Your mental health and emotional wellbeing
Your health is important, both during pregnancy and afterward. Health doesn’t just mean your physical health—your emotional well-being is really important too. Mental health problems are more common than physical health problems in pregnancy, affecting up to 20% of women. There are many tips and steps you can take to feel physically and emotionally at your best during pregnancy and after.
Diet
What you eat is important—it’s a good time to really think about your diet and make some changes that can have a big impact.
Sleep and rest
There may be times when you are full of energy and times when you feel exhausted. It’s important to make time to relax and wind down. You might find mindfulness or meditation useful:
ICON
ICON is all about helping people who care for babies to cope with crying. It stands for:
- I - Infant crying is normal
- C - Comforting methods can help
- O - It's OK to walk away
- N - Never, ever shake a baby
Sometimes the crying can feel like it’s becoming too much, and if this is the case, click here for more advice for Parent on what you can do. You can try these simple comfort methods to see if the baby stops crying.
Exercise
If you already do regular exercise then don’t stop! Talk to your midwife or doctor if you think you might be doing too much. If you don’t get regular exercise, think about doing something that appeals to you—swimming, yoga, and walking are all excellent ways to keep fit and lift your mood if you are new to exercise.
Relationships
This is a time to think about who you have around you to share your pregnancy and thoughts about your baby. Think about who will be around to support you when your baby arrives—this may be your partner, your mum, your sister, or a friend.
Relationships can change during pregnancy. If you are concerned about this, talk to your midwife, Health visitor or doctor.
Antenatal education
There’s much to learn and keeping informed about the changes to your body and baby will help you feel more in control of what can be an exciting but challenging time.
Talk to someone
Pregnancy and the period after childbirth are significant times of change in a woman’s life. It is common for women and their partners to experience many different emotions during this time. Many women are worried about the impact a baby will have on their lives and how they will cope with all the changes ahead. These worries might include:
- Becoming a mother—will I be good enough?
- Will I stop working?
- Will my relationship with my partner and family and friends change?
- Do I have enough support to help me be the best mum I can be?
- Will my pregnancy progress normally?
- What if there are problems with the baby?
- What will giving birth be like—can I do it?
All of these anxieties are common and normal. However, one in 10 women will experience some degree of anxiety or depression which can become a problem. Talking to other people and sharing your feelings can be reassuring. Please speak to a healthcare professional if you notice changes in your mood that are lasting much longer than is normal for you. There is plenty of support in the local area including talking therapies and support groups as well as online resources such as those below.
Hounslow talking therapies
Hounslow talking therapies - can support you if you think that you have depression or anxiety, and you can refer yourself. It's free and as a new parent you should be prioritised for therapy.
Call: 0300 123 0739
Visit : https://www.westlondon.nhs.uk/hounslow-talking-therapies
Email: wlm-tr.talkingtherapies.hounslow@nhs.net
Please tell your Midwife, Health Visitor, GP, or obstetrician if you have an existing mental health problem or have had a mental illness in the past. They can ensure you get the individualised care and support you need from a specialist perinatal mental health midwife and/or a perinatal mental health team.
If you need help now
Call : NHS 111- option 2 for mental health support for all
Or call Single Point of Access Service : 0800 328 4444
Available 24 hours a day, 7 days a week, 365 days a year for help and advice in a crisis, from trained mental health advisors and clinicians.