6 modules · 18 lessons · 6 quizzes · about 3 hours
Pregnancy and the months after birth bring more change than almost any other time of life. This course walks you through each stage: preparing your body, what happens at prenatal visits, the warning signs that need a call to your provider, what to expect in labor, how to recover after birth, and how to protect your mental health. Each lesson is short and practical.
This course is for general education only and is not medical advice. It does not replace care from your own doctor, midwife, or nurse practitioner. If you think you or your baby may be having a medical emergency, call 911 or go to the nearest emergency room.
What you’ll learn
- How to prepare for a healthy pregnancy, including nutrition and supplements
- What happens at prenatal visits in each trimester and which screenings to expect
- The urgent maternal warning signs during pregnancy and after birth
- How to make a birth plan and what to expect in labor
- How to care for your body during postpartum recovery
- How to tell the baby blues from perinatal depression and anxiety, and where to get support
Who it’s for: People planning a pregnancy, currently pregnant, or within the first year after birth, and the partners and family who support them. No medical background needed.
Module 1: Preparing for a healthy pregnancy
Lesson 1.1 — What “perinatal” means and why this period matters
The perinatal period covers pregnancy and the first year after birth. It is a time of fast physical, hormonal, and emotional change for the parent, not only the baby. Many serious pregnancy-related complications happen after delivery, not before, which is why this course gives the postpartum months as much attention as pregnancy itself.
- Perinatal care starts before conception and continues for at least a year after birth.
- Your health and your baby’s health are connected at every stage.
- Knowing the warning signs is one of the most protective things you can do.
Lesson 1.2 — The preconception visit
A visit with your provider before you try to conceive is a chance to plan ahead. Bring a list of every medication and supplement you take, since some need to be changed before pregnancy. Your provider may review:
- Chronic conditions such as high blood pressure, diabetes, thyroid disease, or depression, and how well they are controlled
- Vaccines you may need before pregnancy
- Family medical history and options for genetic carrier screening
- Smoking, alcohol, and substance use, with support to stop
If you take medication for a mental health condition, do not stop it on your own. Talk with your prescriber about the risks and benefits of continuing during pregnancy.
Lesson 1.3 — Nutrition, folic acid, and healthy habits
Take a daily vitamin with at least 400 micrograms (mcg) of folic acid, ideally starting a month before pregnancy. Folic acid lowers the risk of serious birth defects of the brain and spine.
- Eat a varied diet with vegetables, fruit, whole grains, lean protein, and dairy or calcium-rich foods.
- Choose low-mercury fish such as salmon, sardines, or shrimp. Avoid high-mercury fish like shark, swordfish, and king mackerel.
- Keep caffeine under 200 mg a day, about one 12-oz cup of coffee.
- Avoid alcohol entirely. No amount is known to be safe in pregnancy.
- Avoid unpasteurized dairy, deli meats unless heated until steaming, and raw or undercooked meat, fish, and eggs.
- Most people can keep up or start moderate exercise, such as walking, with their provider’s approval.
Module 1 quiz
- The perinatal period covers: (a) only pregnancy (b) pregnancy and the first year after birth (c) only labor and delivery
- How much folic acid should be in a daily vitamin when planning pregnancy? (a) 40 mcg (b) at least 400 mcg (c) none is needed
- True or false: A small amount of alcohol is known to be safe during pregnancy.
- If you take medication for depression and learn you’re pregnant, you should: (a) stop it immediately (b) talk with your prescriber before making any change (c) double the dose
Show answers
1. (b) · 2. (b) · 3. False · 4. (b)
Module 2: Prenatal care trimester by trimester
Lesson 2.1 — The prenatal visit schedule
For an uncomplicated pregnancy, a common schedule is a visit about every 4 weeks until 28 weeks, every 2 weeks from 28 to 36 weeks, and weekly from 36 weeks until birth. Your provider may see you more often if you have a health condition or a higher-risk pregnancy.
At most visits your provider will check your blood pressure, weight, and urine, and listen to the baby’s heartbeat. Later in pregnancy they measure your belly to track the baby’s growth. Bring your questions written down. No question is too small.
