Stress Awareness Month: Looking After Your Mental Health in Pregnancy

April is Stress Awareness Month – a perfect reminder that looking after our mental wellbeing is just as important as caring for our physical health, especially during pregnancy.

Pregnancy is a huge life event, and it’s completely natural to experience a range of emotions, from excitement to anxiety. But if feelings of sadness or worry are starting to affect your daily life, it’s important to know you’re not alone, and support is available.

Mental Health Challenges in Pregnancy

Many different mental health issues can arise during pregnancy, even if you have not experienced them before, or if this is not your first pregnancy. Some common conditions include:

Depression – feeling sad all the time, with little interest in things you normally enjoy.
Post-Traumatic Stress Disorder (PTSD) – having flashbacks, nightmares, or intense distress, often following a previous pregnancy complication, traumatic birth, or experience of abuse.
Panic Disorder – experiencing sudden attacks of fear or panic.
Obsessive Compulsive Disorder (OCD) – struggling with obsessive thoughts and compulsive behaviours.
Tokophobia – an intense fear of giving birth.

Pregnancy can also be particularly challenging if you have a history of eating disorders, as changes in body shape can be difficult to cope with.

Things You Can Try

There are things you can do to support your mental wellbeing during pregnancy:

Do:

Talk about your feelings with a friend, family member, midwife, or doctor.
Try calming breathing exercises if you feel overwhelmed.
Stay physically active if you can – it can help lift your mood and improve your sleep.
Eat regular, healthy meals to support your body and mind.

Attend antenatal classes to meet others who are going through similar experiences.

Don’t:

Compare yourself to others – every pregnancy journey is different.
Be afraid to tell healthcare professionals how you’re feeling – they are there to help.
Turn to alcohol, cigarettes, or drugs – these can worsen mental health issues and affect your baby’s development.

When to Speak to Your Midwife

If the steps you’re trying on your own are not helping, it’s important to speak to your midwife or doctor. They can listen, support you, and if needed, refer you to perinatal mental health services – specialist support available during pregnancy and up to a year after birth.

Remember: You Are Not Alone

Seeking help for your mental health is a sign of strength, not weakness. You deserve to feel supported during your pregnancy, and there is no need to suffer in silence. This Stress Awareness Month, let’s remind ourselves – and each other – that taking care of our mental health is vital for both you and your baby.

If you need someone to talk to urgently, contact your maternity unit or find out where to get urgent help for mental health.