Emotional well being during Pregnancy

Pregnancy can be a highly emotional moment, but it’s important to remember that not every mother-to-be will be joyous and delighted; for many, the thought may be scary, stressful, and even frightening. The truth is that it is usual for your emotions to alter and fluctuate at different periods – partly due to the effect of pregnancy hormones on your body and mind, but also as you adjust to this big event in your life.In this article Dr. Chetna Jain who is the best gynaecologist in Gurgaon for normal delivery tells about Emotional well being during Pregnancy.

Pregnancy

All of this is understandable and normal, especially if this is your first child, but more than one in ten women suffer depression and/or anxiety at this period, which is an unpleasant and continuously bad experience.

There is no hard and fast rule for why some women get depressed and others do not – pregnant hormones may play a role, but they may also be influenced by how well their pregnancy is developing, their life circumstances, relationships, or previous mental health concerns, for example.

When you first become pregnant, it’s a good idea to consider how you want to care for your mental health in the coming months and after your baby is born. Health specialists offer My Pregnancy & Post-Birth Wellbeing Plan as a wonderful example of a tool to assist you achieve that.

Here are some excellent recommendations for supporting your emotional wellbeing while pregnant — sometimes the simplest actions can help you manage your emotions and raise your mood.

CREATE A SUPPORT NETWORK FOR YOURSELF

Sharing the smiles – and sighs and groans – of pregnancy with other expectant mothers can be life-saving. Spending time with other women going through similar challenges and emotions will help to reduce feelings of loneliness, especially if you’ve recently returned from maternity leave and miss the rush, bustle, and chatter of the job. You can also exchange ideas and information about all things pregnancy and infant – or simply set the world to rights over a cup of tea.

Ask your midwife about antenatal courses in your region and attend them — they’re a terrific opportunity to meet other women who are in the same stage of pregnancy as you. If you’ve had mental health concerns in the past or now have them, your GP surgery will be able to advise you on local counselling services and how to access them – you may not need them at all, but have relevant phone numbers in your phone or on the fridge just in case. Most services are only for expectant mothers, however a few in your region may also help partners.

Talk, Talk, and More Talk in Pregnancy Time

Speak with your midwife; at your booking-in visit, you will be questioned about your mental well-being. If you’ve had mental health concerns in the past or now have them, some steps will be put in place to help you while you’re pregnant.

Talk to trusted relatives and friends about how you’re feeling, and be open and honest about how you’re feeling. Don’t feel obligated to discuss only about baby topics — while this is obviously a huge part of your life right now, you are free to have other interests and activities as well!

Talk to other mothers and parents-to-be, either in person or through online forums.

If you prefer to talk to someone you don’t know rather than a family member or friend, consider counselling.

GET ENOUGH SLEEP AND REST IN PREGNANCY TIME

Good-quality sleep is essential throughout pregnancy; after all, your body is growing a baby and needs to recharge on a regular basis! Getting a decent night’s sleep can be challenging at times, especially when your baby grows and you need to use the restroom regularly during the night. Healthy sleep hygiene behaviours such as going to bed at the same time every night, winding down slowly before bedtime, prohibiting all screen time in the bedroom, avoiding caffeinated drinks, especially after 6 p.m., and so on can assist. Take an extra nap during the day if you need it, or just a calm half-hour with your feet up if you prefer.

Remember that if you have recurrent sleeping issues while being weary, as well as feelings of sadness, this could be a sign of depression, so consult your doctor or midwife.

EAT HEALTHY IN PREGNANCY TIME

  • Eating a nutritious, balanced diet is beneficial not only to your growing baby, but also to your own body as it adjusts to the changes and demands of pregnancy.
  • If you find yourself eating a lot more than usual, often known as comfort eating, or if you have lost interest in eating food, this could be a sign of depression, so consult your doctor or midwife.

EXERCISE ON A REGULAR BASIS

Every week, aim for at least 150 minutes (2.5 hours) of moderate-intensity exercise. Regular exercise will lift your moods, alleviate depression, and help you sleep better.

Your local swimming pool or leisure centre may offer a few exercise courses intended exclusively for pregnant women, such as antenatal aerobics, aqua-natal, and yoga – these are also fantastic places to meet other moms-to-be.

APPLY FOR HELP

Don’t be embarrassed to ask friends and family for help with mundane tasks like housework and grocery shopping. If you have an older child, you may be able to arrange for some extra childcare, or a grandmother or other relative may be able to provide you with some “me-time” when you need it. Online shopping services, particularly for heavy/bulky items or monthly household shopping, might be beneficial.

Understand and be aware of the signs of depression and anxiety creeping up on you – things like tearfulness, feeling overwhelmed, racing thoughts, a persistent low mood, irritability, losing interest in things you usually enjoy, and so on – and don’t be afraid to seek help or advice from your doctor or midwife.

LEARN HOW TO RELAX

We can all relax to some extent, but with a little practise – possibly through the use of techniques such as meditation, breathing exercises, hypnobirthing, music, complementary therapies, and so on – it is possible to become very excellent at unwinding! Having solid relaxation techniques will also benefit you when your kid is delivered.

TREAT YOURSELF ON A REGULAR BASIS

Make time for yourself to accomplish things you enjoy, whether alone or with others. Make it a monthly ritual — a spa treatment, a movie night, a day out with friends or your partner, an adult education class – so you always have something to look forward to.

Finally, try not to take on too much, and if you don’t always have the energy or motivation to achieve everything you’ve set for yourself each day, relax off and don’t be too hard on yourself! Make an effort to avoid stressful circumstances.

Contact Dr. Chetna Jain one of the top 10 gynaecologists in Gurgaon.

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