Lesson 2.2 — Screenings and tests by trimester
| Stage | Common tests and checks |
|---|---|
| First trimester (weeks 1–13) | Confirm pregnancy and due date, blood type and Rh factor, blood count, infection screening (such as HIV, hepatitis B, syphilis), optional genetic screening, early ultrasound |
| Second trimester (weeks 14–27) | Detailed anatomy ultrasound around 18–22 weeks, glucose test for gestational diabetes at 24–28 weeks |
| Third trimester (weeks 28–40) | Repeat blood count, Group B strep swab at 36–37 weeks, checks of baby’s position, ongoing blood pressure monitoring |
Your provider will also talk with you about vaccines recommended during pregnancy, such as Tdap (whooping cough) and the flu shot. Recommendations can change, so ask at your visits.
Lesson 2.3 — Common discomforts and healthy weight gain
Nausea, tiredness, heartburn, back pain, leg cramps, and swelling in the feet are common. Small frequent meals, staying hydrated, good posture, and rest help many people. Check with your provider before taking any medicine, even over the counter.
| Pre-pregnancy BMI | Recommended total gain (one baby) |
|---|---|
| Under 18.5 | 28–40 lb |
| 18.5–24.9 | 25–35 lb |
| 25.0–29.9 | 15–25 lb |
| 30 or higher | 11–20 lb |
Focus on nourishing food and movement rather than the scale. Your provider will track your gain with you.
Module 2 quiz
- In an uncomplicated pregnancy, how often are visits between 28 and 36 weeks? (a) every 4 weeks (b) every 2 weeks (c) daily
- When is the glucose test for gestational diabetes usually done? (a) 8–10 weeks (b) 24–28 weeks (c) 39 weeks
- The Group B strep test is usually done at: (a) 36–37 weeks (b) 12 weeks (c) after birth
- True or false: You should check with your provider before taking over-the-counter medicine in pregnancy.
Show answers
1. (b) · 2. (b) · 3. (a) · 4. True
Module 3: Warning signs and when to get help
Lesson 3.1 — Urgent maternal warning signs
Call 911 or go to the emergency room right away if you have:
- A severe headache that won’t go away or gets worse, or vision changes such as blurring or seeing spots
- Chest pain or a fast-beating heart
- Trouble breathing
- Seizures
- Thoughts of harming yourself or your baby
Call your provider right away (or get emergency care if you can’t reach them) if you have:
- Dizziness or fainting
- A fever of 100.4°F (38°C) or higher
- Severe swelling of the hands or face
- Severe belly pain that doesn’t go away
- Severe nausea and vomiting that keeps you from keeping fluids down
- Pain, swelling, redness, or warmth in one leg
- Overwhelming tiredness
When you call, say that you are pregnant or how many weeks ago you gave birth. That detail changes how quickly you’ll be seen.
Lesson 3.2 — Signs specific to pregnancy
- Vaginal bleeding or fluid leaking
- Your baby moving less than usual, or stopping, in the third trimester
- Regular contractions or tightening before 37 weeks, which can be preterm labor
Preeclampsia is a serious blood pressure condition that usually begins after 20 weeks. Its signs include headache, vision changes, upper-right belly pain, and sudden swelling of the face and hands. Some people have no symptoms, which is one reason blood pressure is checked at every visit.
Lesson 3.3 — Signs after birth
- Heavy bleeding that soaks a pad in an hour, or passing clots larger than an egg
- Foul-smelling discharge, or a wound or incision that is red, swollen, or draining
- A painful, red, hot area on the breast with fever
- Any of the warning signs in Lesson 3.1
Preeclampsia can appear for the first time after delivery, usually in the first week but sometimes up to 6 weeks later. A bad headache after birth is never something to wait out. Trust yourself: if something feels wrong, speak up and keep asking until you get answers.
