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Mental Health and Wellbeing Tips During and After Pregnancy

By on September 26, 2024
mother with child

By Mariam Simmons

Excitement, anxiety, stress, worry, sadness, and several other emotions are common during and after pregnancy, which can be pretty overwhelming. These are symptoms of postpartum depression, and you need all the help you can get to keep the overwhelming feelings in check. Since you want to be healthy and happy for your child, the following tips will go a long way in promoting your mental health.

Mental Health During Pregnancy

Being expectant comes with a fair share of emotions that, if left unattended to, may affect your mental health. A lot happens during pregnancy, and after the baby is born, so the first step to protecting your mental health is understanding what you are dealing with and finding ways to cope and adjust. 

Understanding Emotional Shifts

In many cases, new parents state that they feel overwhelmed, sad, and worried, alongside several other emotions. You start noticing emotional shifts caused by your fluctuating hormones, which lead to issues like insomnia, appetite loss, problems with feeding the baby, emotional burnouts, and other changes. This calls for support from your partner, family or friends, or better yet, a professional. 

Coping with Anxiety and Stress

When you recognize the signs, you may be worried that it may affect your baby. The best solution is to seek professional help, and the experts will prescribe the best care plan, whether you need antidepressant medication or any treatment method. You can also cope with the stress by taking better care of yourself, starting with eating a healthy and balanced diet, drinking a lot of water, exercising, engaging in hobbies you love, and staying active. 

Physical Activity and Mental Health

Staying home alone to your thoughts is worse for your mental health, especially when you are dealing with overwhelming emotions during your pregnancy or immediately after delivery. Going out for some air or performing light exercises like swimming and yoga gets your blood pumping and aids in the release of feel-good hormones. You not only stay in shape during pregnancy, but your mood also improves. 

Managing Postpartum Mental Health

Knowing the negative effects of postpartum depression, you can’t help but wonder, how do you protect your mental state? 

Recognizing Postpartum Depression

First of all, how do you know that you are suffering from postpartum depression? You start feeling like you are bombarded with several emotions at once. You feel sad, anxious, worried, then are suddenly angry or start crying. Your sleep and appetite may also be affected, so if you notice you are undergoing several emotions in a single day, it may indicate you are dealing with postpartum depression.  

Maintaining Self-Care

When you prioritize self-care, you regain balance over your emotions, which lowers your stress levels. You notice that your mood improves when you clean up, dress up nicely and comfortably, eat great food, and do the things you love. It may be watching a movie, reading a book, listening to music, talking to a loved one, journaling, going for a picnic, or anything that brings you peace and comfort. 

Staying Active and Finding ‘Me-Time’

Staying indoors when dealing with depression makes it worse. However, finding alone time for an hour or so a day to exercise, take walks, do yoga, or simply get some air may be all you need to lift your spirits. 

Connecting With Others

Knowing that there is a community of expecting parents and new parents dealing with postpartum depression provides a support system you didn’t know you needed. You can also talk to your friends and family who have been through that before for their perspective and if possible, find a specialist or therapist. 

Balancing Physical and Emotional Wellbeing

There is a direct relationship between being physically and mentally fit. When your body is in great shape because you exercise and eat right, it will directly and positively affect your mental and emotional state. 

Sports and Physical Activity 

There is no better way to get the blood pumping and your body active than by taking on a sport or a physical activity. Find well-fitting and comfortable clothes and gym clothes to make exercise more fun and see how that greatly improves your physical and mental health. 

Long-Term Wellbeing After Pregnancy

Did you know that some parents experience long-term health complications long after delivery? That’s why it is very important to prioritize your physical and mental health after pregnancy; here is how to achieve that. 

Postpartum Therapy and Counseling

When you seek professional advice, the experts will guide you on the best way to handle depression and become better and healthier. You can set frequent therapy sessions and have an expert take you through the hardest and most challenging parts of depression, including other hurdles you face down the line. 

Remote Working Moms and Mental Health

Working remotely has its perks because it allows you to be a present parent and, at the same time, pursue your career. On the downside, juggling the pressure of work and parenthood can take a toll on your mental health. So, how do you find the balance, make sure you are an amazing parent, deliver the best at work, and also maintain your mental health? Here are a few tips.

Balancing Career and Family While Remote

Proper planning makes sure you dedicate time to family and work. Have a schedule that aligns with your baby’s needs such that you can also get work done on time. Rest when you need to, and avoid trying to do it all at the same time. The last thing you want is to feel overwhelmed, which can affect your mental well-being. 

Setting Boundaries

Working remotely from home means that your friends and family can have access to you. You want to create boundaries, make sure they inform you before they visit, and be clear you are working and they can only come over as long as it doesn’t interfere with your schedules. Also, consider setting up a private and lockable office where you will be free from noise and distractions while you work. 

Finding Time for Self-Care 

You need a reliable system that helps you find the balance between work, family and ‘me-time’. Consider using a time tracking software that will help you stay organized and find time for personal care, where you can go to the gym, take walks, read, or do other things you love. Finding time for everything you love to do gives you a sense of control, which is very important for your mental state.  

Conclusion 

The first months of your baby’s life are the most precious, but it can also be a challenge, especially since you are dealing with an influx of hormones. ‘Baby blues’ and postpartum depression are very common and the best way to manage them is by taking better care of yourself. It may mean finding a community, talking to your friends and family, or finding a therapist. You can also go out for some air, exercise, read, or do anything that keeps you active and creative, and watch how that positively impacts your physical and mental wellbeing.

 

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Mariam Simmons

Mariam is a proud mom of two and a passionate advocate for women’s wellbeing. She has dedicated her career to creating empowering content that supports and uplifts women in all stages of life. Currently, Mariam works as a content writer for Alpine Swiss, where she enjoys blending her love for fashion and family life with meaningful, relatable writing. When she’s not crafting articles, Mariam spends her time with her kids, exploring nature and creating lasting memories.

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