10 Tips for Emotional Health During Pregnancy & Beyond

If you are pregnant or have recently given birth, you know how crazy, difficult and wonderful this time in your life can be. The word "perinatal" refers to the period from five months prior birth to about one month after. Perinatal mental health has become a widely recognized area of concern for women today. When you take into account the hormone fluctuations, experience of birth and subsequent adjustment to motherhood, the perinatal period can take its toll on any woman. Fortunately, with the right physician and resources, women can face any mental or emotional problems that occur during the perinatal period with confidence.

There are several common mental health issues that can arise when a woman is pregnant or has recently given birth. The most widely known problem is postpartum depression, which occurs after the birth of the child. According to AmericanPregnancy.org, prenatal depression, or depression during pregnancy, occurs in approximately 10-20% of pregnant women. One reason that it is less frequently discussed than postpartum depression is shame or embarrassment on the part of the expectant mom. Pregnant women are expected to be happy, to "glow", to take care of themselves. Many pregnant women who experience depression feel that there must be something "wrong" with them and that they are not good mothers because they feel depressed. Anxiety or panic attacks have also been known to occur in some women during or after pregnancy.

Women going through the perinatal period naturally feel many emotional highs and lows. When those lows include stress, anxiety or depression, it's time to do something about it. Here are several tips to help you deal with mental and emotional problems during the perinatal period.

Be Prepared

If you have a history of depression or anxiety, you will want to advise your obstetrician of this the first time you meet. Once your doctor knows, they can watch you closely for signs of depression and anxiety, and can ask specific questions during your visits to help determine if any emotional or mental problems are becoming a problem.

Talk To Your Doctor

Even if you have no history of mental health problems, it's important to talk to your doctor if you are feeling stressed out, sad or anxious during your pregnancy. Your doctor can help you determine if what you are feeling is normal during pregnancy, or if it is depression. There are several suggestions a doctor can make to help you with depression and anxiety during the perinatal period. Your doctor may prescribe therapy to help you deal with your emotional surges. There are even some medications for depression which are considered safe for expectant moms.

Join A Support Group

You might be surprised what local support groups your hospital, community or local mother's resource might offer. You may be able to find a support group of other women who are pregnant and dealing with pregnancy. Even if you join a support group that's just for pregnant moms, you're likely to meet other women there. This often leads to you feeling less alone and isolated, which helps with feelings of depression.

Exercise

Although pregnant women are sometimes wary of exercising too much, a little exercise can go a long way in helping to improve your health and your mood during the perinatal period. So, whether you walk the dog or join a prenatal water aerobics class, its important to get moving for good emotional health during and after pregnancy.

Stay Connected To Your Friends

When you become pregnant or have a new baby, it's like you've entered a whole new universe - one your childless friends may not understand. It's important to stay in contact with your friends - continue to call them, and make a point to go out shopping or just for lunch sometimes.

Practice Positive Self-Talk

Many times, the ways we think about ourselves can be brutal. Pay attention to the way you talk to yourself (i.e. "I'm getting so fat") and make a conscious choice to be kind to yourself, instead (i.e. "My body is working exactly as it should to nurture my baby").

Keep A Journal

Sometimes writing down your feelings can help you sort them out in a way you can cope with. Pregnancy and post-pregnancy are times of change and uncertainty, both positive and negative. It's a good idea to write some of that down so you can better understand what you're going through

Confide In Someone

If you're having an especially hard day, it's helpful to confide in a close friend or family member. They can help you put things into perspective, and allow you to vent any anger or frustration you may be feeling.

Eat Right

Especially during the perinatal period, eating right is very important. Too much sugar or caffeine can increase feelings of stress and anxiety. Stay hydrated and eat a well-balanced diet to help yourself feel better.

Use Online Resources

It's amazing what resources are available online for pregnant and postpartum moms these days. Bulletin boards and chat rooms exist to help moms at all stages of pregnancy and after the birth. There are even bulletin boards specifically for pregnant moms who are going through mental and emotional issues, and for postpartum depression, as well. Check out www.babycenter.com for more information about these boards.