Module 3 quiz
- Which needs a call to 911 right away? (a) mild back ache (b) chest pain or trouble breathing (c) needing to urinate often
- After birth, which fever needs a call to your provider? (a) 99.0°F (b) 100.4°F or higher (c) any temperature
- True or false: Preeclampsia can only happen during pregnancy.
- Heavy bleeding after birth means: (a) soaking a pad in an hour (b) light spotting (c) any discharge
- When you call for help after birth, you should mention: (a) your favorite hospital (b) that you recently gave birth and how long ago (c) nothing extra
Show answers
1. (b) · 2. (b) · 3. False — it can appear after delivery · 4. (a) · 5. (b)
Module 4: Labor, birth, and the first days
Lesson 4.1 — Making a birth plan
A birth plan is a short list of your preferences, shared with your care team ahead of time. Think of it as a conversation starter, not a contract. Birth can take unexpected turns, and flexibility helps. Things to consider:
- Who you want with you, and who should not be there
- Pain relief options you’d like to try, such as movement, water, nitrous oxide, IV medication, or an epidural
- Your wishes if a cesarean becomes necessary
- Skin-to-skin contact, delayed cord clamping, and feeding plans after birth
Pack your hospital bag by about 36 weeks. Include ID, insurance card, a list of medications, comfortable clothes, toiletries, and a properly installed infant car seat.
Lesson 4.2 — Signs of labor and when to go
- Contractions that come at regular intervals and get longer, stronger, and closer together
- Your water breaking, as a gush or a steady trickle
- A pinkish or blood-tinged mucus discharge, called bloody show
Many providers suggest coming in when contractions are about 5 minutes apart, last about a minute, and have done so for an hour. Follow your own provider’s instructions. Go in right away if your water breaks, you have bright red bleeding, your baby is moving less, or you have any warning sign from Module 3.
Lesson 4.3 — The first days with your baby
In the first hours, skin-to-skin contact helps your baby stay warm and supports feeding. Newborns usually feed 8 to 12 times in 24 hours. Safe sleep, every sleep:
- Alone: baby sleeps in their own space, without pillows, blankets, bumpers, or toys
- Back: always place baby on their back to sleep
- Crib: a firm, flat surface in a crib or bassinet, ideally in your room
Whether you breastfeed, formula feed, or do both, ask for help early. Lactation consultants and your baby’s pediatrician can support you.
Module 4 quiz
- A birth plan is best described as: (a) a legal contract (b) a list of preferences to discuss with your team (c) only for home births
- By when should your hospital bag be packed? (a) about 36 weeks (b) the day you go into labor (c) 20 weeks
- Safe sleep means baby sleeps: (a) on their stomach with a pillow (b) alone, on their back, in a crib or bassinet (c) in an adult bed with blankets
- How often do newborns usually feed? (a) 2–3 times a day (b) 8–12 times in 24 hours (c) once every 8 hours
Show answers
1. (b) · 2. (a) · 3. (b) · 4. (b)
Module 5: Postpartum recovery and the fourth trimester
Lesson 5.1 — What normal recovery looks like
After birth, vaginal bleeding called lochia is normal. It starts heavy and red, then lightens to pink or brown and then yellowish-white over about 4 to 6 weeks. Other common experiences include cramping (especially while breastfeeding), soreness, night sweats, constipation, and breast fullness. After a cesarean, expect several weeks of healing before lifting anything heavier than your baby.
Comfort measures: use a peri bottle, sitz baths, cold packs, stool softeners if your provider recommends them, and as much rest as you can get.
Lesson 5.2 — Your postpartum checkups
Your care does not end at delivery. Plan for contact with your provider within the first 3 weeks after birth, then a full postpartum visit no later than 12 weeks. At these visits your provider may cover:
- Your physical healing, bleeding, and blood pressure
- Your mood, sleep, and emotional health
- Feeding and any breast concerns
- Birth control and spacing future pregnancies
- Follow-up for conditions like gestational diabetes or high blood pressure
If you had high blood pressure in pregnancy, your provider may want a blood pressure check within the first week or two.
