How to look after your emotional health during pregnancy

Pregnancy can be one of the most wonderful times in a person’s life. It can also be one of the most challenging.

Alongside the joy and excitement many people experience when they’re pregnant, there can also be feelings of uncertainty and apprehension.

Emotional health is all about feeling balanced, well in yourself, and being able to handle whatever comes your way. Here’s how you can help look after your emotional health during pregnancy.

Pregnancy can feature the highest of highs, and the lowest of lows. Things you never used to worry about might suddenly become stressful. You might feel excited, exhausted, elated, embarrassed and everything in between. Going into pregnancy understanding the ups and downs, and preparing in any way you can, is helpful. Explaining to those you love how you are feeling can help them support you.

The emotional and physical changes during pregnancy can cause some people to feel isolated. Having a solid support network of friends, family and health professionals can give you people to lean on when you need them.

Nine months of growing a baby can feel like a long time, and it can be easy for emotions to get out of hand while playing the waiting game. If you find yourself feeling overwhelmed, take some slow, calm breaths and focus on the here and now. What are 3 things you can see? 3 things you can hear? 3 things you can smell? Remaining in the present moment and taking things one day at a time can help keep your emotional health steady.

Pregnancy can be a vulnerable time in your life. The key to good emotional health is balance. Ensure you have a good balance of gentle exercise, a healthy diet, and a decent amount of sleep. Being able to counter stressful or upsetting thoughts with more positive views on a situation can be really helpful.

If you’ve experienced anxiety or depression before, you may be more likely to have emotional health issues in pregnancy. That doesn’t mean you’ll definitely experience issues, but it can be helpful to be aware. Always let your doctor or midwife know about your history.

While everyone experiences pregnancy differently, there are a few key signs that may indicate you’re struggling emotionally. No matter what the reason, it’s vital to seek help.

Some of the signs to look out for include:

Pregnancy can mean changes in your sleeping and eating habits. This is because your body is growing to nourish your baby. However, if you’re losing your appetite or struggling to sleep every night you may need to seek further support.

You might feel a little flat during pregnancy. However, if you feel a sense of dread about going out or no longer enjoy your usual activities, this may signal problems with emotional health.

Downtime is important when you’re pregnant. However, isolating yourself can lead to emotional difficulties. Social support is a vital part of staying emotionally healthy.

Mental overload might explain a lack of focus or inability to get tasks done. This could mean it’s time to check in on your emotional health.

Be aware of if your thought patterns are becoming negative. Check in with your thoughts each day. Ask yourself if they’re changing or getting darker. Are they stuck on repeat, leaving you feeling panicked, angry, or sad? If so, it’s important to seek support.

It’s normal to experience some anxiety during pregnancy. Fears around the health of your baby, your own health, or coping with the changes to your life are all normal. However, if your worries are getting worse or not going away, or they’re leading to a sense of resentment or anger towards your baby, it’s time to get some help to process those feelings.

If you’re experiencing any issues around your emotional health during pregnancy or after birth, it’s important to get help as soon as possible. Talk to a friend or family member, your doctor or another health care professional.

PANDA (Perinatal Anxiety & Depression Australia) supports the mental health of parents and families online and on the phone at 1300 726 306.

Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.