Mental Health and Wellbeing During Pregnancy -Everything You Need to Understand

It is beyond doubt that pregnancy and childbirth are moments of eagerness and thrill for expecting parents and their families. However, the journey comes with sweet-bitter experiences. Nine months of nurturing brings along a host of physical and psychological changes for both parents, especially the mother. Sometimes, as a first-time mom, mixed feelings about your decision of motherhood is quite normal. You may start thinking about how to cope with the physical changes or how to maintain your work-life balance.

Perhaps, thoughts about the health of the unborn can make you worry a lot in the early days of the journey. At this point, signs of emotional uneasiness surface [1]. It can take the form of constant worries, mood swings, and overthinking. Sometimes, if the pregnancy is unexpected, or high-risk, then the stress can be far more daunting. Moreover, upsetting memories of a previous difficult pregnancy can overwhelm the woman all over again. For most women, pregnancy can bring about common concerns that can easily cause stress in them. Some of these are as follows:

• Sleep disruption
• Concern about work-life balance
• Worries about finance
• Changes in body shape and weight
• Relationship with partner can change
• Physical discomfort that causes mental restlessness
• Fear of childbirth and the discomfort that comes with it
• Concern about the health of the unborn
• Sudden role change of becoming a mother

What Mental Health Conditions Can You Experience During Pregnancy?

For pregnant women, experiencing emotional highs and lows are not uncommon. Therefore, mood swings and worrying about future events can keep them on their toes. Feelings of unhappiness can set in when thinking about the upcoming responsibilities.

As per a review article published in National Library of Medicine, it has been proven that anxiety and depression are the most frequently observed mental health disorders during pregnancy[2]. Maternal anxiety during pregnancy is common and studies have shown that 30-58% of women meet the criteria for Generalized Anxiety Disorder (GAD)[3]

Certain factors increase the risk of developing mental health conditions during pregnancy, such as –

• Lack of caring people to support at home can trigger anxious feelings
• Unplanned pregnancy can lead to mood swings
• Presence of a previous mental health problem
• Relationship breakups
• Physical or mental abuse at home
• Lack of financial support
• History of drug abuse, or alcoholism of the mother or her spouse triggers anxiousness
• Upsetting memories of a previous pregnancy or a miscarriage 

Depression Symptoms 

During pregnancy, persistent mood swings can trigger feelings of sadness and a prolonged sense of pessimism. This condition is commonly known as prenatal depression. It has the following signs:

• Feeling low quite often
• Unexplained crying spells
• Continuous fatigue
• Problem in focusing
• Social isolation
• Diminished interest in regular activities
• Memory lapses

Anxiety Symptoms

During pregnancy, anxiousness can show up in various ways. Such as –

• Intrusive thoughts of what will happen in days to come
• Constant worries about the health of self and the unborn baby
• Changes in appetite
• Sleep problems
• Feeling exhausted all the time
• Experiencing panic
• Rapid heartbeat
• Breathlessness
• Struggles with decision-making
• Muscular pulls and body aches

Besides anxiety and depression, pregnant women can also experience bipolar disorder during pregnancy days [4]. The symptoms involve extremes of mood swings without an obvious reason. There could be episodes of extreme happiness and high energy coupled with sudden sadness. Some research findings show a higher fallback rate of bipolar symptoms during pregnancy; if medication is stopped for fetal safety[5]

When Is It Time For You To Get Help?

Looking after your mental health and wellbeing is vital during pregnancy. It sets the right care for your unborn baby. For this, you need to watch for signs that are uncomfortable for you. Monitoring your mental state gives you clues about when to seek help and from whom. It is good to seek expert help from a healthcare professional if mental uneasiness is constant and is interfering with your daily life. Such situations involve the following –

• A constant feeling of sadness, irritability, and worry (usually more than 2 to 3 weeks)
• Negative thoughts are not allowing you to do your regular work
• Thoughts of self-harm or harm to the unborn (when depression sets in) [6]
• Always feeling anxious
• Acute sleep problems
• Hopeless feelings are persistent

Top 5 Tips To Manage Mental Wellbeing During Pregnancy

Different self-help techniques can be used for good mental health and wellbeing. One can employ these tips regularly if feelings of anxiety and sadness are present most of the time. However, if the situation gets worse, seek expert help from a doctor right away. 

Some of the top 5 tips for mental health and wellbeing during pregnancy are given below:

1. Emphasize Self-Care

Self-care activities promote mental wellbeing by reducing stress and promoting relaxation [7].This can include gentle exercise, meditation, pursuing a fun hobby, or watching a comedy show.

2.  Keep In Touch With Loved Ones

It’s important to build a support system of caring and compassionate people. Open communication with them will be a handy tool for solving many problems that you’re facing. 

3. Educate Yourself About Pregnancy And Childbirth

When you know what to expect during prenatal times, you will be prepared to face the challenges that come your way. So, educate yourself through online resources and parenting books. This will help you to navigate through physical and emotional changes effectively.

4. Maintaining A Healthy Lifestyle 

Eating a healthy, nutritious meal is a necessity during pregnancy. You need to be punctual about your daily routine so that no rush occurs and you are at peace with yourself all the time. Regular exercise and sufficient sleep are important for you.

5. Expert Help 

You should reach out to mental health professionals if you’re experiencing significant distress regularly. They can provide guidance and support meant just for you.

Where Can You Go For Advice And Support?

During pregnancy, having a caring spouse and family will be a plus for you. You can always discuss your issues with them. For professional support and guidance, it is always best to visit a licensed therapist for therapy sessions. However, if anxiety and depression symptoms are not manageable with therapy, then visiting a psychiatrist for medication is a viable option.

Prioritizing mental health and wellbeing during pregnancy is of utmost necessity for both parents. It lays the foundation for their child’s overall wellbeing. By seeking support and managing stress on time, it is possible to adjust to the various mental health challenges that occur during pregnancy. 

FAQ’s

1. Does My Mood Affect My Unborn Baby?

Yes, your mood can affect your unborn baby because excessive mood swings can lead to hormonal imbalance, leading to premature delivery, and other complications.

2. Can Crying Affect Pregnancy?

Occasional crying is harmless but if it’s excessive, it leads to pregnancy-related complications.

3. What is the Most Common Mental Health Problem In Pregnancy?

Anxiety and depression are the most common mental health problems in pregnancy; only the severity and duration of the illness varies for patients.

References:

1. Emotional Stress During Pregnancy – Associations With Maternal Anxiety Disorders, Infant Cortisol Reactivity, and Mother–Child Interaction at Pre-school Age [https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02179/full]
2. Anxiety, depression and stress in pregnancy: implications for mothers, children, research, and practice [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4447112/]
3. An Overview of Maternal Anxiety During Pregnancy and the Post-Partum Period [https://www.mentalhealthjournal.org/articles/an-overview-of-maternal-anxiety-during-pregnancy-and-the-post-partum-period.html]
4. Bipolar disorder in pregnancy and childbirth: a systematic review of outcomes [https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-016-1127-1]
5. Pharmacological treatment of bipolar disorder in pregnancy: An update on safety considerations [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10043818/#:~:text=Risk%20of%20Relapse%20of%20Bipolar,relative%20risk%20reduction%20with%20treatment]
6. Maternal Suicide Ideation and Behaviour During Pregnancy and the First Postpartum Year: A Systematic Review of Psychological and Psychosocial Risk Factors [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8987004/]
7. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957136/]