How to Take Care of Your Mental Health When You’re Pregnant

Although considered a remarkable phenomenon, pregnancy can be quite daunting the first time. It is a period of significant physical and emotional change. Your mental health may get affected due to multiple fluctuations in hormonal levels. Acknowledging your body’s transformation and taking proactive steps to manage your mental well-being is important.

Pregnancy can turn out to be a stressful affair. You might begin to experience moments of intense sadness or undergo feelings of anxiety. This might occur due to hormonal shifts, overthinking, change in sleep schedules, physical transformation, or certain relationship challenges you might face.

There are multiple ways to care for your mental health for nine months. However, the first step in boosting morale is identifying and recognizing your thoughts and feelings. This will enable you to take appropriate actions and seek help where and when required. Read on to learn how to care for your mental health while expecting!

What are Some Common Feelings and Conditions?

Being pregnant can change your body in multiple ways. You might experience various health issues such as headaches, dizziness, fatigue, morning sickness, heartburn, backaches, constipation, and cramping. The accumulation of these issues might impact your mental well-being and lead to episodes of anxiety or stress. You may overthink the future and question your capabilities of being a new mother.

Pregnant women might experience an array of emotions apart from joy. These may include sadness, restlessness, impatience, irritability, anxiety, mood swings, and feelings of guilt. While it is common to encounter such emotions while pregnant, these feelings may negatively affect your daily functioning and cause many medical conditions.

Experiencing mental health issues while pregnant can be termed the antenatal period. The postnatal period occurs when feelings of depression arise after the baby’s birth. These are also referred to as baby blues. And if this period is extended, it can lead to postpartum depression.

Various factors can put you at risk of developing depression and anxiety. Some of these include:

• Relationship problems, questioning your partner’s interest in the pregnancy, and constant arguing may impact your mental and physical well-being.
• You may feel that you have insufficient support.
• You have a family history of depression or other mental illnesses such as bipolar disorder.
• You have abused drugs or alcohol in the past or are a current abuser of intoxicating substances.
• You may be facing financial issues.

Apart from this, you may face recurring emotions that can include:

• A constant feeling of sadness.
• Feeling unnecessarily worried about the future or the present moment.
• Overwhelming negative thoughts that impact your daily routine.
• Losing interest in things, feeling hopeless.
• Multiple anxiety attacks or depressive episodes.
• Feeling fatigued, tired all the time.
• Recurrent mood swings.
• Trouble sleeping or irregular sleep schedule.

While these are some common symptoms that might occur while you’re expecting, it is important to know how they can be treated for better well-being.

How Are They Treated?

If you are constantly suffering from depression or experiencing moments of sadness, stress, and anxiety, it is important to seek help from a trusted source. A therapist or a counselor can identify the triggers and provide an appropriate diagnosis.

Treatment may include:

• Prescribed Medicines: Your doctor may prescribe certain medications to help treat your symptoms. These medicines must always be taken with prior approval from your doctor, as they are the ones who can provide a suitable treatment for your ailments.
• Counseling: Talk therapy or counseling sessions with your therapist can help you deal with your symptoms immensely. This may reduce your stress and ease your anxiety. Cognitive behavioral therapy or CBT is one such counseling that may help you manage your negative thoughts by identifying the patterns in which they occur. IPT or interpersonal therapy may help you deal with your condition by recognizing the problems that you face in your personal life.
• Support Groups: Talking to pregnant people experiencing similar symptoms can provide great relief, as you might get the feeling of togetherness. Sharing your problems might also make you feel heard. Support groups can mitigate feelings of isolation and grief. Joining these groups can also help new parents handle their new lives in the best way possible.

Apart from these, you may use several other mechanisms to cope with the feelings that arise while pregnant. Keep reading to find a few techniques and self-care tips that may help you relieve your symptoms.

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Other Ways You Can Cope

You may find comfort in several other activities that can help reduce your mental health issues. These tips may improve your mood and boost your overall well-being.

• Eat Healthily: Filling your diet with leafy green vegetables, protein foods, vitamins and minerals, fibers, and fat will naturally boost your health. Eating at regular intervals might keep you happy and healthy and play a vital role in reducing mood swings. This will also be beneficial for the baby’s growth.
• Exercise Regularly: Exercising at regular intervals produces endorphins, the chemical hormones that promote relief and reduce stress and anxiety. Engaging in physical activity during pregnancy has loads of benefits. They may help mitigate constipation and reduce backaches, bloating, and fatigue. Moreover, they can immensely improve your stamina and well-being. Taking a walk or some simple stretching can boost your mood and promote a healthier lifestyle. Remember to always take good care of your physical well-being!
• Breathe: Although this may sound simple and naive, breathing can work wonders in relieving your symptoms. Practicing mindfulness and paying attention to your breathing movements can promote or activate the relaxation mechanism in your body. Breathing in and out curtails the built-up tension in your muscles. Once your body relaxes, you will also find your emotions settling down. You can also try counting breaths to relieve your anxiety. Inhale and count up to a certain number, and repeat it while exhaling or breathing. Try breathing up to smaller counts(such as 4 or 5) to not put too much pressure on yourself. Once you start practicing mindful breathing at regular intervals, you may notice its benefits. Stress relief, increased focus, and a considerable reduction in negative feelings are a few benefits this exercise offers.
• Start Journaling: Journaling while pregnant can help you note down your innermost thoughts and help you reflect on your journey. You may write about your thoughts and feelings on the physical and emotional transformation that your body is undergoing or simply about the problems that you are facing. This can help you acknowledge your feelings and organize your thoughts. Journaling can be an outlet for letting go of negative thoughts and embracing positivity and change. This can also allow you to record the special moments you might experience while pregnant – such as your baby’s first kick!
• Talk: Another simple way to combat your mental health issues is to talk it out simply. Let go of whatever is on your mind by talking to your partner, family member, or loved one. This can help ease all your doubts and uncertainty about being pregnant and may also help during postnatal depression.
• Self-Care: Indulging in self-care during a bustling pregnancy is important. Take out some time for yourself, and do whatever brings you joy. It may be reading or hanging out with your friends, but do not forget to do the things that leave you feeling happy and satisfied. Ensure you get enough sleep, as expectant parents need to get adequate sleep to combat mental health conditions.
• Perform Yoga: Practicing prenatal yoga can raise your spirits and elevate your mood during pregnancy. Apart from reducing the stress and anxiety of a pregnant woman, prenatal yoga has heaps of advantages that include:
  • Improved sleep
  • Increased flexibility in muscles
  • Decrease in health issues such as nausea, backache, and headaches. 

You may need to perform simple activities such as stretching, breathing, and postures to develop strength and flexibility. It is important to note here that you must consult your healthcare provider before engaging in any kind of prenatal yoga.

Following these tips can generate a positive attitude and a healthier outlook on life.

How To Know When To Seek Professional Support

It is important to monitor and observe changes in your mental well-being while you are expecting. If you feel your symptoms are getting out of hand or hampering your daily life, you may need immediate professional help.

Certain signs that require prompt treatment include:

• Persistent feelings of sadness often last for two weeks or more.
• Overburdened with negative thoughts and feelings.
• Loss of interest in daily activities.
• Constant anxiety or panic attacks.

Seeking professional help from a health care provider is essential in addressing and rectifying these feelings.

Get Started With a Trusted Therapist On DocVita Today

Docvita has a variety of specialists that can help you traverse your journey of pregnancy efficiently. You can also lead a healthy and happy lifestyle with an appropriate diagnosis, treatment, and emotional support. Take a look at the profiles of all the providers that Docvita hosts, and book an appointment today!