Pregnancy is a life-altering time for women, and we’re told it should all be stress-free bliss. Unfortunately, for many women, the opposite is true.
It isn’t uncommon for women to be anxious or depressed during certain parts of pregnancy. This is due to hormonal changes, causing mood swings, worries about the baby, and other factors. However, according to literature from the University of Michigan Depression Center, up to 10% of women suffer depression and/or anxiety during pregnancy.
Sometimes it can get serious enough to affect your daily life. If it does, there are things you can try. This article will outline your options and hopefully help you decide whether your depression or anxiety is ‘normal’ or if you need to discuss the situation with your doctor.
Don’t be fooled by the out-of-date mentality that women can only become depressed after having a baby because somehow pregnancy and the hormones involved protect them from depression. Depression and anxiety are very real problems and there are many things you can do to help yourself.
Firstly though, how do you know if you’re actually dealing with depression? There are symptoms that can help you decide if you need to be evaluated.
Here are some questions you can ask yourself.
Do you feel like you can’t enjoy anything any more? Is nothing fun?
Do you feel sad or “empty” for long periods of time…either most of the day or every day?
Do you find it harder to concentrate and get things done?
Are you extremely irritable or do you cry a lot?
Have you experienced appetite changes, like not wanting to eat, or eating all the time?
Do you feel inappropriate guilt or feelings of worthlessness?
Do things seem hopeless?
If you answered yes to several of these questions and it is affecting your daily life, past the point where you just think it’s “pregnancy symptoms”, you might want to talk to a professional if some of these tips don’t help.
Here are some symptoms of anxiety to watch for:
Frequent, recurrent concerns about your baby’s health or your own. Frequently feeling that something terrible is about to happen.
Panic attacks. Panic attacks can come on with little or no warning, and they can make you feel like you’re having a heart attack or you’re about to pass out. Symptoms of panic attacks include: breathlessness, hyperventilation, sweaty palms, lightheadedness, dizziness, queasiness, and chest pain.
Here are some things you can do to help your depression and anxiety. Some of them might seem difficult when you’re depressed, but many times depression can be helped without having to resort to pharmaceuticals.
Get adequate rest – being sleep-deprived can cause or worsen depression and anxiety
Nutrition is important – it’s thought that a balanced diet can lessen symptoms of anxiety or depression.
Exercise – exercising releases endorphins, which can lessen or cure depression. That’s why they call it the “runners high”.
Find someone to talk to – your partner, family, and friends can help you if you’re having a difficult time. There is nothing wrong with leaning on your support network and discussing your fears with them.
Stress management – stress can worsen symptoms of depression or anxiety. Try to alleviate stress by avoiding stressful situations, meditating, or doing something you enjoy.
Take time for yourself – doing something you like to do can brighten your mood.
St. John’s Wort (hypericum perforatum) – St. John’s Wort has been shown to help with minor depression. Talk to your doctor or midwife to see if they think you can take it during pregnancy, and try to get it from a reputable source so it’s pure.
Therapy – if talking to family and friends doesn’t help, try talking to a professional.
If all else fails, there is medication you can take that is considered safe for pregnancy. Talk to a health-care professional if you feel you need a prescription, and ask about the risks and benefits of taking medication while pregnant. You may have to do your own research on the medication you may be taking.
It is important to note that women who deal with depression and anxiety during pregnancy may have a higher risk of developing post-partum depression. You’ll want to be on the lookout for symptoms of PPD if you’ve been dealing with depression or anxiety during your pregnancy.
I hope everyone has a happy, healthy pregnancy. Please remember to take care of your emotional health as well as your physical health. Healthy moms lead to healthy babies!
