Pregnancy can be an anxious time for many mums-to-be, which is why World Maternal Mental Health Day is so important. It’s about raising awareness of perinatal mental health problems, changing attitudes and supporting expectant mums with information, care and support.
Don’t beat yourself up – feeling anxious is very common in pregnancy.
Here are just a few worries many pregnant women share:
- The enormous lifestyle changes ahead
- How to manage your finances
- How will you manage going back at work
- Whether you’ll make a good mum
- How you will cope with labour and birth
- Will your relationship with your partner and friends remain the same
- Feeling alone and not supported
If you’re an expectant mum and find new or previously controlled mental health issues such as bipolar disorder, stress disorder, OCD or eating disorders come to the surface then talk to your midwife or doctor as soon as you can. You're not alone and there's lots of help on hand. The NHS provides Perinatal Mental Health Services and many charities are on hand to guide you too.
But if you recognise some of the common worries in this list, then read on, as we have some useful recommendations for staying on top of your pregnancy worries.
Ten self-help tips to manage your anxiety:
- Create a routine:
A simple, flexible routine will offer structure and reassurance to your days
- Focus on information you can trust:
Only access news and useful information that you need to stay informed – too much information can be overwhelming
- Ask for support:
Don’t be afraid to ask your partner, family, friends and professional organisations for help
- Be kind to yourself:
Treat yourself how you would treat a good friend
- Try self-help techniques:
Self-help techniques like CBT can help you find coping strategies that work for you
- Take regular physical exercise
Generally it is safe to exercise during pregnancy. Whether you like walking, swimming or following an exercise routine, all will help you control your worrying thoughts. Our very own pregnancy exercise specialist, Tash, has created a series of trimester specfic exercises that will keep you fit and get your ready for birth. You’ll find them here
- Make sure you get enough good sleep:
It’s completely normal to feel extra tired in pregnancy and changing hormones, nausea, heartburn and that constant need to go to the loo can all contribute to sleeplessness. Luckily there are many quick wins to help you ovecome this – like the NCT’s healthy bedtime routine checklist
- Try meditation and yoga:
Meditation is great for helping you relax . And to ease tension and get more restful sleep why not check out our tips on the best yoga for pregnancy
- Put aside some time each day to work through your worries:
- Eat well:
Don’t forget that when it comes to pregnancy and motherhood there is no such thing as “normal”. If you are feeling anxious or unhappy, don’t hide it. Make sure you consult a professional or if you feel you are able to manage your worries yourself, why not try out a couple of these self-help tips. Just remember Maternal Mental Health Day is all about reminding us that there is nothing wrong with admitting to yourself and others how you are feeling – that’s the first essential step to getting the help you need.
