Learn Basic Tips And Suggestions On How To Avoid Depression And Anxiety During 9 Months Of Your Pregnancy
Are you Pregnant? Its must to avoid Depression and Anxiety during pregnancy.
Are you pregnant? Firstly, I want to congratulate you and wish you all the best. Then, I want to tell you some tips through which you can pass these critical months comfortably.
Certainly, pregnancy is the very critical stage and needs to be handled with care. I do not think man have this much courage to survive the difficult 9months.
For this task, I want to just say hats off. Ok forget this and lets come back to the main part. Exercise and Nutrition are the two important things that need to be taken care of during pregnancy.
You cannot miss any one of these. Both these things are necessary for improving your as well as your babys health. So, here are some tips by following which you can avoid depression and anxiety during pregnancy.
Symptoms Of Anxiety During Pregnancy
Some degree of worry is natural during pregnancy. After all, the process may be entirely new for you. You may have faced situations in the past, like miscarriage, that give you reason for concern. But if these worries start to interfere with everyday life, you may have anxiety.
- feeling an uncontrollable sense of anxiousness
- worrying excessively about things, especially your health or baby
- inability to concentrate
- having tense muscles
- sleeping poorly
Occasionally, bouts of anxiety may lead to panic attacks. These attacks may start very suddenly with the symptoms above, and progress. During a panic attack, your symptoms may be very physical in nature, which can make the experience that much worse.
Symptoms of a panic attack include:
- feeling like you cannot breathe
- feeling like youre going crazy
- feeling like something awful may happen
While anyone can develop anxiety during pregnancy, there are certain risk factors that may contribute, including:
- family history of anxiety or panic attacks
- personal history of anxiety, panic attacks, or depression
- previous trauma
- use of certain illegal drugs
- excess stress in everyday life
Mild cases of anxiety usually dont require any specific treatment, though its a good idea to mention your feelings to your doctor.
In severe cases, your doctor may recommend medication after weighing the benefits and risks.
What Feelings Can Happen
Mood swings are normal during pregnancy. But if you feel nervous or down all the time, it could be a sign of something deeper going on. Stress over being pregnant, changes in your body during the pregnancy, and everyday worries can take a toll.
Some pregnant women may have depression or anxiety:
- Depression is sadness or feeling down or irritable for weeks or months at a time. Some women may have depression before getting pregnant. But it also can start during pregnancy for a number of reasons for example, if a woman isn’t happy about being pregnant or is dealing with a lot of stress at work or at home.
- Anxiety is a feeling of worry or fear over things that might happen. If you worry a lot anyway, many things can stress you out during pregnancy. You might worry that you won’t be a good mother or that you can’t afford to raise a baby.
Pregnant women may have other mental health issues, such as:
It’s important to treat mental health concerns during pregnancy. Mothers who are depressed, anxious, or have another issue might not get the medical care they need. They might not take care of themselves, or they may use drugs and alcohol during the pregnancy. All of these things can harm a growing baby.
If you have a mental health issue, talk with your doctor so you can get the help you need during and after your pregnancy.
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Take Care Of Yourself And Prevent Postpartum Depression
The first year after the birth of your baby can be stressful, exhausting and scary. But it is also an amazing experience caring for your new baby and watching him grow.
Whether you are a first-time mom or have a large family already, postpartum depression can affect any woman after giving birth. Follow these tips to take care of yourself and help to prevent postpartum depression.
This post is from Catherine at Laid Back Mama
Catherine is a blogger, writer and registered mental health nurse. She is now a stay-at-home mum living in Kent, England with her 18month-old son. Her blog explores parenting, lifestyle, and wellbeing. She is passionate about improving the health and wellbeing of those she works with. Catherine loves to share her experiences and advice on how to keep positive and relaxed about parenting, reduce stress and enjoy the journey into motherhood.
Are You At Risk For Depression
Some things make you more likely than others to have depression. These are called risk factors. Having a risk factor doesnt mean for sure that youll have depression. But it may increase your chances. Talk to your health care provider about what you can do to help reduce your risk.
Your health care provider screens you for depression at your prenatal care checkups. Screening means that your provider asks you questions about your risks, feelings and mood. If the screening shows that you may be depressed or that youre at risk for depression, your provider can help you get treatment.
Risk factors for depression during pregnancy include:
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Ways To Reduce Feelings Of Depression And Anxiety During And After Pregnancy
Here are some ways to reduce feelings of depression and anxiety during and after pregnancy:
- Exercise regularlyExercise is a natural way to increase endorphins or the feel-good chemicals in your body that make you happier.
- Be mindful about what you’re eating Eating lots of vegetables and healthy fats can reduce the risk for depression.
- Take time for yourself Giving yourself some downtime can help reduce feelings of anxiety and depression, even if it’s just twenty minutes each day to do something relaxing like reading a book or meditating.