Lesson 5.3 — Rest, nutrition, movement, and support
Recovery takes more energy than most people expect. Sleep when you can, accept help with meals and chores, and keep eating regular meals and drinking water, especially if you are breastfeeding. Gentle walking can usually start soon after birth. Ask your provider before returning to harder exercise, and consider pelvic floor physical therapy if you have leaking, pain, or pressure.
Build a support plan before the baby arrives: who can bring meals, take a night feeding, or watch the baby while you rest. Asking for help is part of good care.
Module 5 quiz
- Postpartum bleeding (lochia) usually lasts about: (a) 1–2 days (b) 4–6 weeks (c) 6 months
- When should first contact with your provider happen after birth? (a) within 3 weeks (b) at 6 months (c) only if something is wrong
- True or false: The postpartum visit only checks physical healing.
- Who can help with leaking or pelvic pressure after birth? (a) a pelvic floor physical therapist (b) no one; it’s permanent (c) a dentist
Show answers
1. (b) · 2. (a) · 3. False — it also covers mood, feeding, and birth control · 4. (a)
Module 6: Perinatal mental health
Lesson 6.1 — Baby blues or something more?
The baby blues are very common. They bring tearfulness, mood swings, irritability, and feeling overwhelmed in the first days after birth, and they usually fade within about 2 weeks.
Perinatal depression is different. It lasts longer than 2 weeks, feels heavier, and makes it hard to care for yourself or your baby. It can begin during pregnancy or any time in the first year after birth. Symptoms can include:
- Sadness, emptiness, or hopelessness most of the day
- Losing interest in things you used to enjoy
- Feeling worthless or like a bad parent
- Trouble sleeping even when the baby sleeps, or sleeping much more than usual
- Withdrawing from family and friends
Perinatal depression is a health condition, not a personal failure. It is common and it is treatable.
Lesson 6.2 — Anxiety, OCD, and other perinatal conditions
- Anxiety: constant worry, racing thoughts, a sense of dread, trouble sitting still
- Obsessive-compulsive symptoms: unwanted, upsetting thoughts (often about harm coming to the baby) and repeated checking or avoiding. Having these thoughts does not mean you will act on them.
- Birth-related trauma: flashbacks, nightmares, or avoidance after a frightening birth
- Postpartum psychosis: rare but an emergency. Signs include confusion, hearing or seeing things others don’t, extreme suspicion, or very little need for sleep. Call 911 or go to the ER right away.
Risk is higher for people with a personal or family history of mental health conditions, little support, or a stressful pregnancy or birth. But these conditions can affect anyone, including partners.
Lesson 6.3 — Getting help and building support
Treatment works. Options include talk therapy, support groups, and medication. Many medications can be used during pregnancy and breastfeeding; a prescriber can help you weigh the options.
- Tell your OB, midwife, nurse practitioner, or your baby’s pediatrician how you’re feeling. Many will screen you with a short questionnaire.
- Call or text the National Maternal Mental Health Hotline at 1-833-TLC-MAMA (1-833-852-6262). It is free, confidential, available 24/7 in English and Spanish, and partners and family can call too.
- If you are in crisis or having thoughts of harming yourself or your baby, call or text 988 or call 911.
Small daily supports also help: rest in protected blocks, eat regular meals, get outside, and stay connected with people who make you feel safe.
Module 6 quiz
- The baby blues usually fade within about: (a) 2 weeks (b) 6 months (c) never
- True or false: Perinatal depression can begin during pregnancy.
- Which is a medical emergency? (a) feeling tired (b) hearing things others don’t and extreme confusion after birth (c) worrying about feeding
- The National Maternal Mental Health Hotline number is: (a) 1-833-TLC-MAMA (b) 411 (c) there is none
- True or false: Having an unwanted, upsetting thought about the baby means you will act on it.
Show answers
1. (a) · 2. True · 3. (b) · 4. (a) · 5. False
Resources
- National Maternal Mental Health Hotline — call or text 1-833-TLC-MAMA (1-833-852-6262), 24/7
- 988 Suicide & Crisis Lifeline — call or text 988
- Postpartum Support International — support groups and provider directory