Cultivating Inner Strength for Expecting Mothers: A Mental Wellness Journey

**Collaborative post**

There’s no question that expecting mothers deal with a variety of challenges during gestation. From hormonal and bodily changes to advice from family and friends, budgeting, and wondering what to expect, it can feel exciting and overwhelming all at once. 

Sometimes, though, those overwhelming feelings can feel a bit stronger. So much so, that some women might experience symptoms like rapid mood swings, crying for no real reason, and obsessive or compulsive behaviours. So, it should come as no surprise that expecting mothers can be at risk for several mental health issues, including anxiety, depression, body image concerns, perinatal OCD, and more. 

Let’s take a closer look at some of the potential mental health issues those who are expecting might have to deal with, and what can be done to nurture the mental well-being of women throughout their pregnancies. 

Depression and Anxiety

Hormonal changes are necessary during pregnancy, but they can wreak havoc on the mental health of the expecting mother. Some might even find it difficult to get out of bed. The mind can start to play tricks, creating worst-case scenarios about pregnancy, giving birth, or what might happen once the baby is born. 

Prenatal depression can impact any expecting mother, but some are more at risk if they have a personal or family history of mental health conditions. Some of the common signs of prenatal depression include: 

• Irrational thoughts and excessive worrying;
• Changes in sleep habits (insomnia);
• Fatigue;
• Feelings of hopelessness and guilt;
• Irritability;
• Gastrointestinal issues;
• Headaches and muscle aches.

Racing thoughts, combined with hormones and depression, can also lead to stress dreams. Stress dreams are often very vivid and depict things like falling, being chased, or even something negative happening with the baby. Stress dreams can cause behavioural changes and mood swings, and they can even contribute to more anxiety, creating a vicious cycle that’s hard to break. 

Feeling a Lack of Connection

Because of the changes women go through during pregnancy, it’s not uncommon for expectant mothers to lose their sense of self. Much of that has to do with the changes the body experiences, potentially leading to self-image issues. Things like unsolicited comments and advice from others, no matter how helpful they might attempt to be, are typically not helpful – especially when they focus on size or appearance.

Of course, these changes are normal and indicate that a woman’s baby is growing properly, but they can still contribute to confidence issues. When a pregnant woman starts to feel like she doesn’t recognise the person in the mirror, it can foster guilt. 

These thoughts and feelings can lead to a desire to have more control. Unfortunately, when that desire becomes more of an obsession, an expecting mother might start to develop symptoms of perinatal OCD, including: 

• Intrusive thoughts about self-harm or harming the baby;
• Fear of making wrong decisions;
• Repeatedly checking things (compulsions);
• Mental discomfort or anxious thoughts.

It is imperative for expecting mothers to know how to maintain their identity during pregnancy, even when they look and feel different. But, that can be easier said than done, leading to more problematic mental health issues. 

Not only can these health issues impact a pregnant woman throughout gestation, but it could put them at a greater risk of developing postpartum depression later (PPD). PPD can make it even more difficult to foster a connection with the child during the first few months after their birth. A new mother might not feel like herself and might spiral into a hurricane of guilt because she isn’t able to bond with her baby the way she thinks she should. 

What Can Be Done to Nurture Mental Well-Being?

Self-care is, perhaps, the most important way to nurture mental well-being during pregnancy. Engaging in activities that reduce stress can provide a whole host of benefits! Activities like meditation, gentle exercise, and even warm baths can provide relief, but it’s important to separate fact from fiction when it comes to certain wellness practices. For example, for pregnant women considering using a hot tub for relaxation, it’s important to discuss it with their doctor first. Understanding what’s safe can help them make informed decisions about their self-care routine and reduce unnecessary stress.

For women struggling with body image issues, incorporating natural health and beauty solutions into a self-care routine is a simple addition that can make a significant difference. For example, green tea has incredible skin benefits. It can fight acne, reduce puffy eyes, and contribute to a youthful appearance. It’s also a great substitute for coffee, for women who might be trying to limit their caffeine intake. 

Physical activity is another safe and effective way for pregnant women to boost their mental health. Exercise is a fantastic way to improve mood and energy levels, and it’s a natural solution to fight depression. Plus, light exercise also has physical benefits for both mother and baby. Women who participate in some form of exercise each day are more likely to improve their overall well-being while reducing stress.

Something as simple as a massage can also make a difference, especially for pregnant women who are concerned about a lack of connection with their unborn child. Massage is good for the skin, reduces stress hormones, and can increase the bond between a mother and her baby in utero.

Most importantly, it’s essential for an expecting mother’s support system to encourage their mental well-being, especially if they’re struggling. If a pregnant woman is concerned about her mental health throughout pregnancy, they should consider talking to a counsellor or therapist who can help to develop healthy coping strategies. 

Additionally, leaning on the expertise and experience of midwives and supportive OB professionals can make a difference. Women should feel safe, comfortable, understood, and seen throughout their pregnancy, and not everyone is fortunate enough to have a sound family support system. Professionals can step up and fill those support roles while providing reassurance and knowledge that can offer expecting mothers peace of mind.