Talk or sing to your baby as you go about your day. Describe to them what you are seeing and your thoughts and feelings. You might say, “I just went to the store and looked at some toys to buy for you. I wonder what you’ll like. I can’t wait to meet you!” And, If you feel lonely, this will provide some comfort for both of you.
If the idea of making yet another appointment is just too much, find activities that do not require pre-planning, such as wandering the bookstore.
Try to keep balance in your diary by keeping a one-to-one ratio of positive and negative observations. For example, if you write about your sore feet, balance that out with a line or two about how you’ve discovered that your hair is fuller than ever. Don’t feel bad about your negative feelings, as they are typical. Some women enjoy pregnancy more than others, and there’s nothing wrong with feeling differently.
Doing your research will also show that you do not have to, and will not be, the exact same as your parents. No matter how you feel about how you were raised, you are experiencing pregnancy in a way that is unique solely to you. You will also parent in a way that is unique to you, and that’s okay.
This is an especially important process for women who are pregnant with complicated medical histories, such as suffering from miscarriages. Fear for the ultimate safety of your baby can be crippling if you do not address it. Focus on what you can do to improve your baby’s health, such as taking prenatal vitamins and following your doctor’s advice. [3] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Feelings of fear and anxiety when pregnant are not always a bad thing either. In fact, they help to activate a woman’s protective impulse toward her baby, leading to a good standard of care in the long term. [4] X Research source
Staying hydrated by drinking plenty of water will also help to alleviate pregnancy headaches, which will provide a boost to your spirits as well. If you struggle to eat properly while pregnant, you may want to see a nutritionist. They can provide you with easy-to-follow meal plans and also give you positive support during and after your pregnancy.
Watching how well your body continues to respond to exercise, even late in pregnancy, will also help to diminish some of the concerns that you might have about the birth process itself. Trusting your body is something that takes time to develop. Make sure to consult with your doctor regarding your exercise patterns. You may need to avoid certain activities, such as horseback riding, or tailor other activities to accommodate the changing health needs of you and your baby.
Exhaustion is the most common complaint made by women in the first trimester of pregnancy. Just know that your quality of sleep should improve as you head out of this initial period. The second trimester is generally a much more tranquil period. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Don’t be ashamed or feel weak about talking with someone about the pain that you are experiencing. Pain in pregnancy is often a sign of serious medical concerns. For example, it is normal to have some abdomen twinges during the first trimester, however, serious cramping could indicate a host of life-threatening conditions, including an ectopic pregnancy. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Be very careful about the pain medications that you use during pregnancy. Before you take anything, call your doctor or your doctor’s nurse to get the okay.
Don’t believe the stereotype that maternity clothes must be baggy and unflattering. Now you can purchase items that will make you look great at every stage of your pregnancy. You can still buy the type of clothes that you enjoy with a few modifications for comfort.
When you attend, listen actively but also jump in with questions and share your thoughts. Talking with others will show that your struggles with negative emotions are important, but not necessarily unusual. To find support groups online, you might search for “prenatal support” “pregnancy support group” or “prenatal depression discussion (or support) group. " The PANDAS Foundation of the UK offers both online and telephone support for pregnant women and new mothers. The BabyCenter community pages are another good option as well. Prenatal depression is also called “antenatal” depression, so look for resources using that term as well. Check out the Antenatal Depression Forum at Netmums. [10] X Research source
Ask your partner for help and tell them that you appreciate what they do. They will likely reciprocate in kind, leading to positive, open communication patterns. You might say, “Thank you for hanging those pictures in the nursery, they look really great. ” If you do not have a partner, you can find a great support network in other single mothers. Reach out to them via online networks and use your pregnancy to develop strong friendships.
If you have prenatal depression, know that you are not alone. Between 13-30% of pregnant women and new moms are diagnosed each year. [14] X Trustworthy Source US Office on Women’s Health U. S. government agency providing resources for women’s health Go to source Your prenatal depression is not caused by anything that you have done or have not done. And it offers no indication as to the type of parent you will be in the future. The key is to recognize the degree of your feelings and to take action.
Take some control back by watching for your emotional triggers and avoiding them. For example, if sad movies turn you in a sobbing mess, watch comedies instead. However, if you find yourself crying all the time for no reason, seek out professional assistance. Your hormonal fluctuations will be the most aggressive in the first and third trimesters. The impact can be seen via spontaneous emotional highs and lows. [16] X Research source If you suffered from PMS then you are more likely to experience negative feelings during pregnancy. If you’ve taken medications for mood disorders or for any hormonal causes (including birth control), you are also at a heightened risk for developing negative emotions and possibly prenatal depression. [17] X Research source
This may be a difficult topic to discuss, but your doctor is a professional and has worked through these issues before with other patients. It is important to be as blunt and candid as you can be when describing your symptoms. For example, you might say, “I cry for an average of 6 hours every day. ” Don’t be shocked if they request a blood test. A blood draw can give a doctor a better picture regarding the levels of your hormones. For example, a thyroid imbalance can lead to intense negative feelings during pregnancy. [19] X Research source
Your therapy will likely consist of a combination of talk therapy (expressing your feelings in a safe space) and medication. If you don’t think that you can afford a therapist, you may want to investigate what your health insurance will cover. You can also contact the therapist directly, discuss your financial concerns, and ask about other options, often including discounted rates or payment plans. If at all possible, don’t let money prevent you from getting the help that you may need for you and your child.
Do your own research as well, as lasting complications can occur with some medications. Work with your doctor to keep both you and your baby healthy.
Open up to someone you trust and also confide in your healthcare professional. Keeping difficult feelings inside will only make things worse. Untreated depression is also a risk factor for you long-term as it can carry over into your postpartum period, making it even more difficult to cope with the challenges of being a new mother.
