We hear a lot about the importance of taking care of our bodies during pregnancy. For example, we know about the risks and benefits of consuming certain foods. But no one really talks to us about the importance of supporting our mental health during pregnancy and postpartum.
Pregnancy is a very special stage in life. During pregnancy, individuals experience major physiological changes as their bodies are going the extra mile to create a new life. These changes include hormonal changes which may heighten emotions, increase fatigue, or even cause a degree of brain fog. In addition to all these physiological changes, you are also adjusting to your new body, preparing to welcome baby, preparing for mat leave, getting the baby’s room ready and learning all you can to welcome baby into this world.
All these life adjustments can throw you for a loop and make you feel out of your comfort zone, or even out of control at times. However, using tangible strategies can help you cope amidst challenge, maintain a calm state of mind, make clear decisions, and continue to build your relationship with yourself and with your loved ones as you embark on this journey.
Here are 8 tips to help support your mental health during pregnancy. Incorporating some of these tips into your routine can not only help you during pregnancy, but may also support your mental well-being postpartum.
1. Give yourself permission to rest
It can feel hard to slow yourself down and you may even feel guilty about not doing as much as you are used to doing. Try to remind yourself that your body is working extra hard to create life and thus will need more rest than you’re used to. Be kind to yourself and allow yourself this time to rest. Take a nap during the day if you need to, and make sure you’re eating nourishing meals and staying hydrated to support your energy requirements.
2. Create an optimal sleep hygiene routine
During pregnancy, there might be times where you have trouble sleeping, are uncomfortable, overheating, or your mind is moving 100 mph and you might not be getting the best quality sleep on a regular basis. This can have an impact on your productivity, energy levels, mood, and ability to concentrate. This is why an optimal sleep routine is important to support your mental wellness. Think about your current routine and start incorporating the things that will allow you to have the most restful sleep.
Here are some ways to help support your sleep routine:
- Keep your room at a comfortable temperature
- Ensure your room is fully dark for sleeping (try black out curtains or an eye mask)
- Take a shower/bath before bedtime
- Turn on a diffuser for a few minutes before bedtime
- Use comfortable pillows/pregnancy pillow
- Wear comfortable pajamas
- Practice a 5-minute stretch or meditation before bedtime
- Avoid screens close to bedtime
3. Unplug
Spending time on social media can have an impact on our mental wellness as we may find ourselves comparing to others and setting unrealistic expectations for our lives. Here are some tips on how to create some boundaries to prevent the negative effects of social media:
- Avoid going on social media immediately after waking up and right before going to bed
- Set a timer when you’re scrolling so you know exactly how much time you’re spending on it
- Unfollow accounts that are not adding to your life at this time
- If you’re reaching for your phone when you are bored, replace it with a hobby you enjoy such colouring, reading, painting, dancing. etc.
4. Give yourself permission to feel your feelings
During pregnancy you may experience an intense variety of emotions. It is ok to feel sad, angry, frustrated and out of control at times. Allow yourself to feel whatever you are feeling in the moment and remember that it all shall pass. If your symptoms don’t go away and/or are interfering with your daily function, talk to your primary care provider to get appropriate support.
Know that you are not alone and anxiety and depression can commonly occur during pregnancy, postpartum, and many stages of life. These conditions are treatable and early treatment is the best treatment.
5. Connect with yourself on a daily basis
It is so important not to leave your wants and needs on the back-burner. Make sure you are replenishing your mental, emotional and physical storage on the daily so you can feel your best.
Here are some ideas to incorporate to your routine to ensure your cup is being filled:
- Listen to your body and understand what your needs are that day
- Write down your thoughts and experiences
- Do something that allows you to express yourself (i.e., dancing, singing, painting, etc.)
- Do something that makes you feel like yourself
6. Movement routine
Moving your body can help reduce stress levels and boost our mood! Listen to your mind and body and find what works for you. Challenge yourself to incorporate daily movement into your routine, think outside of the box. Participate in activities that fuel your soul! Check out The Prenatal Academy for support with safe pregnancy workouts. You can also check out these safety recommendations to support your pregnancy workouts.
9. Take a birth prep course
It is normal to feel scared or worried about birth at some point during pregnancy. These worries may stem from the fact that you don’t know what to expect and may feel out of control as a result. Taking a birth prep course may help decrease these worrying feelings and empower you to know what your options are, so you can feel more in control and you feel more at ease during your birthing experience.
8. Connect with your significant other(s) or a friend/family member
If you’re parenting with a partner/partners, take time to deepen the connection with your partner(s) throughout pregnancy. You are about to embark on a new, amazing adventure that will come with its ups and downs, so feeling connected to each other is very important. Talk openly about how you feel without any judgment and make sure each of you feels heard and supported. Spend quality time together doing something you both enjoy.
Prioritize having intimate time together, and ensure you communicate with each other about needs, desires and feelings around intimacy. If you are parenting without a partner, make sure to spend time engaging with family or friends who you want present in you and your baby’s life. They will be a huge support to you both throughout your pregnancy and when baby comes.
Overall, try not to strive for perfectionism. You are not expected to incorporate all these strategies, nor keep up with them on a daily basis. Start by choosing 1-2 strategies from above that feel reasonable for you to implement and see if you can maintain them majority of the time. Remember that small adjustments to your routine can have a significant impact on your overall wellbeing. Ultimately, listen to your mind and body and do what feels best for you.
