TIPS FOR IMPROVING YOUR MENTAL WELLBEING DURING PREGNANCY

Pregnancy can be an intensely emotional time but it’s important to recognise that not every mum-to-be will feel joyful and excited, for many the prospect can be daunting, stressful and even frightening. The truth is it’s common to find that your emotions change and go up, down and all over the place at different times – partly because of the effect of pregnancy hormones on your body and mood but also as you adjust to this major event happening in your life.

All of this is pretty understandable and normal, especially if it’s your first baby, but more than one in 10 women go on to develop depression and/or anxiety at this time which is a distressing and more consistently negative experience.

There’s no hard and fast rule why some women become depressed and some do not – pregnancy hormones may be partly responsible although they may also be affected by how well their pregnancy is progressing, their life situation, relationships or past mental health issues, for example.

When you first become pregnant it’s a good idea to think about how you’d like to nurture your mental wellbeing over the coming months and after your baby is born.

Here are some top tips for things you can do to support your emotional wellbeing while you’re pregnant – sometimes the simplest measures can help you to manage your emotions and lift your mood.

Build yourself a support network

Sharing the laughs – and moans and groans – of pregnancy with other mums-to-be can be a life-saver. Spending time with other women going through the same sorts of issues and emotions will help to prevent feelings of isolation, especially, for example, if you’ve just gone on maternity leave and you’re missing the hustle, bustle and chat of the workplace. You can also swop ideas and information about all things pregnancy and baby – or just put the world the world to rights over a cuppa.

Ask your midwife about antenatal classes in your area and go to them – they’re a great way to meet other women at similar stages of pregnancy to you. The NCT opens in a new window also runs antenatal classes and parent networks, or take a look on the NHS website where you can find details of other local antenatal classes

If you’ve had mental health issues in the past, or have them now, your GP surgery will be able to advise you of local counselling services and how to access them – you may not need them at all but keep useful numbers in your phone or on the fridge just in case you want them later. Most services are just for mums-to-be although a few in your area may support partners too.

Talk, talk and talk some more

Talk to your midwife - you will be asked about your emotional wellbeing at your bookinging appointment. If you’ve had mental health issues before, or have them now, some measures will be put in place to support you while you’re pregnant.

Talk to family and friends who you trust and be open and honest about how you’re feeling. Don’t feel you have to talk just about baby stuff – of course this is a massive part of your life right now but you are allowed to have other interests and pastimes too!

Talk to other mums and parents-to-be either locally or in on-line forums.

Consider counselling if you prefer to talk to someone you don’t know instead of a family member or friend.

Get enough rest and sleep

Good-quality sleep in pregnancy is important, your body is growing a baby after all and needs to recharge regularly! Sometimes getting good quality sleep is difficult especially as you bump gets bigger and you need the loo frequently during the night. It can help to have healthy sleep hygiene habits which include going to bed at the same time each night, winding down gently before bedtime, banning all screentime in the bedroom, avoiding caffeinated drinks, especially after 6pm and so on. Take a top-up daytime nap too if you need one or just a quiet half-hour with your feet up if you prefer.

Remember that if you have persistent problems sleeping, even though you’re exhausted, along with feelings of low mood, this can be a sign that you have depression so talk to your GP or midwife.

Eat healthily

Eating a healthy balanced diet is not just good for your growing baby but it will also help your own body cope with the changes and demands of pregnancy.

If you find yourself eating a lot more than usual, or have lost interest in eating food, along with persistent feelings of low mood, this can be a sign that you have depression so talk to your GP or midwife. 

Take regular exercise

Aim for at least 150 minutes (2.5 hours) of moderate-intensity exercise every week. Regular exercise will boost your spirits, can ease low mood and will help you sleep better.

Your local swimming pool or leisure centre may run a few exercise classes designed specifically for pregnant women – for example look out for antenatal aerobics, aqua-natal, yoga – these are great for meeting other mums-to-be too.

Ask for help

Don’t be afraid to ask friends and family for help with practical jobs like housework and shopping. If you have an older child, you may be able to book a few hours of extra childcare, or perhaps a grandparent or other relative could help give you some ‘me-time’, when you need a rest. Online shopping services especially for heavy/bulky items or the weekly household shop can be useful.

Understand and be alert to the signs of depression and anxiety creeping up on you – things like tearfulness, feeling overwhelmed, racing thoughts, a persistent low mood, irritability, having no interest in things you usually enjoy and so on – and don’t delay asking your GP or midwife for help or advice. 

Learn to relax

We can all relax at one level or another but with a little practice – perhaps using techniques like meditation, breathing exercises, hypnobirthing, music, complementary therapies and so on – it’s possible to become quite expert at chilling out! Having good relaxation skills will help you when it’s time for your baby to be born too.

Treat yourself regularly

Take time out for yourself to do things that you enjoy either on your own or with others. Make it a regular thing – a monthly spa treatment, movie night, day out with friends or your partner, an adult education class – so that you always have something to look forward to.

Finally… pace yourself, try not to take on too much and if you don’t always have the energy or motivation to do everything you’ve set yourself each day ease off and don’t give yourself a hard time about it! Make a point of avoiding stressful situations.

The most important thing is to ask for help if you aren’t feeling yourself. Your midwife will be able to support you during your pregnancy if needed.