How to look after your mental health during pregnancy
Pregnancy can be beautiful, but it can also feel hard. There are so many changes going on during your pregnancy that it is no wonder that you may feel overwhelmed. Looking after your mental health during pregnancy is important. This post was written by Sophie Harris , Pregnancy & Postpartum Therapist, & Founder of Looking After Mum.
Coping with physical symptoms such as nausea, tiredness, or hormonal changes can be difficult enough as it is.
While managing these changes, there are huge changes in your life. Many new mum-to-be’s experience anxiety about the uncertainty of what life will be like with a baby. These factors can all take a toll on your mental health.
There can be pressure on women to enjoy pregnancy, even when dealing with all these issues. Little recognition is given to the impact pregnancy can have on your mood or anxiety levels. This means that women dealing with these issues can feel ashamed or like they are the only ones not enjoying being pregnant.
In my work as a Pregnancy and Postpartum psychotherapist, I am passionate about normalising these difficult times for new mums and helping them feel better! In this post, I will share 8 tips to look after your mental health during pregnancy.
Be kind to yourself
Self-compassion doesn’t come naturally to many of us. Identifying what you need and speaking to yourself with kindness can help you feel better.
When you are struggling, talk to yourself like you would to a friend going through something similar. This may sound like, “I’m sorry you feel this way. What can I do to help you feel better?”
At first, it may not feel natural to talk to yourself with this kindness. However, the more you practice, the easier this will become.
Stay connected with others
Loneliness contributes to anxiety and mood issues. Often, new mums don’t talk about their struggles. This can lead to a false belief that you are the only one going through hard times.
What you are going through is much more common than you think!
Find ways to create meaningful relationships with others. As well as connecting with existing friends, it may help to attend antenatal classes or use apps such as Peanut or Bumble BFF.
Take shortcuts
If you are a high achiever, it can be hard to accept average in other areas of your life.
However, during this chapter of your life, it would be advisable to reduce your standards in other areas to conserve your energy for what matters.
Whether this is at work, the cleanliness of your home or how often you attend social situations. Learning to prioritise your energy for what you actually want to do will help you maintain some balance during your pregnancy.
Breathe
Anxiety and stress are likely to create physical tension in your body. When this happens, your breathing may become shallow, and you are more likely to breathe from your chest.
Practising taking deep breaths can reduce physical tension in your body and help you manage stress.
To breathe in a way that helps you calm anxiety:
- Inhale through your nose into your belly for a count of four.
- Exhale for a count of eight out through your mouth.
- Repeat this ten times.
You can use this technique any time to help you feel more in control of your body.
Exercise
Exercise is a great way to boost your mental health during pregnancy. Although you will not be training competitively, exercising with a focus on your overall well-being can be a game-changer for your mood throughout your pregnancy. Of course, if in doubt, seek guidance from a medical practitioner.
If you cannot exercise through your pregnancy, try not to compare yourself to others.
Although it may be hard to not have this coping strategy, this is a short period of your life. There will be plenty of time to get back into your training in the future.
Unfollow social media accounts that make you feel bad
Seeing others’ highlight reels on social media can make you feel worse.
Firstly, it is unlikely that you are seeing a representative view of the person you’re comparing yourself to. If you showed your best bits it would probably look pretty good too.
Secondly, it’s important to remember that everyone has such different pregnancies. Just because one woman is symptom-free and able to get on with whatever they want, it does not mean you will be.
When you compare yourself to others, it is setting yourself up to feel not good enough. Do yourself a favour and unfollow the accounts that make you feel bad about yourself. Instead, focus on what you can do to make yourself feel better.
Remind yourself that these feelings will pass
However hard things feel right now, these emotions will pass. You won’t feel bad forever. There is no need to resist negative feelings or pretend to be happy. If you allow yourself to feel all of your emotions, the feelings will pass, and you will feel better again.
Also, remember that having a mixed experience of your pregnancy is normal and expected. It does not discount the good times because you have tough days.
Get professional support
Therapy can be helpful if you are experiencing low mood or anxiety that stops you from enjoying your pregnancy. If this is you, consider reaching out for professional support. Pregnancy therapists like myself can offer specialised support to help you manage low mood, anxiety, and other postpartum-related issues.
Alternatively, your local NHS provider may be able to offer you some free support to help. If you think you may benefit from this, you can request support from your local GP.
If you would like some extra support, then you can come and join my community of supportive mums in Empowered Mum Club. This is an affordable monthly membership giving you loads of therapy tools, live mindfulness sessions and place to gain expert advice on your mum challenges, so that you’ll feel connected and empowered as you go transition into motherhood.
Or check out my website to find details of how to work with me.
Sophie Harris is a psychotherapist specialising in helping new mums during pregnancy and postpartum. Through her work, she aims to normalise big emotions during the more difficult times, help mums improve their emotional wellbeing, and celebrate motherhood. She believes that supporting and valuing the role of a mother should be made a priority for a happier and healthier society.
