Pregnancy is a time that is fun, exciting, scary, stressful, and joyous, often all within the same hour. Enormous hormonal changes occur to a pregnant woman’s body, and these have massive effects on mood, behaviour, diet, and pretty much anything else you can think of. Obviously, these can pose major challenges to day to day life, especially if you’re pregnant for the first time, especially when it comes to mental wellbeing.
Luckily, many people have been pregnant in the past, so there’s loads of information available from mothers, doctors, psychologists, and other health professionals. If you’re planning to have a baby, or you’re already pregnant and those hormones are starting to stir, read on for some mental health tips.
Open Communication
Effective communication is the cornerstone of emotional well-being during pregnancy. Expectant mothers should openly express their feelings to their partners, friends, and family, and the dialogue should be two-way. Sharing the ups and downs of the journey can provide a sense of relief and foster a supportive environment. Partners, in particular, play a crucial role in understanding and validating the expectant mother’s emotions. By maintaining open lines of communication, both partners can navigate the emotional terrain together, strengthening their bond in preparation for parenthood.
Communication also helps the partner, who is also going to be affected by the hormonal and emotional rollercoaster they’ve helped set in motion. Communication fosters togetherness, which leads to a happier mother (and therefore a happier baby).
Education and Understanding
Knowledge is power, and during pregnancy, understanding the physical and emotional changes can be empowering. Reading about the stages of pregnancy, attending prenatal classes, and staying informed about what to expect can demystify the process and alleviate anxiety about the unknown. Knowing that mood swings and emotional fluctuations are common aspects of pregnancy helps expectant mothers embrace their emotions without judgement, contributing to a more positive mental state.
It’s also important to be aware of physical changes that can affect mental wellbeing — many of these, such as gestational diabetes — are commonplace, but changes in diet can also lead to emotional fluctuations.
Building a Support System
A robust support system is invaluable for expectant mothers. This can include close friends who are also mothers, family members, or participation in support groups. Sharing experiences with others going through similar journeys can create a sense of camaraderie and reassurance. Social connections provide a platform for emotional expression and ensure that the expectant mother does not feel isolated in her experiences. A support system can offer practical assistance, emotional understanding, and a network to lean on when the emotional rollercoaster feels overwhelming.
Prioritising Self-Care
Self-care is paramount for maintaining mental health during pregnancy. This involves consciously setting aside time for activities that promote relaxation and well-being. Whether it’s a warm bath, a leisurely walk, or a few moments of mindfulness or meditation, self-care rituals can be tailored to individual preferences. Check with your doctor for activities that are safe and appropriate — there are many pregnancy-friendly routines and sports, but each pregnancy is different so it’s best to check. Of course, downhill skiing and full contact wrestling are definite no-nos.
Adequate rest is also essential, and expectant mothers should listen to their bodies and prioritise sleep — when baby arrives you won’t have the luxury of early nights or restful lie-ins! By making self-care a priority, expectant mothers can recharge both mentally and physically, better equipping themselves to handle the challenges of pregnancy.
Seeking Professional Support
While a strong support system is crucial, some expectant mothers may benefit from professional help. If feelings of anxiety, depression, or overwhelming stress persist, seeking the guidance of a mental health professional is a proactive step. Therapists specialising in perinatal mental health can provide coping strategies, emotional support, and a safe space for expectant mothers to explore and process their feelings.
Recognising when professional help is needed is a sign of strength, and it ensures that mental health concerns are addressed promptly and effectively. Remember to include your partner, as well as close friends and family in these issues, directly or just to keep them in the loop.
Pregnancy is a multifaceted time full of ups and downs (and round-a-bouts). Navigating those nine months of chaos is a challenge, but it’s important to remember that there are wonderful moments too, and you’ll have a bundle of joy by the end of it.
