How To Manage Mental Health During Pregnancy

It's to be expected that questions and concerns about mental health during pregnancy arise. After all, pregnancy represents a massive change for one's body, mind, and life.

In this post, we'll explore the immensely important topic of emotional health during pregnancy. We’ll talk about:

• The link between pregnancy and mental health 

• Mental health challenges that commonly arise during pregnancy

• Tips for coping with pregnancy and mental health

• When to get professional mental health care

The intersection of pregnancy and maternal mental well-being is complex and different for each person. However, nurturing both the mind and body to cultivate a healthier prenatal experience is always within reach.

Pregnancy & Mental Health

Pregnancy is a transformative time. It’s filled with joy and anticipation, but can also bring about mental health challenges for expectant mothers. It's normal for pregnant women to find themselves riding a rollercoaster of emotions — everything from overwhelming excitement and sheer bliss to stifling anxiety and sudden bouts of panic.

In fact, according to the Maternal Mental Health Leadership Alliance, mental health conditions are the most common pregnancy complication. Check out these facts and figures that underscore just how ordinary the struggle really is:

• About 10% of pregnant women globally (15.6% in developing countries) experience a mental disorder. 

• 33% of women develop their problematic mental health symptoms during pregnancy. 

• Only 25% of individuals facing maternal mental health difficulties get treatment, which ups the chances of negative downstream outcomes. 

• Each year, around 800,000 families in the US are affected by maternal mental health concerns.

• Racial, cultural, and socioeconomic factors as well as pre-existing mental illness have a significant impact on these rates. For example, people of color, veterans, and immigrants are at greater risk. 

The key is understanding this is all natural and can be part of the process. With this understanding, you can prepare yourself to handle the ups and downs you may encounter.

Common Mental Health Challenges During Pregnancy

No two women, pregnancies, and expectant families are alike. Even the same person could have a totally different experience with each pregnancy.

As such, it’s hard to say, “This is what good mental health is.” or “This is what emotional distress looks like.” (Even more so during pregnancy!)

The best we can offer is a list of prevalent maternal mental health conditions, their warning bells, and what can set them off.   

Frequent Maternal Mental Health Conditions

The most common conditions that surface during pregnancy are:

• Depression

• Anxiety Disorders

• Post-Traumatic Stress Disorders

• Obsessive-Compulsive Disorder

• Bipolar Disorder

• Substance Use Disorder (SUD)

What to Watch Out For

It's not always easy to determine if pregnancy-related mental distress is rearing its head. The signs and symptoms will vary from person to person and can evolve over time. 

That said, moms-to-be may express certain thoughts and feelings or exhibit certain behaviors that could be indicators of mental health concerns.

Markers of mental health challenges might include:

• Difficulty concentrating or staying focused

• Trouble making decisions

• Appetite changes

• Changes in sleep patterns

• Difficulty sleeping or relaxing

• Lack of interest in once-enjoyed activities

• Social withdrawal or isolation

• Persistent feelings of sadness, desperation, or hopelessness

• Ongoing anxiety or excessive worry

• Extreme irritability, tension, or mood swings

• Notions of self-harm

• Thoughts about harming the baby

• Physical complaints or ailments that don't have a clear medical origin

Causes & Triggers

What's at the root of these issues? The mind and body are intricate machines and pregnancy can affect the mechanics.

Because of this, there's an array of possible culprits, such as:

• Hormonal and biochemical changes

• Physical discomfort (e.g., accompanying nausea, fatigue, body changes)

• Previous mental health issues

• Difficulty with a past pregnancy or childbirth

• Unrealistic personal expectations or feeling pressure to meet societal “norms”

• Relationship strains

• Financial concerns

It's also worth mentioning that women experience mental disorders like depression more than men. Plus, the onset of mental health challenges for women peaks in their mid-20s — amid their prime childbearing years. And, the rate of mental health issues tends to spike in the third trimester.

Tips for Better Mental Health While Pregnant

Prioritizing your physical and mental health when you're pregnant can make a huge difference!

There are countless ways to practice effective self-care. We want to give you some ideas to get you thinking in this direction.

• Create routines that promote wellness. This could be allocating time every day for playing with your dog, engaging in mindfulness practices like journaling or breathwork, etc.

• Do things that bring you joy. It can be something as simple as reading a novel, sitting in the morning sunshine, or doing a craft project.

• Nourish your body and mind. Having plenty of the right vitamins, minerals, and other nutrients can help you stay energized. 

• Move your body. Physical activity can help relieve stress, regulate hormones, and more. A walk around the neighborhood is a perfect example. 

• Get lots of rest. Your system restores itself physically and energetically while you sleep.

• Try light therapy. Just spending some time outside in the sun might give you a boost. Otherwise, ask your care provider about bright light therapy.

• Establish a strong support system and leverage it when needed. Your family, friends, and care providers want you to be healthy and happy.

• Communicate your feelings and needs. Openly and honestly tell others what's going on with you so they can offer better support.

• Prepare yourself for pregnancy, labor and delivery, and parenthood. Creating a robust birthing plan and taking childbirth classes can help you know what to expect and be ready for it.

• Have regular check-ups (and check-ins). Keeping up with your prenatal care schedule is helpful. Your appointments are a perfect opportunity to ask questions and get mental health support.

• Be kind and gentle to yourself. Set realistic goals and expectations and cut yourself some slack if you deviate from that roadmap. 

When to Get Help from a Professional

Seeking help is a hallmark of strength, not weakness. 

Help from a trained and experienced professional is available 24/7. You can let your midwife know if you need additional support. Additionally, there are services like the National Maternal Mental Health Hotline to tap into.

There's no wrong time to reach out for expert assistance. However, you should definitely contact a healthcare professional as soon as possible if:

• You feel like your symptoms are getting worse.

• Your personal efforts to manage your mental wellness aren't working.

• You're concerned for your or others' safety and security.

National Maternal Mental Health Hotline: Call or text 1-833-TLC-MAMA (1-833-852-6262)

Get the Holistic Pregnancy Support You Deserve

Mental health issues are common during pregnancy and can impact both the mother and the baby. As such, understanding and managing mental health during pregnancy is an essential part of the prenatal journey.

With a little preparation and attentiveness, expectant mothers can cultivate a more positive and empowering experience. Knowing what to watch out for, prioritizing self-care, and building a strong support system are core to addressing pregnancy-related mental distress.

If you have any questions about prenatal mental wellness, don't hesitate to contact us here at Hearth & Home.