A combination of strategies for emotional, physical, and social support are needed to prevent depression during pregnancy. The following are some ways to lower the risk:
- Prioritize Mental Health Early
- If you have a history of depression or anxiety, see a therapist or counselor.
- Connect with other expecting mothers in prenatal support groups to lessen feelings of isolation.
- Stay Physically Active
- Walking, prenatal yoga, and swimming are examples of safe, regular exercise that can improve mood and ease stress.
- Before beginning any exercise regimen while pregnant, always check with your doctor.
- Eat right.
- A healthy, balanced diet supports both your physical and emotional health.
- Better mood regulation has been linked to omega-3 fatty acids found in flaxseed, fish, and walnuts.
- Get adequate rest.
- Make good sleep hygiene a priority—mental health depends on getting enough sleep.
- Short naps during the day can help if nighttime sleep is disrupted.
- Establish a Solid Network of Support
- Lean on your partner, friends, and family.
- Don’t hesitate to ask for help with household tasks or emotional support.
- Relaxation techniques should be used.
- Anxiety can be reduced and calmness cultivated through guided imagery, deep breathing, or meditation.
- Great tools include Calm and Insight Timer apps.
- Be sincere about how you feel.
- Don’t hide emotional struggles—talk to your healthcare provider.
- Talking about your mental health can be part of your regular checkups with your OB/GYN or midwife.
- If necessary, think about medication.
- Some antidepressants are safe to take while pregnant if you have had severe depression in the past.
- Understand Hormonal Changes
- Hormones during pregnancy can seriously affect your mood.
- Just knowing this helps some women feel less confused or guilty about emotional ups and downs.
- It is essential to discuss what is “normal” and what is concerning with your doctor.
- Prepare for Parenthood Realistically
- Fear of the unknown can be lessened by attending prenatal classes and reading about childbirth and parenting.
- Stress and guilt can be reduced by setting realistic expectations for yourself as a parent.
- Deal with tension in relationships
- Communication with your partner is crucial—pregnancy can bring up new tensions.
- Couples therapy or candid discussions about parenting roles and support can be very helpful.
- Manage Stress at Work
- Reduce your work load or establish limits if you are employed.
- Delegate tasks early and plan for maternity leave to avoid burnout at the last minute.
- Reduce Stigma Around Mental Health
- Fear or shame, many women conceal depression symptoms.
- Keep in mind that during pregnancy, mental health is just as important as physical health, and that asking for help is a sign of strength.
- Early Screening
- Schedule regular mental health exams with your doctor.
- Early detection of symptoms is possible with tools like the Edinburgh Postnatal Depression Scale (EPDS).
- Beware of Isolation
- Keep in touch even if you don’t like to socialize; even brief phone calls or text messages can be helpful.
- Online forums or support groups for expecting mothers can save your life if you’re on bed rest or feel alone.