- Get enough sleep Lack of sleep can make you feel depressed, anxious, or stressed.
- Try to keep a positive attitude Keeping a positive attitude may be difficult at times during your pregnancy, but it can reduce stress and relieve the changes it might create.
Depression In Pregnant Women And Mothers: How It Affects You And Your Child
Depression is an illness that affects the way people think, act and feel. About 6% of women will experience depression at some point in their lives. This number increases to about 10% for women who are pregnant.
Women are more at risk of depression while they are pregnant, and during the weeks and months after having a baby. During pregnancy, hormone changes can affect brain chemicals and cause depression and anxiety. Sometimes, pregnant women dont realize they are depressed. They may think they have symptoms of pregnancy or the baby blues, which many women experience right after birth.
Its also important to know that as many as 10% of fathers experience postpartum depression after the birth of a child.
The good news is that depression can be treated. Read the signs listed below, and talk to your doctor if you have any of them. Let your partner and family members know the signs so that they can also be aware.
If you dont get help, depression can cause problems for you and your baby.
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Edinburgh Postnatal Depression Scale
The Edinburgh Postnatal Depression Scale is a simple checklist that asks about your mental health. It can indicate whether youre experiencing symptoms that are common with depression and anxiety, and help you recognise when you need to seek support.
Find out more about the Edinburgh Postnatal Depression Scale from Beyond Blue.
Can Depression During Pregnancy Affect Your Baby
Some women dont seek treatment for their pregnancy depression out of embarrassment, shame or guilt, or simply because they think their depression symptoms are just normal pregnancy symptoms that will go away on their own.
Over time, these problems can snowball as your baby gets older. Babies and children of mothers who experienced depression during pregnancy are at greater risk for learning delays and emotional issues, including aggression.
Theres also the fact that depression may not end when your pregnancy does. Being depressed when youre pregnant also puts you at a higher risk of postpartum depression. In fact, research estimates that around a quarter of women with PPD first became depressed while they were pregnant.
So if you think theres any chance youre suffering from pregnancy depression, ask for help for yourself, but also because your baby needs a mother who’s healthy both physically and mentally.
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Symptoms Of Prenatal Depression
Many of the symptoms of depression can occur regularly and be deemed normal. However, if you have at least three of the following symptoms for two weeks or longer, speak with your doctor about treatment options. You dont have to face depression on your own. You can get assistance if you need.
- fluctuations in mood
- melancholy, hopelessness, or a sense of being overburdened
- a lot of sobbing bouts or a lot of crying
- a desire to eat frequently or not at all,
- sleep issues, such as too little or too much sleep makes it difficult to concentrate or make decisions.
- issues with memory
- Feelings of inadequacy or guilt
- Loss of enthusiasm for pleasurable things, or finding that you no longer enjoy them when you do partake
- withdrawing from friends and family, or wishing to separate from friends and family
What Else Helps Anxiety During Pregnancy
- Engage in regular physical activity. In general, it is safe to engage in physical activity during pregnancy. However, if you are at risk for preterm labor or have pregnancy complications, consult with your doctor first.
- Ensure adequate sleep. Whether its a calming bedtime routine, pregnancy pillow, or a few nights in a bed away from your snoring partner, now is the time to learn what works for your sleep.
- Practice mindfulness.Research shows that mindfulness may reduce worries about labor, and it may even prevent postpartum depression.
- Journaling. Writing about your worries may help you brainstorm potential solutions, and it allows you to reflect on your concerns.
- Schedule worry time. We often worry because we do not want to forget something. Setting aside 30 minutes toward the end of the day provides you with a time to worry productively, but it frees you from holding onto your worries the rest of the day .
- Yoga, massage, meditation, and acupuncture. Finding relaxation techniques that work for you may take some experimentation but their benefits will continue even after the baby arrives.
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What If Youre Experiencing Depression
If you are experiencing symptoms of depression, it is important to talk to your health care provider about treatment options. Your provider can refer you to mental health professionals who have experience working with women during pregnancy or after a birth. Encourage friends and family who are experiencing depression to seek help.
In addition to seeking help for symptoms of depression, if you or a friend of yours is thinking about harming themselves, please call the Suicide Prevention Hotline at 800-273-8255 , or go to the closest emergency room for help.
In March 2019, the FDA approved the first treatment for moderate to severe postpartum depression. Brexanolone is given intravenously over a 60-hour period. During this time, women must be monitored at a certified health care facility. While the medicine can work quickly to ease depression , it is not effective for everyone.
Weighing Benefits And Risks
“Have a discussion with your doctor about the risk and benefits about being on an antidepressant if you are pregnant,” says Epperson. “If you can be off a medication, of course you should be, but if you can’t — and a lot of women can’t — then antidepressants can help.”
