Looking after your mental health in pregnancy, birth and beyond
While managing the physical changes during pregnancy birth and beyond, your emotional health is very important too. Talking about how you are feeling helps you get through the exciting yet challenging time of becoming a parent.
It doesn’t matter who you talk to, but it is worth having someone in mind that you can trust and who can support you if needed. Transitioning to becoming a parent is an important stage in your life. Many women (and their partners) can feel anxious, unhappy, mentally distressed, depressed and this can be unexpected.
You may have mixed emotions about your pregnancy and your baby. This is completely normal. Here are some common signs that you should talk through with your midwife, GP or health visitor:
- Tearfulness
- Feeling overwhelmed,
- things getting on top of you
- Feeling irritable
- Struggling to concentrate
- Difficulty sleeping
- Racing thoughts
- Feeling more anxious
- Lack of interest in usual things
Some women may also have:
Intrusive thoughts
Suicidal thoughts
Strict rituals or obsessions
If you find it hard to talk about how you are feeling you could start by using The Wellbeing Plan: www.tommys.org/pregnancy-information/health-professionals/free-pregnancy-resources/wellbeing-plan
Other useful resources for managing your emotional and mental wellbeing are here:
- Enjoy your baby - Online Postnatal CBT Course - Produced by the Mind Cymru Two In Mind Project
- Two in Mind Project - information and resources aimed at supporting women in the perinatal period produced by Mind Cymru and the Welsh Government.
- Self-help techniques from the SMILE Group a charity supporting families affected by postnatal depression includes information on mindfulness and relaxation.
- Living life to the full: www.llttf.com
- Action on post-partum psychosis: www.app-network.org
- The Samaritans: www.samaritans.org
- NHS Choices - postnatal depression: www.nhs.uk/conditions/post-natal-depression
- Royal College of Psychiatrists - postnatal depression www.rcpsych.ac.uk/healthadvice/problemsdisorders/postnataldepression.aspx
Support Groups:
- PANDAS Foundation UK Local Support Groups supporting families affected by perinatal illness: www.pandasfoundation.org.uk/support-groups-local/
- PANDAS Foundation UK Online Support www.pandasfoundation.org.uk/online-support
- Bluebell A growing charity based in Bristol supporting mums, dads and families who are affected by antenatal or post-natal depression: www.bluebellcare.org
Facebook - crafting through crisis peer support group: www.facebook.com/craftingthroughcrisis
