Being pregnant can be the best, most exciting time of many people’s lives. For others, it can bring with it a whole host of mental health issues that last long after the baby is born.
When you’re pregnant, it’s easy to focus on your baby’s needs and neglect your own in the process. If you’re feeling sad, anxious, or overwhelmed, you might brush off your feelings, assuming you’re just having a bad day, or your hormones are acting up. But whatever the cause, your mental health deserves attention and care.
In fact, taking care of your emotional well-being is just as important as caring for your physical health—especially during pregnancy.
If you want to keep your mental health at its best throughout pregnancy, spot the signs of stress before they get worse, and ways you can care for yourself, keep reading.
Understanding mental health changes during pregnancy
Pregnancy brings a lot of change to your body and mind. It can feel like an emotional roller coaster—especially if it’s your first baby.
Hormonal changes can cause mood swings, irritability, and just not feeling like yourself.
Anxieties and stress can pile up. You may worry about your health—or your baby’s health—throughout the pregnancy. Or you might be afraid of giving birth and adjusting to motherhood.
And not all medications are safe to use while you’re pregnant. If you were already on medication for your mental health before pregnancy, it’s important to talk with your doctor about whether it’s safe to continue.
Pregnancy and birth are major life-changing events—it’s normal to feel overwhelmed. But, it’s key to spot signs of serious mental health issues and to know how to get the support you need when you need it.
Common mental health issues during pregnancy
Many pregnant women feel anxious about what kind of parent they’ll be, or how their lives will change after the baby arrives. But if these worries become overwhelming, or you’ve noticed your mood has been consistently low, it may be time to get professional help.
Anxiety during pregnancy
When you’re pregnant, the stakes can feel sky-high. Your lifestyle is about to change. Your body is changing. Your career plans may shift and your finances may stretch. You may not have all the support you thought you would from your employer, friends, or family.
You may have had a difficult pregnancy before or concerns about complications now. And on top of all this, you may have already been struggling with anxiety, body image issues, or an eating disorder before the pregnancy—without all these factors in the mix.
If you have dealt with anxiety before pregnancy, you’re probably familiar with the signs. But if you’re unsure what to look for, some of the most common symptoms of anxiety include:
- Regularly feeling nervous or on edge
- Finding it impossible to relax
- Feeling irritable and easily agitated
- Inability to concentrate
- Difficulty sleeping
- Racing heartbeat
- Rapid breathing
- Dizziness or lightheadedness
- Excessive sweating
- Trembling muscles
- Tingling or numbness, especially in fingers or toes
How anxiety can affect your baby
The good news is, feeling anxious throughout your pregnancy won’t necessarily cause any harm to your baby.
But, it’s important to treat your anxiety to reduce risks like:
- Preterm birth
- Low birth weight
- Smaller head circumference
Perinatal depression
Perinatal depression (previously called postpartum depression) is another common mental health condition that can happen during pregnancy and after giving birth. Around 1 in 7 women experience it, and you may be more at risk for perinatal depression if you have a family history of major depression or bipolar disorder.
Whatever the cause, it’s important to watch out for the signs so you can get the help you need as soon as possible. The symptoms can vary in severity from person to person, and you may recognize some in yourself. It can be helpful to keep track of your symptoms, how often you feel them, and if they change in intensity. This can help you better understand what you’re going through and give your doctor a clearer picture of your condition.
Depressive symptoms to watch out for include:
- Feeling sad or having a low mood
- Loss of interest in things you used to enjoy
- Changes in appetite
- Trouble sleeping or sleeping too much
- Difficulty focusing
- Crying for ‘no reason’
- Suicidal thoughts
- Feeling worthless
- Not feeling bonded to your baby
- Fear of harming your baby or yourself
Unlike the “baby blues”, which typically don’t last longer than 2 weeks after giving birth, perinatal depression can last for months after childbirth, developing into postpartum depression (or postnatal depression). If your symptoms last longer, you should discuss treatment options with your healthcare provider.
Remember: Being diagnosed with a mental illness like depression doesn’t make you a bad mother or mean you’ve done something wrong. You’re not alone, and support is available to help you get through this difficult transition. (Struggling with Postpartum Depression? Read this)
How depression can affect your baby
Poor mental health isn’t your fault, but it’s important to be mindful of it, taking steps to prevent it from worsening and impacting both you and your baby.
Untreated depression can put your baby at increased risk for:
- Slower fetal development
- Low birth weight
- Early labor
- Maternal diabetes
- Preeclampsia
- Potential behavioral problems in childhood
This may sound scary. But, it’s a helpful reminder to take your mental health as seriously as your own physical health and the health of your baby. They’re more connected than you think.
How to manage depression and anxiety during pregnancy
Mental health problems can affect anyone at any time, and many women experience them before, during, or after pregnancy.
Along with keeping your healthcare provider in the loop about your symptoms and treatment options, there are some simple self-care habits you can start to help manage these mental health challenges.
Keep things simple. You’re already dealing with so much during pregnancy—your self-care routine shouldn’t add to the stress. Focus on small, manageable steps that help you feel better without overwhelming yourself.
Self-care tips
- Breathing exercises: Find a comfortable position and try some box breathing: breathe in for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. It’s an easy place to start and can immediately reduce your stress by calming your nervous system.
- Physical activity: This might be tough if you have morning sickness or are far enough along in your pregnancy that even a little walking leaves you out of breath. Just do what you feel you can manage. Whether it’s some gentle stretching or a short walk, any kind of movement can help reduce stress and lift your mood.
- Healthy diet: This isn’t just important for your growing baby—eating well is key for your own well-being too. A balanced diet can help boost your energy, steady your mood, and make you feel better overall during pregnancy.
Don’t face your mental health issues alone—get the support you need
Good mental health is not just possible during pregnancy, it’s essential.
If you feel like you’re getting overwhelmed and you need a little extra support to feel your best, there’s nothing wrong with asking for help, and getting the care you deserve.
Western Tidewater Community Services Board (WTCSB) is the local authority on mental health for those living in Suffolk, Franklin, Southampton County, and Isle of Wight County in Virginia. Whether you’re struggling with racing thoughts and acute anxiety or long-term symptoms of depression, the WTCSB team is highly experienced and ready to help you through this transitional time.
With our wide range of services, your mental health will be supported every step of the way, helping you feel balanced and cared for throughout your pregnancy and into parenthood.
Reach out today to make your appointment and put your mental health first. If you need immediate help, you can call our 24-hour emergency line at (757) 925-2484.
Disclaimer: This post is for informational purposes only and isn’t a substitute for professional medical advice. Always check in with your doctor if you have concerns about your mental health during pregnancy.