Being pregnant is a big life event and it is natural to feel a lot of different emotions. But if you’re feeling emotional or a little extra sensitive and it’s starting to affect your life, there are things you can try that may help.
It's normal to have some worries and fears and emotional highs and lows are natural and normal when you’re pregnant. Most women have good mental health during their pregnancy, though some find it harder to manage.
In addition, pregnancy itself can be stressful. As well as coping with hormonal and physical changes, you may feel stressed about things such as antenatal tests.
Pregnancy, changes and mental health
Pregnancy changes your body in all sorts of ways. Morning sickness, backache, headache, leg cramps, varicose veins, itchiness, constipation, haemorrhoids, indigestion and vaginal discharge are some of the realities of pregnancy. And not surprisingly, they can affect how you feel about being pregnant.
For some people, there’s the worry of what lies ahead. Maybe you didn’t plan your pregnancy. Maybe you’re worried about how a new baby will affect your relationship. Or maybe you’re concerned about childbirth.
These are all common worries and you may feel some or all of these things during your pregnancy. But if these feelings of sadness, worry or anxiety start to affect your life, it may be something more serious, like perinatal depression or anxiety.
If you have a pre-existing or a past mental health condition, and you are pregnant, the good news is that with support and treatment, you are likely to have a healthy pregnancy and baby. The most important thing is to talk about it – tell the health provider managing your pregnancy about your mental health condition. And tell your mental health care provider that you’re pregnant. Together, they can help you manage your pregnancy and your mental health.
When is it time for me to get help?
If you’re worried about how you or your partner are feeling, here are some signs and symptoms to look out for:
- panic attacks – a racing heart, palpitations, shortness of breath, shaking or feeling physically ‘detached’ from your surroundings
- persistent, generalised worry, often focused on health concerns
- obsessive or compulsive behaviour
- abrupt mood swings
- feeling sad, down or crying for no obvious reason
- having little or no interest in things that bring joy (like time with friends, exercise, eating or being with your partner)
- being nervous or on edge
- feeling tired all the time
- not being able to sleep
- losing interest in sex or intimacy
- fear of being alone with your baby
- intrusive thoughts of harming yourself or your baby
- brain fog, or finding it difficult to focus, concentrate or remember things
- engaging in risk taking behaviour (such as drug use).
If these symptoms last for more than two weeks, it’s time to get some help. The sooner you see someone, the quicker you’ll start to feel better.
How can I manage my mental wellbeing during pregnancy?
- Eat a healthy, balanced diet.
- Reduce your alcohol intake. You should stop drinking if possible.
- Stop smoking (ask your midwife or GP about 'stop smoking' services).
- Find some time each week to do something which you enjoy, improves your mood or helps you to relax.
- Meditation or mindfulness – either through a class or an App such as Headspace
- Let family and friends help you with housework, shopping etc.
- Exercise (ask your midwife about exercise in pregnancy and local exercise classes).
- Discuss any worries you may have with your family, your midwife or GP.
- Get regular sleep.
- Make a Wellbeing Plan – this helps you to start thinking about the support you might need in your pregnancy and after the birth.
Mental health after giving birth
Having a baby is a very emotional time. You may be sore after the birth, not getting enough sleep, overwhelmed by your new baby and feeling worried about being a good mum. Being a mum is hard work! You might have unrealistic expectations of new motherhood. And you might find it hard not having much time to yourself.
You may have heard about the baby blues. Up to 80 per cent of women feel teary, irritable, overly sensitive, moody or overwhelmed after giving birth (often between day three and day 10 after birth).
Often, changes in hormone levels are to blame and these feelings usually pass within a few days. Usually you don’t need any treatment, just support and understanding. But if these symptoms continue beyond the early days, it may be a sign of something more serious, like depression or anxiety.
Postnatal depression can occur between one month and up to one year after a woman gives birth to a baby. Postnatal depression is a common mental health condition, affecting up to one in seven women giving birth.
It’s not just new mums or mums-to-be who can feel anxious and apprehensive. Welcoming a new member of the family can also be a complicated time for fathers and partners, who may worry about being a good partner and parent, how a baby will affect their lifestyle, or how they will deal with the added responsibilities.
Where to get help
- Your doctor
- Your obstetrician
- Midwife
- Maternal and child health nurse
- Psychologist