Taking care of your mental health and wellbeing during pregnancy is just as essential as taking care of your physical health. You will be in the greatest position to tackle the demands of pregnancy and life with a new baby if you are psychologically well.
How pregnancy affects mental health and wellbeing:
Preparing for a baby is both a joyful and stressful moment in your life. Don’t be shocked if you go through some emotional stress at this time.
When you’re pregnant, it’s natural to be concerned about what’s to come. Many individuals are constantly worried at this time, especially if they realise it’s a huge shift which they can’t completely prepare for or manage.
Furthermore, pregnancy can be stressful. In addition to dealing with hormonal and physical changes, you may be concerned about prenatal testing, especially if you’ve had an unfortunate experience in the past, such as a miscarriage.
Pregnancy can raise the risk of having a mental health problem for these reasons. Mental health and wellbeing issues during pregnancy:
Both men and women may have mental health problems during pregnancy (the prenatal phase) and after birth (the postnatal period).
Pregnancy can cause problems such as (in some people):
❖ Bipolar disorder and
❖ Anxiety (less common)
Antenatal depression affects up to one in every ten women and one in every twenty males. It is very prevalent, and many people suffer from both anxiety and sadness. Other variables might increase your chances of experiencing anxiety and sadness during pregnancy.
❖ Previous difficulties with your mental health
❖ Feeling like you don’t have enough support
❖ Going through a difficult period, such as in your relationship, past or present ❖ Addiction problems
❖ Problems with drugs or alcohol
But remember, anyone can suffer from a mental illness; there is nothing to be embarrassed of.
When it’s time to get help:
All expecting women and their spouses should keep a close eye on their mental health and well-being. Keep an eye out for indicators that you may require assistance and be prepared to respond if necessary.
While pregnancy has its ups and downs, it is time to seek medical counsel if:
❖ You’ve been feeling persistently unpleasant (e.g., depressed or concerned) for more than two weeks, your ability to operate normally is beginning to suffer.
❖ You’re exhibiting symptoms of depression, such as losing interest, feeling hopeless, or being unable to cope.
❖ When you are nervous or concerned most of the time, you may experience panic attacks or develop obsessive or compulsive behaviours.
Several important tips for mental wellbeing during pregnancy times. Some of them are,
1) WHEREVER POSSIBLE, TRY TO CREATE A ROUTINE:
A basic, adaptable routine that provides structure and comfort might assist to maintain or uplift mood. This might entail making a daily plan and keeping it somewhere you can quickly refer to
it. Of course, if you have children or a newborn, your schedule may be moulded around whatever routine you may be creating for them, however, haphazardly.
To assist fill your calendar, develop a list of mental, physical, and social activities from which to pick (see below for some top tips and ideas). Don’t worry or feel bad if your day becomes more of a free flow. Sticking to a schedule might be tough when you have a newborn or children. And, once in a while, a lack of organisation is just what everyone needs and may bring its own benefits.
MIND AND BODY HEALTH:
Many of us may be concerned, if not outraged, by what is going on in the world right now. You may find the following useful in managing and reducing any low emotions or anxiety:
1. Don’t consume too much news or social media. Try to identify particular ideas that may be causing you to feel down. Look at what is going through your thoughts when you are nervous or agitated.
2. Determine whether these thoughts are true, healthy, and caring for you.
3. If not, attempt to replace these thoughts with ones that are more truthful, healthy, and compassionate.
BEING IN CONNECTION WITH YOUR BABY:
Your infant requires you the most. It is scientifically proven that your baby finds your face to be the most fascinating thing in the world. In addition, your baby will learn faster in the first year or two than at any other point in their life. Throughout pregnancy too, they may perceive and learn from what is going on in the outside world as well as how you are feeling.
As a result, simply being with the child and integrating it in your everyday routines is sufficient for the time being. You don’t need to be concerned if you can’t or don’t want to go out often, or if you can’t meet with others. It’s also essential to remember to take pauses and be kind to yourself, since this will help you and your infant.
WITHOUT OVERLOADING YOURSELF, FOCUS ON INFORMATION YOU CAN TRUST:
You may be getting a lot of information on COVID-19 and related topics right now from news reports and social media. As a result, you may feel a bit overwhelmed, and the possible overload of information may cause you extra concern and anxiety.
To help with this, limit your access to only the information you and your family require to keep informed. This might include scheduling particular times to go online for information or simply viewing selected news programmes.
IT IS ALRIGHT TO SEEK HELP AND SUPPORT:
There are moments in our life when we require the assistance and support of others. If you need assistance with your mental health right now, don’t be hesitant to seek it out and make good use of it.
Discuss your feelings with your partner, a family member, or a friend (or a support organisation) to enlist their assistance. There will always be opportunities in the future to repay kindness offered to you.
Remember that there are health professionals and volunteer service organizations available too. They encourage you to book an appointment them if you want their assistance.
Even though you are physically isolated, you are not alone.