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It is a lot worse for people who are already dealing with mental health issues like anxiety and depression. It is common to deal with a lot of emotional changes during pregnancy, such as:
- Fear or surprise if it is unexpected
- Happiness if you have been trying to have a baby
- Anger as a result of hormonal changes
- Insecure about your body, your ability to care for the child
- Anxiety about all the big changes in your life
- Irritable because of hormonal changes or new symptoms
- Tired
Addressing Mental Health Challenges During Pregnancy
Mood swings are common during pregnancy, especially in the first and the third trimesters. They can make you feel like you are switching between emotions very fast, like going from stressed to happy. This can be a very overwhelming experience. Progesterone and oestrogen rise during pregnancy, which leads to changes in moods and emotions. Progesterone levels are especially high during the first trimester, triggering intense mood swings.Some common mental health issues you might face during pregnancy include:
- Depression: Depression during pregnancy is known as antenatal depression. If it is left untreated, it can lead to postpartum depression. Some of the symptoms of this type of depression include low self-esteem, extreme sadness, fatigue, difficulty carrying out basic tasks, inability to feel pleasure from any activity, poor weight gain, and thoughts of suicide. If you have depression, it is extremely important that you get it treated before your baby is born.
- Anxiety: Anxiety is extremely common during pregnancy, due to all the new changes and the prospect of childbirth. Some anxiety-inducing topics include miscarriages, worries about the baby’s health, worries about being a good parent, and financial concerns. However, if the anxiety is persistent and gets in the way of your daily life, you should consult a therapist. Anxiety can have a negative impact on both the mother and the baby and cause complications like preterm birth, low birth weight, and other social-emotional development issues in the baby.
- Mood swings: While progesterone and oestrogen are essential to sustain a healthy pregnancy, they can cause your emotions to be all over the place. Mood swings are very normal during pregnancy and are mostly caused by hormonal changes. Other issues like fatigue and your blood sugar levels can also be contributing factors.
- Fears and apprehension related to childbirth: The prospect of giving birth can be scary and stressful, especially if it is your first time. Along with that, worries about being a good parent might be bogging you down. These thoughts are entirely normal, and every pregnant woman goes through them. Speak to a trusted friend or reach out to an online support group of women who are pregnant or have just given birth. Speaking to someone with similar experiences can help ease some of your fears.
How to Manage Mental Health During Pregnancy
- Develop a support system: Confide in your partner, friends, and family members about anything you may be feeling. Do not isolate yourself from those who are closest to you. You can also join an online community specifically catering to pregnant women. This can be particularly beneficial, as connecting with people who may be going through the same issues as you can help you a lot.
- Maintain a healthy lifestyle: Managing your physical health has a direct impact on your mental health, and it is particularly important when you are pregnant. Make sure you maintain a healthy diet, with all the essential nutrients, take your prenatal vitamins, exercise regularly and keep yourself hydrated. You must also get sufficient rest, and pregnancy can be exhausting for your body.
- Mindfulness and relaxation: Practice meditation and breathing techniques to help you relax. You can also try light exercises like prenatal yoga to help ease your mind.
- Set realistic expectations for yourself: Your body is going through a lot of changes. It is completely normal to feel overwhelmed. The physical symptoms along with the hormonal changes can cause your emotions to swivel back and forth. Give yourself a break and ask for help when you need it.
- Impact of partner and family dynamics: There is a direct correlation between stress during pregnancy and the quality of relationships in a pregnant woman’s life. If there isn’t adequate emotional support from her partner or family members, there is an increased risk of postpartum depression.
- Work-Related Stress: The physical and mental demands of working can be extremely stressful for a pregnant woman. This might be worse for women who are stuck in a toxic work environment devoid of any empathy for her situation.
- Social isolation: Pregnancy can be a socially isolating situation because of all the new symptoms and changes to your body. It might be difficult to connect with your friends who are not going through something similar. Moreover, a complicated pregnancy can limit your activities and isolate you even further.
- Body Image Issues: It is not uncommon to have body image issues during pregnancy. The physical changes can be a lot to deal with, especially since your body is expanding to accommodate the baby. A little weight gain is to be expected, but the mental effects of this weight gain can often be negative. If the stress is causing you too much trouble, speak to a therapist as soon as possible.
Mind-Body Connection
Unfortunately, your physical symptoms might get worse due to your mental health worsening. Issues like depression and anxiety can increase pain and cause further problems like insomnia. This is why it is important to seek out a professional when your mental health is suffering.When To Seek Professional Support and Resources
While mood swings are in general considered normal during pregnancy, you must seek out professional support in cases of severe mental health disorders like depression and anxiety. Consult a professional if you have symptoms like- Inability to focus on regular tasks
- Lack of motivation
- Thoughts of suicide
- Extreme fatigue
There are different types of professionals you can contact, based on your circumstances, like a counsellor, therapist, or psychiatrist.
Types of Therapeutic Options
- Cognitive Behavioural Therapy (CBT): CBT focuses on problems you have now, rather than going deep into your past to figure out the root of your current problems. CBT is effective for a large number of mental health problems during pregnancy, such as depression, anxiety, and panic attacks. CBT can be done through individual sessions and in groups.
- Prenatal counselling and therapy sessions: Prenatal counselling can offer the mother a safe space to talk about all her emotions. As someone new to this experience, it can be hard to talk about some of the emotions you may be feeling. Prenatal counselling allows you to talk about all of it and work through any conflicting emotions.
- Medicines: While there are different medications for mental health problems, it is extremely important for you to check with your doctor before taking any of them.
How To Make The Transition From Pregnancy To Postpartum
The transition from pregnancy to postpartum has many physical and emotional changes. However, these changes can vary based on each individual.
- Hormonal changes: Oestrogen and progesterone levels decrease after birth, while oxytocin and prolactin are on the rise. Oxytocin is known as the bonding hormone, while prolactin helps with milk production. These hormonal changes can have an impact on a mother’s mental health
- Baby blues: This is a mild form of depression that affects almost all new mothers. This can cause mood swings, crying, and anxiety. These issues are caused by the sudden drop in oestrogen and progesterone and subside within two weeks.
- Postpartum depression: If the depression is severe and does not go away within the two-week mark, it is a sign of a more serious condition called postpartum depression. Signs of postpartum depression include suicide ideation and a loss of pleasure or interest in the baby. This can get in the way of regular bonding of the mother and baby and should be treated as soon as possible.
FAQs on How To Manage Your Mental Health and Well-being During Pregnancy?
- What are some signs of depression during pregnancy?
If you find yourself feeling sad and hopeless at all times and lack the motivation to do anything, you might be dealing with depression during pregnancy. If this is not managed in time, it could lead to postpartum depression, which hampers your ability to bond with your baby. Speak to a professional about this as soon as you can. - How can I manage my mental health during pregnancy?
Take time out for yourself and take things slow. There will be a lot of changes to your life and your body in the coming few weeks, and it is very important for you to take that into account, or else you will feel overwhelmed. Seek support from your partner, friends and family members. - What causes mental health issues during pregnancy?
Hormonal changes can lead to mental health issues during pregnancy. Many pregnant women face depression and anxiety due to these changes. It is important to recognise the signs and speak to a professional.
