Looking after your mental health in pregnancy and postpartum
Pregnancy can be a time of joy and excitement, but it can also be a time of stress and anxiety. Here are some ways to look after your mental health during pregnancy:
Attend Prenatal Care Appointments: Attending regular prenatal care appointments can help ensure that you and your baby are healthy and this will give you more reassurance. It can also give you a chance to discuss any concerns you have with your healthcare provider.
Stay Active: Exercise is important for both your physical and mental health. Talk to your healthcare provider about what types of exercise are safe for you during pregnancy.
Eat a Balanced Diet: Eating a healthy, balanced diet can help improve your mood and energy levels. Try to include plenty of fruits, vegetables, and whole grains in your diet.
Practice Relaxation Techniques: Relaxation techniques like deep breathing, meditation, or prenatal yoga can help reduce stress and anxiety.
Get Enough Sleep: Sleep is essential for good mental health. Try to establish a sleep routine and create a relaxing environment in your bedroom.
Connect with Others: Connect with other pregnant women or new mums for support and encouragement. You can join a support group or attend childbirth education classes.
Manage Stress: Pregnancy can be a stressful time, so it's important to find healthy ways to manage stress. This could include taking breaks, practicing mindfulness, or talking to a therapist.
Remember, taking care of your mental health during pregnancy is important for both you and your baby. By prioritising your wellbeing, you'll be better equipped to care for your baby and enjoy this special time in your life.
Looking after your mental health postpartum
Looking after your mental health after giving birth is just as important as during pregnancy. Here are some ways to look after your mental health postpartum.
Prioritise Rest and Recovery: It's essential to give your body time to recover after childbirth. Try to rest as much as possible, and accept help from friends and family.
Seek Support: Connect with other new mums, and don't hesitate to ask for help from your partner, friends, or family. You can also consider joining a support group or talking to a therapist if you feel down.
Get Enough Sleep: Lack of sleep can contribute to mood swings and other mental health issues. Try to establish a sleep routine and take naps when you can.
Practice Self-Care: Take time for yourself to do things you enjoy, such as reading, taking a bath, or going for a walk.
Exercise Regularly: Exercise can help improve your mood and energy levels. Start with gentle exercises and gradually increase intensity as you feel ready. Even taking your baby out for a short walk every other day will help to boost your mood and energy levels.
Eat a Balanced Diet: Just like during pregnancy, eating a healthy, balanced diet can help improve your mood and energy levels. Try to include plenty of fruits, vegetables, and whole grains in your diet.
Manage Stress: Caring for a newborn can be stressful, so it's important to find healthy ways to manage stress. This could include taking breaks, practicing mindfulness, or talking to a therapist.
Remember, it's normal to experience mood swings and other mental health issues after giving birth. However, if you're feeling overwhelmed or are struggling with your mental health, don't hesitate to seek professional help.
Your healthcare provider can recommend a therapist or counsellor who specialises in postpartum mental health. You can also reach out to any of the support services below at any time:
- PANDA (Perinatal Anxiety & Depression Australia) — 1300 726 306
- ForWhen — 1300 24 23 22 (Monday to Friday, 9.00am to 4.30pm)
- Gidget Foundation — online and telehealth support — 1300 22 4636
- Beyond Blue — 1300 22 4636
Looking after your mental health during pregnancy and postpartum is essential for both you and your baby's wellbeing. By prioritising your mental health, you can reduce the risk of developing postpartum depression, build resilience, and enjoy the precious moments with your baby.