With both psychotherapy and antidepressants, a pregnant woman can overcome depression and enjoy the birth of their child, and be assured that the risk that antidepressants pose to their child is small.
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If Im Depressed Will It Affect My Children
Depression is treatable. But if it is not treated, it will affect your children.
Moms who are depressed may have trouble caring for their children. They may be loving one minute and withdrawn the next. They may respond to their child in a negative way or not respond at all. Your feelings and your behaviour will affect your ability to care for your children.
Depression can also affect attachment, which is important for your childs development. Attachment is a deep emotional bond that a baby forms with the person who provides most of his care. A secure attachment develops quite naturally. A mother responds to her crying infant, offering whatever she feels her baby needsfeeding, a diaper change, cuddling. Secure attachment helps protect against stress and is an important part of a babys long-term emotional health. It makes a baby feel safe and secure, and helps him learn to trust others.
If youre depressed, you may have trouble being loving and caring with your baby all the time. This can lead to an insecure attachment, which can cause problems later in childhood.
How a mothers depression affects her child depends on the childs age.
Babies who dont develop a secure attachment may:
- have trouble interacting with their mother ,
- have problems sleeping,
- may be delayed in their development,
- have more colic,
Complications Of Depression During Pregnancy
Depressed pregnant women are more likely to develop pregnancy complications such as preeclampsia than pregnant women who are not depressed.
Women with antepartum depression are also at higher risk for developing postpartum depression.
Left untreated, antepartum depression poses a health risk to the pregnant woman as well as the infant by increasing the risk of:
- Complications with pregnancy or delivery
- Delivering a low-birth-weight baby
- Prematurely giving birth
In a study of more than 7,000 pregnant women, published in the May 2016 issue of the journal Obstetrics & Gynecology, the odds of having a premature baby was 1.82 times higher in those with antepartum depression than those without it, and the odds of having a baby with a low birth weight was 1.28 times higher in those with antepartum depression than those without it.
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When Should You Seek Help For Depression During Pregnancy
Many more pregnant women slip into depression during pregnancy than previously recognized. So, if you feel yourself struggling, the good news is there are ways to help it get much betterall you need to do is ask.
Put aside the hesitations or guilt, you are a good mom for reaching out to get help for you, your baby and family. Just give a call to your nurse or doctor or midwifethere is no shame in having a conversation.
Indeed, your doctor should already be screening you for depression during your pregnancy. The standard screening test includes questions about your mood and anxiety level. . Getting diagnosed is the first step to feeling better again.
Bright Light Therapy And Depression During Pregnancy
The suprachiasmatic nucleus is in the hypothalamus of the brain. It functions to transmit signals from eyes to the brain giving feelings of alertness and sleepiness. Apart from this, it is also responsible to regulate the secretion of hormones. Pregnant ladies turn out to have unhealthy circadian rhythm along with sleep cycle problems. As a result, they continue to have disturbed sleep that directly or indirectly affects their physical productivity.
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Postpartum Depression Is Different From The Baby Blues
Postpartum depression is depression that occurs after having a baby. Feelings of postpartum depression are more intense and last longer than those of baby blues, a term used to describe the worry, sadness, and tiredness many women experience after having a baby.
The symptoms of postpartum depression are similar to symptoms of depression, but may also include:
- Crying more often than usual.
- Feelings of anger.
- Feeling distant from your baby.
- Worrying or feeling overly anxious.
- Thinking about hurting yourself or your baby.
- Doubting your ability to care for your baby.
If you think you have depression, seek treatment from your health care provider as soon as possible.
Pregnancy Depression And Medication
Women with more severe depression during pregnancy may need anti-depressant medicine. It is never an easy decision to take medication when you are pregnant, but oftentimes it is the right thing to do because being depressed can impact both your and your babyshealth.
You and your doctor must weigh the risk of untreated depression while pregnant versus the concerns of medicine affecting the baby. For many women, pregnancy depression might be managed without a prescription. But, for others, drugs are necessary.
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What Are The Symptoms Of Antenatal Depression
“Pregnancy is meant to be such a happy time but because we dont talk about mental health in pregnancy women dont know that it can be a very different story.”
Typical signs of depression include if you:
- feel generally down most of the time
- cant be bothered with things
- cant concentrate or make decisions
- dont enjoy life
- feel irritable and dont want to be with other people
- feel restless and agitated
- feel guilty
- think about harming yourself or suicide.
You may not have all these symptoms and they may come on gradually or you may suddenly start to feel very low.
If you feel like you want to harm yourself or feel like you want to die, its important to tell someone. This could be a family member, friend, your GP or midwife. Help is available now if you need it. You can call the Samaritans on 116 123.
“I wasnt sleeping well and Id wake up with that horrible feeling of doom starting every day. Id cry at the drop of a hat about things that wouldnt normally make me cry.”