Preparing for Baby: How to Effectively Manage Depression During Pregnancy
Pregnancy is an exciting time for many, so it can be isolating if you don’t feel as joyful as you imagined. If you’re experiencing symptoms of depression, it’s important to know you’re not alone.
Research shows that 7 to 20 percent of women deal with depression during pregnancy. No matter how lonely it can feel, this experience is more common than you think.
Keep reading to learn how to manage depression as an expectant mother. We’ll share the risk factors, common symptoms, and ways to get support for prenatal depression.
What Causes Depression During Pregnancy?
Many factors can cause depression in the first trimester and throughout pregnancy. Physical changes, isolation, and previous mental health conditions can all lead to depression.
The one thing these causes all have in common? They are not your fault. Below we’ll discuss some of the potential risk factors for prenatal depression.
Risk Factors to Consider for Pregnancy Depression
Changes in Your Body
One cause of pregnancy depression is a hormonal change in the body. These fluctuations can cause a chemical imbalance in the brain, leading to depression.
The physical discomfort that comes with pregnancy can also contribute to depression. Common pregnancy complaints like nausea and swelling can significantly impact your mood.
Lifestyle and Identity Changes
Another risk factor is the lifestyle change that comes with getting ready for a baby. Financial planning and preparing your house for the baby are among many stressors that can impact your mental health.
Additionally, changes that come with pregnancy can affect how you view yourself. You may experience grief, lowered self-esteem, or negative emotions that can lead to depression.
Increased Anxiety
Pregnancy is a time of great uncertainty. With so many changes happening at once, it’s normal to feel overwhelmed or shut down when thinking about the future.
Plus, external factors can impact your anxiety levels. Events like the Covid-19 pandemic affect mental health, especially during a time as vulnerable as pregnancy.
Feeling Isolated
According to a 2022 survey by the Centre for Addiction and Mental Health, Canadians have experienced a spike in anxiety, depression, and loneliness in the past year.
Factors like working from home, a lack of local family or community, and relationship tension can result in feelings of isolation. Of course, these situations are even more difficult to endure while pregnant.
History of Mental Health Challenges
If you have a history of depression or another mental health condition, you may be more likely to experience depression while pregnant. Speak to a mental health professional to ensure you get proper treatment throughout your pregnancy.
Symptoms of Depression in Pregnancy
It’s worth noting that some pregnancy symptoms are similar to those of depression. Still, it’s worth speaking to a professional if any of the following symptoms are worrying you.
Irritability
Mood swings
Increased anxiety
Sleep disturbances
Reckless behaviour
Feeling unusually tired
Intrusive or harmful thoughts
Changes in libido and appetite
Difficulty with memory or focus
Diminished self-esteem and self-worth
A sustained feeling of sadness or apathy
Becoming more socially withdrawn or isolated than usual
3 Ways to Treat Prenatal Depression
1. Contact Your Family Doctor
If you’re pregnant and depressed, a great first step is to contact your family doctor. They can determine if you’d benefit from medication, refer you to helpful resources, and follow up with you throughout your pregnancy.
If you’re experiencing a mental health emergency, call 911, head to your local emergency department, or contact a helpline to get the support you need immediately.
Here are some helplines and resources available to support you:
Crisis Services Canada: 1-833-456-4566
Distress Centres of Greater Toronto: 408-HELP (4357)
First Nations and Inuit Hope for Wellness Help Line: 1-855-242-3310
2. Reach Out for Support
Even in the most challenging times, it can be hard to ask for help. But depression is a serious issue, and it’s vital to reach out for support if you’re struggling.
It’s likely that your friends, family, and community members want to help, but they simply don’t know how. It’s worth talking to them about how you’re feeling and ways they can support you. Here are a few ideas for ways loved ones could help:
Making a meal
Folding laundry
Cleaning your home
Preparing the baby’s room
Grabbing groceries from the store
Simply offering a listening ear or words of encouragement
3. Seek Pregnancy Counselling
If you need more support, consider speaking to a mental health professional. A pregnancy counsellor can help you develop healthy coping strategies, understand your triggers, and support you throughout your pregnancy.
Final Thoughts
Here’s a reminder of the key takeaways from this article:
Depression in pregnancy is a common and treatable issue.
Depression symptoms include mood swings, increased anxiety, and sleep disturbances, among others.
If you’re struggling with depression, you should reach out for support from friends, family, or your community.
If you’re pregnant and depressed, speaking with a pregnancy counsellor is an important step to consider.
Contact us to book a free consultation and learn how pregnancy counselling can help. We understand seeking help for depression as an expecting mother takes courage, and we’re here to honour and support you throughout your journey.
