Improving your emotional wellbeing in pregnancy

It may seem like everyone else is happy and coping, but it doesn’t mean they are. Lots of women feel low in pregnancy, but many women who feel down may try and hide it. Here are some tips to improve your emotional wellbeing:

Talking therapies

Sometimes it’s easier to talk to someone that doesn’t know you. It can be a space to voice all your worries and try to make sense, or control some of the negative thoughts you might be having.

When to get help

If these tips don’t help you, and you feel low or worried for more than two weeks, it may be something more serious. You can get help to feel better, talk to your midwife or doctor about your options and where you might get support. Use the Moment Health app to track your mood in pregnancy.

Health and wellbeing in pregnancy plan

Use the Health and wellbeing in pregnancy plan in the Personalised care and support plans section of this app to help you identify your emotional and physical needs in pregnancy. Discuss your plan with your midwife or doctor at your antenatal appointments. In addition, you might find the link below helpful.

Self-help

Exercise and eat well

Swimming, walking, running, dancing, yoga – whatever works for you – keep doing it through pregnancy. Exercise gives you a chance to focus on something different, and is great for you and your baby’s health. A surge of endorphins, or stress-relieving stretches, can help you feel good and sleep better. Good nutrition will keep you healthy and help your baby grow and develop.

Take time out for yourself every day

Do something you enjoy that’s just for you. For example:

• take a warm bath
• chill out to some music
• close your eyes
• gently massage your growing bump
• keep a journal.

Choose whatever makes you feel peaceful. Doing this will also help your baby’s brain to develop. In Getting to know your baby you can read more about how building a relationship with your unborn baby can support wellbeing.

Meditation, breathing techniques and hypnobirthing

Many women find meditation and breathing techniques not only help them to relax in pregnancy, but can also help to manage pain in labour. Ask your midwife what classes are available at your maternity unit.

Talk to someone you trust

Talk about how you’re feeling. Getting things off your chest and talking your worries through with an understanding and trustworthy friend, family member or colleague at work can make all the difference.

Ask for practical help from family or friends

If you’re struggling to cope physically or emotionally with your pregnancy – get some help. Whether it’s with housework, or shopping, or childcare (if you have other children), ask for help if you can. Try not to exhaust yourself and rest when you need to. If you do not have close supportive relationship, talk to your midwife about how you feel.