As an expectant mother, you might have a lot of anxiety weighing on you. So, here’s the first tip. Take a breath. It’s good to be prepared for the birth of your child and everything that comes afterward, but not to the detriment of your mental health.
It’s best to take care of your health in every way. You might be doing well at looking after your physical health by having regular appointments with an obstetrician and following their advice, but your mental and emotional health may have been put on the back burner.
This blog can help you learn tips to improve your mental health and feel more ready for your baby.
Stress and Pregnancy
Stress and anxiety are both natural responses to changes in your life. Even if this is a wanted, positive change, it’s still normal to feel a measure of stress around your pregnancy. You might be experiencing stress from other things in your life. After all, life doesn’t stop just because you’re pregnant. So maybe you’re worried about work, about family, or your health.
The good news is that most stress won’t harm your baby. Your body is doing a wonderful job of protecting your child and keeping them healthy. So, try not to be stressed about being stressed.
However, chronic and severe stress can harm your health, and it may cause some issues for your baby. As well as being emotionally upsetting for you, you might feel even more exhausted than usual if you’re stressed. You might also struggle to eat properly. Stress can also cause high blood pressure, which is never good during pregnancy. In some cases, extreme stress has been linked to an increased risk of complications.
In any case, it’s a good idea to do what you can to reduce stress and take care of your mental health. If nothing else, it’ll make the pregnancy more enjoyable, and it can improve your health and the health of your child.
Stress, Pregnancy, and Sleep
Stress and sleep have a close relationship. Stress can interfere with your ability to sleep properly, which can in turn impact your mood and health during the waking hours. If you’re sleep-deprived, you might be irritable, have a headache, and experience some cognitive decline. It can even increase your stress levels, acting as a feedback look.
Sleep is vital for your mental and physical health. Your physical and mental health are linked, so if you feel terrible physically, it can be harder to deal with stress and other potential mental health issues.
Make bedtime a relaxing and enjoyable experience. Ensure your room is dark and cool. Wind down at least an hour before bed, so switch to relaxing activities. Some people like to have a bath before bed, while others might sit and read or watch a show. Screen time can interfere with your sleep, so try to avoid spending hours on your phone just before you go to sleep.
You might find some herbal teas and supplements are helpful when you’re trying to improve your sleep. Valerian root is a popular option, as is chamomile.
It’s also a good idea to go to bed and wake up at about the same time every day. This trains your body to sleep at a specific time, so you don’t spend hours lying awake in bed.
If you still can’t sleep properly, it can be helpful to speak to a medical professional for advice and medication. Always mention your pregnancy and other medications you might be taking.
Physical Exercise
Physical exercise is a great way to relieve stress, whether you’re pregnant or not. Obviously, pregnant women do need to be aware of their pregnancy and might experience different symptoms. Some mothers feel exhausted during their pregnancy, while others have little to no change in their energy levels.
You can generally keep up with your normal exercise routine while pregnant, and this can be beneficial to your physical and mental health. It helps to speak to your doctor if you have any concerns or an unusual pregnancy, and they can give you some tips about what kind of exercise might be best.
Pelvic floor exercises can be especially helpful for your physical health, as they support your womb and a strong pelvic floor can help you improve recovery after pregnancy. Swimming is a fantastic low-impact exercise that won’t strain your muscles and joints but keeps you fit.
If you’re exercising to improve your mental health and stress levels, one thing that can really help is finding ways to exercise outside. Walks and hikes can be a fantastic way to keep fit and spend some time with nature.
Plants and greenery have a proven impact on your mental health, and sunlight can increase vitamin D production, making you feel happier. It might be best to avoid dangerous trails while you’re pregnant, especially if you have problems with balance or you’re approaching the end of your pregnancy, but there’s nothing wrong with a nice walk or hike when you’re expecting.
Hobbies like gardening that get you outside can also be beneficial for your mental health. Gardening can also keep you fit and, even better, you can reap the fruits of a different kind of labor.
Pre-existing Mental Health Problems and Medication
If you do have a mental health problem, it unfortunately won’t go away during pregnancy. Once you find out you’re pregnant, you should check that any medications you’re taking are safe for your baby.
Speak to your doctor as soon as possible about your pregnancy and your medication. Stopping suddenly can be just as unsafe, if not more so, than continuing to take medication. You may be able to continue taking your medication or switch to something else during your pregnancy.
You should also continue any other treatments. Talk therapy, counseling, and other forms of therapy are incredibly helpful, and can also help you cope with any added stress from your pregnancy.
It often helps to talk to loved ones about any concerns you might have as well. They could offer practical help, good advice, or even a shoulder to cry on. Remember, it’s not a weakness to need other people. It’s just human, and that’s okay.
In some cases, you may need to seek out extra help for a preexisting condition if you’re struggling to cope. For example, PTSD treatment might be necessary to help you with symptoms that might change during your pregnancy.
On a similar note, it’s a good idea to keep an eye on your partner. While pregnancy is most difficult for the mother, others who are closely involved with the pregnancy like the other parent might be struggling too. In this case, they should also seek help and try to improve their stress levels.
Preparing For Birth and Balance
One thing that can help is to be prepared for the birth itself. Nesting behaviors are common for all animals, including humans. Sometimes it helps to indulge these a little.
The time shortly after birth will be difficult, there’s no point in pretending otherwise. But you can make it easier. Make freezer meals ahead of time and arrange them so that you can eat home-cooked meals even when you don’t feel like cooking. Get a cot and other supplies ready, and don’t neglect diapers.
All of this can help you feel more prepared, but it’s important to have balance. Physical exhaustion and rushing around won’t help your stress. So, give yourself time to rest and relax as well. If others can help you prepare, even better.
After the Birth
So, you’ve made it through the whole pregnancy and been rewarded with a beautiful baby. This is a time to bond with your baby, recover from the birth, and get used to the new normal. Does it mean that you can neglect your mental health?
The short answer is no.
After giving birth, your hormones will be all over the place, especially when compared to your pregnancy. You might find it harder to regulate your emotions. You might also find sleeping difficult, as your baby will need more attention through the night. Also, the major life change is here. So, it makes sense that you’re stressed.
Many mothers experience something called the “baby blues”, which is when they feel overwhelmed, and mildly depressed, and they might even find it hard to bond with their baby. This can be distressing, but it’s not necessarily something to worry about.
However, you might also experience postnatal depression or anxiety. Understanding the difference between these conditions is important so you know how to deal with them and manage them properly.
Speak to your doctor about any symptoms that are concerning. Specialized mental health care should help you recover from these symptoms and get back into the swing of things more quickly.
This is a guest post.