Pregnancy is a huge life event that can conjure up many mixed emotions, which is why it’s so important that you take care of your physical and mental wellbeing during this time, for both you and your baby.
“Being pregnant means facing the reality that your life is going to change in many ways – from your work life and friendships to your financial situation and day-to-day routine – and with that can come stress, anxiety, and worry,” says Eilis Mackie, Lead for Lactation & Infant Feeding at The Portland Hospital, part of HCA Healthcare UK. “However, it is usually also a time filled with excitement and happiness about what is to come. Ultimately, it’s important to be compassionate to yourself as it’s completely normal to feel a whole spectrum of emotions and feelings. The same goes for dads-to-be.”
Below is our guide to wellbeing during pregnancy with five tips from Eilis on how to take care of your mental and physical wellbeing during this special time.
5 ways to take care of your mental wellbeing while pregnant
1. Talk to someone
The thought of going through labour and having a baby to look after can feel daunting, especially for first-time parents.
“If you are feeling stressed and anxious, speak to a loved one or midwife as they can help talk through worries you have and offer further support if required,” advises Eilis. “If your anxieties are affecting your day-to-day life, please don’t hesitate to talk to your midwife either. Additionally, if you are on medication for anxiety or depression already, it is vital you don’t stop taking medication without speaking to your GP first.”
If you feel you need to reach out for support, check out our article here with all the different helplines available.
2. Join an antenatal class
Local antenatal groups are a great way to find out more about your birthing options, how to manage fears, stress and pain, and early parenthood. “Classes often equip expectant parents with helpful information and advice around relaxation techniques, such as hypnobirthing,” says Eilis. “What’s more, they are also a great way to meet and speak to others who might be expecting a baby at a very similar time to you.”
Read more: Antenatal classes to prepare you for pregnancy and birth
3. Take time out for yourself
The natural feelings of anxiety and stress when pregnant can be overwhelming and you might be spending a lot of time focussing on the baby – such as buying things for when they arrive and preparing for maternity leave.
“Try to take time out of your day or week to reflect on how you are feeling and do something that makes you feel calm. This might be taking a relaxing bath, going for a manicure, or reading a book – do what you love! You can also practice mindfulness and breathing exercises to hone in on your emotions, connect to your body, and let go of your stress.”
4. Exercise
Not only is keeping active good for your physical health, but also your mental health.
“There are plenty of ways to exercise safely at all stages of pregnancy”, reassures Eilis, “including swimming, yoga, pilates, and walking. Try to find something you enjoy, and it can really benefit your mental wellbeing. It’s important to inform instructors or gym staff that you are pregnant so they can ensure exercises are tailored and safe for you whilst pregnant. If you’re unsure about this or require further advice on what is safe, please speak to your midwife who will be able to help.”
Read more: A guide to the best pregnancy workouts
5. Holistic or complimentary therapies
If you find it hard to relax, complementary therapies can help alleviate stress and consequently improve your emotional wellbeing. “These include reflexology, acupuncture and massage and hypnotherapy – all of which are safe,” advises Eilis. “However, always check with your midwife before you try anything. You should also always use a qualified practitioner for any treatments.”
As mentioned, pregnancy can be a very overwhelming and worrying time. It’s completely normal to feel stress or anxiety; many women experience different feelings and should prioritise their wellbeing. It’s vital that anyone struggling with their emotional or mental wellbeing speaks to their midwife or GP as they can help provide support.
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