Many women develop anxiety and depression during and after pregnancy. If you have mental health challenges, you’re not alone.
Preparing for pregnancy is not only about making sure your body is in the best physical shape possible. It’s also about making sure you’re mentally and emotionally ready for this new chapter in your life.
Bringing a new baby into your family is a big change. And many women can develop mental health challenges like anxiety and depression during pregnancy and after the baby is born.
Taking care of your mental health now before you get pregnant, and asking for help when you need it, will help you through this new and exciting journey ahead.
If you’re planning to become pregnant — or you already are — Akron Children’s Director of Maternal-Fetal Medicine Dr. Michael Krew, offers 5 ways to help you prepare emotionally for your baby’s arrival and beyond.
Communicate openly with your doctor about mental health concerns
If you or someone in your family has struggled with anxiety, depression or other mental health problems, you’re more likely to have them during or after you have a baby. Talk to your doctor about any mental health problems, discuss your concerns and develop a plan together.
Untreated anxiety or depression can increase the risk of pregnancy complications. So, your doctor may recommend therapy or counseling to work through any issues before becoming pregnant.
It’s also important to tell your doctor if you’re taking prescription medication, such as an antidepressant. Most medications for mental health issues are safe to take during pregnancy, but some should be avoided. You’ll need time to transition to safer options and doses. Just be sure to talk with your mental health provider before stopping your current treatment.
Build a strong support system
Building a strong support system is important at any stage in life, but especially when you’re planning to get pregnant. Surround yourself with trusted family and friends who care about and support you — and will be there for you in tough times. This includes your partner, too.
Talk with your partner about what you need and expect from one another. Share how you’re feeling and listen to each other. You’re in this together. An honest conversation can help you feel more connected to each other.
Having a strong connection with loved ones is a powerful tool for protecting your mental health. Talking about your worries or fears with someone can help you feel better. Your support system also can help you in practical ways, such as watching your baby, running errands or dropping off dinner when you don’t have time or are too tired to cook.
“Your OB-GYN or primary care provider should also be a part of your support system,” said Dr. Krew. “We’re here to listen to your concerns, support you and connect you with the right resources when you need extra help.”
Self-care and a strong support system will help you get through the ups and downs of pregnancy.
Develop healthy coping skills and prioritize sleep
Pregnancy and taking care of a new baby can bring about many changes — and stress. While some day-to-day stress is normal, it’s important to find healthy ways to manage it so it doesn’t become overwhelming.
Try adding stress-relief activities into your daily routine to build resilience. Practicing things like yoga, meditation, deep-breathing exercises or journaling can help ease stress by allowing you to release overwhelming thoughts or feelings.
Finding ways to relax, getting 7 to 9 hours of sleep every night and regular exercise also can help lower stress.
Starting these healthy habits now will come in handy once you’re pregnant and after baby’s born to better cope and manage stress.
Avoid alcohol, smoking and other harmful substances to relieve stress
Using alcohol, drugs or smoking to deal with stress is harmful to you and your baby. Now is a great time to quit.
Alcohol is a depressant and can make mental health problems worse. And using drugs like marijuana can have the same effect. Smoking raises your heart rate, which can increase anxiety.
“Plus, these harmful substances lead to serious birth defects, miscarriage or early birth,” Dr. Krew offered. “They also can affect your hormones, periods and ovulation, making it harder to get pregnant.”
Establish self-care routines
When you prioritize taking care of yourself first, you’ll be better able to care for others. Try to make self-care a part of your daily or weekly routine. This can be as simple as eating healthy foods, taking naps and moving your body regularly. It can also include meditation, reading a book, taking a warm bath or going for a short walk around the block.
Whatever you choose, schedule time for activities that help you feel calm and relaxed — even if it’s only for 10 to 15 minutes. By starting these habits now, you’ll be ready and fully charged once baby’s born.
“Preparing mentally and addressing mental health issues now sets the foundation for a healthier pregnancy and future for your baby,” Dr. Krew said. “It better prepares you to handle the hormonal and body changes during pregnancy and all the challenges that come with a new bundle of joy.”
Get more tips on caring for your mental health before, during and after pregnancy.
