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Taking care of yourself during pregnancy also means looking after your own emotional well-being. Here are several things you can do to help reduce stress, manage depression, and take care of yourself.
Involve your partner
It’s probably very important for your partner to feel they’re involved with your pregnancy. You can better connect with your partner by inviting them to all your prenatal appointments. Ask them for help and support if you need it.
Be sure to talk about how you’ll share responsibilities for the baby after the birth. Set aside time for activities you both enjoy while you’re pregnant. You may not get to do them quite as often once your baby’s here.
Create a support network
Friends and family members are usually eager to help out. This informal support group can give you advice for getting through your pregnancy and the birth process. They might be willing to run errands or cook meals if you’re too tired or too busy.
Other parents are also a great resource. They’ve been in your shoes and can help you learn what to expect as your pregnancy progresses. They can help ease your worries and help you feel connected to others.
Many Kaiser Permanente members take advantage of our group care, workshops, and prenatal support groups. Ask your clinician to connect you, or check out what’s available in your area here.
Manage stress
It’s no secret that pregnancy is stressful. Managing stress is important for maintaining your own emotional health. If you’re feeling stressed, try:
- Asking for help if you need it
- Getting plenty of sleep
- Talking about the things that stress you out
- Finding time to relax every day
Pay attention to your emotions
Ever-changing hormone levels can cause your emotions to be all over the place. It’s normal to experience highs and lows. You may have mood swings or even worry about the future.
You can take charge of your emotional health by reducing stress and connecting with other people. Calming activities, such as massage, exercise, progressive relaxation, and breathing exercises can help if your emotions become overwhelming.
Some people become depressed during pregnancy. If you have persistent feelings of sadness, lack energy, sleep or eat too much, or withdraw from friends and family, you could be depressed.
If you think you might be depressed, let your clinician know. Depression is common, and there is help for it. Your clinician may recommend counseling or cognitive behavioral therapy. If you’ve already been diagnosed with depression, or you have a more severe case, medications, lifestyle changes, and light therapy could also help.