Six Strategies to Manage Your Mental Health during Pregnancy

Though I’m no longer actively parenting, many of my clients are. And some are stepping their toes into parenthood with their first pregnancy. It’s an exciting time. Motherhood is a beautiful and transformative journey. However, it can be equally emotionally challenging.

Issues like hormonal changes and anxieties about the future can become the reasons for your mental health decline. Reports indicate that 20% of pregnant women experience mental health issues before giving birth. Knowing the countermeasures, you can take to reduce your risks is important.

These tips will help you navigate the complex pregnancy journey and reclaim your vibe after becoming a mom.

One – Prioritize Self-Care

Amidst the whirlwind of pregnancy preparations, you can easily forget about taking better care of yourself. It sounds ironic to hear you aren’t taking care of yourself when all you’ve done in your pregnancy months is to live healthy for the life growing within you. However, everything, or most of it, is focused on helping the little life in you develop healthily. That is a good thing, but you must also focus on yourself.

Self-care is essential for your mental well-being because it helps you unwind and relax your brain from the stress of pregnancy preparations. To do this, dedicate daily time to nurture and pamper your mind, body, and soul. Engaging in activities that bring you joy and help you relax physically and mentally will be great. It can be reading a book, taking a warm bath, or indulging in a hobby. By prioritizing self-care, you automatically recharge your emotional batteries and, more importantly, pave the way for a happy and healthy baby.

Two – Seek Emotional Support

According to research, many women say the influx of pregnancy hormones makes them cry at the least thing that happens. The rollercoaster of emotions is completely normal, and it’s understandable if you feel overwhelmed sometimes. The problem, however, is when these feelings linger and refuse to go away. If left unmanaged, it can lead to depression and other mental health disorders that aren’t healthy for a pregnant woman.

Fortunately, that can be dealt with by seeking emotional support, which can come from your significant other, family, or trusted friends. Please talk about your fears, concerns, and doubts with them. By sharing the issues bothering you, you will be reminded that you aren’t alone and have a safe space to go to when you feel down. A strong support network or system becomes your reset space to calm your mind.

This is also a great time to find a coach or invest in therapy. Because sometimes, when things to feel especially challenging you may not wish to talk to your family or friends. Therapists with vast experience in prenatal mental health lead several pregnancy support groups. The sense of community these groups give can be helpful to your mental health.

Three – Practice Mindfulness and Relaxation Techniques

Research has shown that “pregnancy brain” is no longer a myth. Although some humor is attached to it, science has proven that this phenomenon is characterized by brain fog. It usually starts in the first trimester and ends a few weeks after birth.

Experts believe the female body deals with a myriad of vital internal processes, so the brain slows down a bit. It explains why you may start to experience memory problems during your pregnancy. Admittedly, brain fog presents differently in pregnant women. It can be mild, moderate, or severe. For the latter, it can cause feelings of inadequacy and, if left unchecked, can escalate into chronic anxiety and full-blown depression.

This is why it’s recommended to practice mindfulness during this time. Activities that help you stay present and focused are highly recommended. They are coping techniques that help reduce anxiety and promote a sense of calmness. Taking the time to appreciate the miracle of life growing in your womb is advisable. Connect more with your unborn baby and appreciate the journey, as that forms the foundation for mindfulness.

Four – Communicate Your Needs Clearly

Do not be afraid to ask for help when you need it. Remember that you need all the help you can get when pregnant. Pregnancy’s physical discomfort and limitations can become challenging at some point. Particularly when you are 9 months pregnant, you will be dealing with a host of last-trimester symptoms.

It is alright to rely on others’ support and delegate household chores if you cannot do them yourself. You may also require assistance with errands or help in preparing for your baby’s arrival. Nobody will know you need help if you fail to communicate your needs.

By asking for assistance, you help lighten your load while fostering stronger connections with loved ones. It is important to have open and honest communication with the people around you because it helps you receive the right kind of help in this transformative time.

Five – Educate Yourself (but Don’t Rely on Dr. Google)

As the saying goes, knowledge is power. There are several reasons why this is important to your pregnancy and motherhood. Staying informed about your state can alleviate anxieties about pregnancy. It also empowers you to make well-informed decisions about the growing baby, your health, and all the pregnancy dos and don’ts. To this day, scientific research continues to discover more about pregnancy, childbirth, and newborn care. It will therefore be in your interest to feed your curiosity by reading all you can about expecting a baby.

There are credible online resources where you can find valuable information on prenatal care. Attending prenatal classes and workshops where medical professionals teach about pregnancy, breastfeeding, postpartum care, infant safety, and so much more is also advisable.

Many women who lack a full understanding of pregnancy may worry about the slightest symptom they experience. For example, the appearance of stretch marks on the pregnant belly and pelvic pain can be disconcerting. These are natural and expected, especially as the skin stretches to accommodate the developing fetus, and the pelvis does the same. Reducing these uncertainties reduces the mental strain anxiety might be causing you.

Six – Practice Gratitude

There is much to be thankful for as a mom-to-be. An attitude of gratitude is one beneficial way to calm your mind and be happy with the joys of being a mom-to-be. Gratitude helps you focus on the positive aspects of expecting a baby. Those thoughts can lift your mood and keep you happy for longer periods. They may not mean much at this stage, but celebrating the small victories and milestones can reduce your anxiety and fears.

Remember that several mental health issues are characterized by stress and anxiety. However, you can make a difference in your mental health. You can start small by identifying the little things you’re thankful for and writing them in a gratitude journal so you can constantly remind yourself by reading them. The more you do this, the more you shift your perspective while fostering a mindset that helps you navigate the associated stress and mental health issues.

Seven – Avoid Comparing Yourself to Others

It’s easy to feel like you’re not doing enough, especially when seeing other moms-to-be. That may often happen if you spend a lot of time on social media, where other women may paint a picture of a near-perfect pregnancy journey. It is easy to get swayed by these stories and unconsciously compare yourself with others. Remember that no two pregnancies are the same; comparisons can only make you feel worse about yourself. It can negatively impact your mental health, which you do not want in your condition.

One way to resolve this is to avoid social media while pregnant. If that is impossible, the best thing is to psych yourself up and acknowledge that your pregnancy journey is different from other women’s. Focus only on your peculiar experience and acknowledge that you’re doing great.