • Leave the house for some light exercise or fresh air each day.
  • Try to eat nutritious meals three times a day and drink plenty of water. More information here.
  • Limit the time you spend watching the news and take breaks from social media.
  • Whether you are preparing to give birth or already have a newborn in the house, it is important to get as much rest as you can. This might be easier said than done, but try to sleep when they sleep, or let your partner help if they are at home with you.
  • Options like mirimiri/massage can be helpful.
  • Māmā often put extra pressure on themselves, try to cut yourself some slack and accept that looking after your baby is a full time job. Let the housework wait until tomorrow.
  • For more information on mental health during COVID-19 check out this Pregnancy in a pandemic resource

Sleep increases your ability to cope with uncertainty, anxiety and worries. Sleep is likely to be broken at this time which means it doesn’t feel as refreshing. Going to bed early and sleeping-in when you get the chance can help you get the sleep you need. Napping during the day  is good too but don’t worry if you can’t.

Getting into bright, natural light (from outside) for 20 to 30 minutes every morning helps increases positive mood and helps our sleep. At night we need the opposite. Turn the lights down low in the evening, and use the lowest lighting possible during the night for feeding or baby care.

Our minds and bodies like routine, which will be hard with a new baby. Where possible, doing things at the same time each day (like when we eat, activity/exercise and even when we do daily tasks like shower) helps increase a sense of certainty. Keeping a rhythm to our activities also helps our biological clock keep track of time and this helps our sleep and our mood.

More information on Sleep and mental health

If you are experiencing anxiety, stress, depression or low mood, or if you are struggling with caring for your baby, find a trusted person to discuss your feelings and let your midwife or Well Child provider know.

There are support options available to help you. If your partner is experiencing these feelings, it is also important they reach out to someone for support too. 

If you don’t get help the first time you ask, ask again, or find someone else who will listen.

Support options

If you think you are going to harm yourself or your baby call 111 immediately.

Family Violence - If you feel unsafe in your home or are experiencing family violence, reach out to someone or visit this website to find the right organisation to call. In an emergency call 111.

If you want to talk to a trained counsellor about how you’re feeling, or you’ve got any questions, you can call Depression Helpline 0800 111 757 or text or call 1737.

If you are worried about your baby call PlunketLine on 0800 933 922.

Family Services Directory - The Family Services Directory aims to connect people with local providers who can help them to cope with common issues and problems locally.

Call PlunketLine 0800 933 922. PlunketLine is a toll-free parent helpline and advice service available 24 hours a day, seven days a week. Available to all parents who need help.

Hāpai te Hauora SUDI Prevention 

A range of information for parents or whānau during the COVID-19 pandemic including safe sleeping, breastfeeding and local or regional health advice across New Zealand.

Ministry of Health

General information about health pregnancies.


A range of information and services for pregnancy and for parents of young children.