Improving Mental Health During Pregnancy
Pregnancy is a beautiful, wild, and sometimes scary chapter of a person’s life. Not only does it completely alter the landscape of your physical body, it understandably has a similar impact on your emotions. We often see these strong emotions depicted in popular culture as derivatives of hysteria. I like to think of them as a very accurate representation of the strength and struggle of our bodies as we undergo the monumental task of growing a human being.
We hear a lot about hormones as a general part of menstruation, pregnancy, postpartum and menopause but too often it is not clearly explained how much hormones physically impact our bodies. Yes, they impact our minds and emotions, but this is often secondary or in synchronization with the significant impact they have on our entire body via our endocrine system. Hormones are chemicals that coordinate different functions in our bodies by carrying messages through our blood to our organs, skin, muscles and other tissues. These messages communicate to our bodies the who, what, where, when and how. Hormones are a vital component of our overall health.
So you can imagine when your hormone levels significantly fluctuate, like they do during pregnancy and postpartum, they are going to have a direct effect on your body. From hormonal shifts to adjusting to a new identity, expectant parents may experience a range of emotions, including stress, anxiety, and depression. Prioritizing mental health during pregnancy is not just beneficial for the birthing parent, but also lays a strong foundation for the well-being of your baby(ies) and entire family.
Understanding the Landscape of Perinatal Mental Health
The term "perinatal mental health" encompasses mental health conditions experienced during family planning/IVF, pregnancy, and postpartum (whole first year after childbirth). Perinatal Mood and Anxiety Disorders (PMADs) are treatable. Some of the most prevalent are:
Perinatal Depression: this involves persistent sadness, loss of interest, and feelings of hopelessness that can interfere with daily life that can occur during pregnancy and/or postpartum.
Perinatal Anxiety: Characterized by excessive worry, restlessness, and physical symptoms like a racing heart, often centered around the baby's health or impending parenthood.
Obsessive-Compulsive Disorder (OCD): While less common, some individuals may develop new or exacerbated OCD symptoms during pregnancy or postpartum. One of the most common examples are intrusive thoughts about harming themselves or the baby.
Post-Traumatic Stress Disorder (PTSD): Can arise from a traumatic birth experience or previous trauma that is triggered by physiological or psychological symptoms of the perinatal period.
Ways to Support Mental Well-being
As a general rule, make it accessible and realistic for your day to day life.
1. Nurture
Rest: Pregnancy can be exhausting. Listen to your body and prioritize sleep and rest whenever possible. The anticipation of preparing for a baby, especially your first, can make it feel like there is an infinite to do list, and a need to be productive. Prioritizing rest can be hard, but is just as important as nesting.
Nutritious and Restorative Foods: Fueling your body with foods that make you feel nourished is so important for your mind and body to function properly. It can also be a hard adjustment when the food you normally eat starts making you nauseous or just isn’t satisfying you like it used to. Be patient with yourself and body and try to have fun with foods that make you feel good.
Gentle Movement: Regular, moderate exercise, with your healthcare provider's approval, can reduce stress and improve sleep. It is also a great grounding technique that can allow you to connect with your body in a neutral or positive way.
Grounding/Meditation: Practices like deep breathing, yoga, or meditation can help calm the mind and reduce anxiety. The Meditation Mama podcast and Nothing Much Happens are personal favorites to help with rest and sleep.
Mindfulness: While this often looks different for each person, it is such a helpful tool while navigating family planning, pregnancy, and postpartum. Simple shifts like limiting social media, and only researching in contained spaces such as, Evidence Based Birth, are accessible ways to help manage stress, anticipation, and worry.
2. Build a Strong Support System
Communicate with Your Partner: Share your feelings and experiences openly.
Lean on Your People: Don't hesitate to ask for help. Your loved ones want to help, it is a gift to tell them exactly what you need.
Connect with Your Community: Connecting with other people going through similar experiences is one of the most helpful resources you will find. Your local library or coffee shop are a great place to start! A few we often recommend are Dawn Ellis, LICSW and The Herd. They both facilitate and coordinate amazing opportunities to connect with community and support during the perinatal period.
3. Seek Professional Guidance
Talk to Your Healthcare Provider: Your obstetrician or midwife can screen for mental health concerns and provide referrals to specialists.
Consider Therapy: There is a wonderful community of therapists who specialize in perinatal mental health. We are here to support you!
Medication: Sometimes medication is needed to help the body regulate in the wake of such significant physiological change. It is important to know this is an option available to you, and something you can speak openly about with your obstetrician, midwife, or therapist so they can help you find a prescriber who specializes in perinatal mental health.
