Taking Care of Your Mental Health During Pregnancy
As a new mama to be, people are probably asking you lots of questions.
“Are you excited?”
“Boy or girl?”
“Have you chosen a name yet?”
With a baby’s bedroom to decorate, infant clothes to organize, and hospital bags to pack, there are probably a million things running through your mind. There is so much to think about…after all, the countdown to the little one’s arrival is officially on!
This is precisely why it’s extra important during this time to take care of YOUR mental health.
Oftentimes, expectant mothers face changes in their bodies and lifestyles that lead to pregnancy-related challenges, such as:
Anxiety
Depression
Loneliness
Insomnia
Intrusive thoughts
Body image concerns
Self-esteem issues
Fear of childbirth
Financial stress
Relationship stress
As the Canadian Maternity Experiences Survey points out, this could not only affect mom – but baby’s development, too.
Luckily, looking after your mental health during pregnancy is 100% doable and within your control. Today, Midtown Toronto Therapy is delighted to help women be proactive in navigating prenatal mental health.
Understanding the Mental Health Challenges in Pregnancy
When you’re pregnant, it’s pretty obvious…
That bump is literally a baby growing inside!
But what is far less obvious are the invisible things nobody sees, like thoughts and emotions.
According to the World Health Organization, mental health is defined as a “state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.”
Behind that beautiful pregnancy glow, there can be A LOT going on with mental well-being.
That’s because, during pregnancy, a woman’s body undergoes a multitude of changes, both hormonally and physically. These transformations naturally influence mental health. For example, hormones like estrogen and progesterone skyrocket (which is good for baby) but can also bring about:
Mood swings
Fatigue
Heightened emotional sensitivity
Weight gain
Altered sleep patterns
Blood circulation adjustments
Not to mention two of the most common mental health concerns:
Pregnancy Anxiety
Pregnancy Depression
If this sounds familiar, you’re not alone. In fact, managing anxiety during pregnancy and prenatal depression affects between 10 – 20% of pregnant women, manifesting in symptoms such as:
Excessive worry
Increased heart rate
Difficulty concentrating
Memory problems
Headaches
Muscle tension
Inability to relax
Changes in appetite
Remember: it’s perfectly normal to experience a rollercoaster of change during this time.
Just know that your body is working hard to create the perfect home for your little one. However, if you find yourself feeling overwhelmed, don't hesitate to reach out for support from loved ones and/or healthcare professionals.
5 Helpful Strategies for Managing Stress and Anxiety
Luckily, mental health is no longer a taboo subject that hides in the shadows.
Nowadays, families can talk openly and honestly about all things parenthood-related, and that includes mental well-being. Here at Midtown Toronto Therapy, our experienced and compassionate team has compiled a list of practical suggestions for anxiety and stress management during pregnancy.
Here are our five best tips:
1. Prioritize Self-Care
First, make time for self-care activities that bring joy. Indulge in a warm bath, read a good book, binge your favourite Netflix series, or enjoy pregnancy relaxation techniques.
2. Maintain a Healthy Lifestyle
Prioritize cooking nutritious meals and regular exercise (even a daily nature walk can do wonders). A well-balanced lifestyle contributes to physical health, which in turn supports prenatal mental well-being.
3. Create a Relaxing Home Environment
Third, make your living space a calming oasis by incorporating soothing colours, comfortable furniture, and soft lighting. Science shows a peaceful environment can positively impact your mood.
4. Set Realistic Expectations
Don’t skip…this is a good one! As difficult as it may be, try to set realistic expectations for yourself, both in terms of pregnancy and just as a human being in general. Understand that it's okay not to be perfect. Be kind to yourself.
5. Talk with Your Partner
Keep the lines of communication open with your partner. Share your thoughts and feelings and work in unison to navigate the joys (and challenges) of pregnancy. A united front alleviates stress.
The Importance of Support Systems
Have you ever heard the saying, “It takes a village to raise a child?”
Well, the same goes for motherhood.
Strong pregnancy support systems are a cornerstone for mental well-being during pregnancy. Think of it like a safety net for times when stress and anxiety may slowly creep in.
So, let’s explore some easy ways to build and utilize your own support network.
Open Communication: Foster open and honest dialogue with your partner and family. Sharing your thoughts and concerns allows others to understand your needs clearly.
Friendship Circle: Do you have friends with kids? Lean on those who have experienced parenthood or who are eager to offer a listening ear. Shared experiences can provide valuable insights and a sense of camaraderie.
Join Support Groups: You can also seek out local or online support groups to connect with other expectant parents. Get informed, ask questions, and find comfort in a safe environment.
Healthcare Professionals: And of course, reach out to your healthcare team. Regularly check in with your obstetrician, midwife, therapist, or other healthcare providers.
Most of all, if you are struggling with prenatal mental health, reach out.
Choosing the right therapist or counsellor means finding somebody you trust. Begin by clarifying your needs and goals. Next, look for professionals with experience in the area you want to address and consider their background, therapeutic style, and approach. Ask questions. Don’t worry – no question is a silly question.
Together, we can support mental health during pregnancy by providing a space to navigate these unique emotional challenges, fostering well-being for both you and your baby.
Preparing for Postpartum: Looking Ahead
Now that your baby is almost here, it’s time to also think about postpartum.
Preparing for postpartum mental health is key.
For instance, did you know? Nearly a quarter of all mothers report feeling declines in their mental health in the months following giving birth. That’s no small number…However, with the right care, these statistics drop rapidly, leaving moms feeling lighter, happier, and healthier.
So, how do we do that?
In those first few weeks after welcoming your baby, you can create a postpartum plan that includes:
Enlisting the help of family and friends
Bonding with your newborn on your comfort terms
Scheduling regular time for self-care
Setting boundaries
Delegating tasks
Talking openly with your healthcare provider about your mental well-being
Above all, acknowledge that the postpartum period involves a learning curve. By incorporating these points into your postpartum plan, you can proactively nurture your mental well-being during this very magical, transformative period.
Final Thoughts
In summary, prioritizing mental health during pregnancy is not just a choice; it's essential. By fostering good mental health, you not only enhance your resilience but also contribute to the healthy development of your little one. Whether it’s stress, anxiety, depression, or an ongoing “blah” feeling, understanding mental health and implementing strategies can help.
Are you currently pregnant and want to talk?
Reach out to Midtown Toronto Therapy if you are experiencing any symptoms. We would love to hear from you!
