Cath Coleman from Kent Hypnobirthing talks about recognising and managing the symptoms of depression and anxiety during pregnancy.
It is common for many women to feel difficult emotions during pregnancy. After all, expecting a baby can be exciting, stressful, joyful or scary, and it is perfectly normal to experience a roller-coaster of emotions.
But prenatal depression and anxiety are more serious and you may need extra support.
Prenatal depression can be caused by the changes in your hormones during your pregnancy. But it can also be caused by many other things, such as feeling stressed and overwhelmed about becoming a mother, relationship or financial problems, your feelings about your changing body, or previous difficult pregnancies.
Symptoms of prenatal depression
- Low mood
- Lack of energy
- Loss of interest in things you normally enjoy
- Isolating yourself
- Feelings of guilt
It is common to have feelings of anxiety when you are pregnant. Many women worry about their baby, the birth, or how their lives will change after their baby is born. But if you find your worrying excessively, or if your anxiety is becoming overwhelming, you may have prenatal anxiety.
Symptoms of prenatal anxiety
- Feeling anxious, worrying or panicky most of the time
- Racing or intrusive thoughts
- Unable to sleep or relax
- A racing heart or faster breathing
- Sweating and hot flashes
- Feeling shaky or having pins and needles
- Dizzy or light-headed
- A sense of dread and thinking the worst is going to happen
Self-help ideas for prenatal depression or anxiety
If you think you or someone you know might have depression or anxiety, it is important you see your GP or midwife. They can help by referring you to a mental health professional and may offer you talking therapies, such as counselling.
There are some ways you can manage mild depression and anxiety yourself.
- Make sure you connect with friends and family, talk to other people and don’t isolate yourself.
- Take care of your physical health – eat well, get enough sleep and stay active
- Keep a journal to write down your thoughts and feelings
- Relax – just 20 minutes a day is enough to help anxious thoughts and boost your mood. Try reading a book, going for a walk or having a long bath
- Practise self-care – do what you enjoy and make time for yourself
- Have a resilience toolkit – write a list of people, places or activities that life your mood. This could be anything – a movie you love, somewhere you love to walk or cuddling with your dog. Then when you feel low or anxious, look at your list and do one of those things.
Cath Coleman teaches hypnobirthing courses in Canterbury with Kent Hypnobirthing. Having worked as a mental health nurse for 17 years, she is experienced in supporting women with anxiety and depression during pregnancy.
Erin Fung, from Better Birth and co-facilitator of The Birth Network – Bromley, has written an A to Z of birth and gives some great insights on lots of important topics.
A is for adrenaline
Adrenaline is the hormone that is released when your body feels fear. When you feel afraid, threatened or somewhere unfamiliar, your primal brain, the sympathetic nervous system, triggers freeze, fight or flight mode and secretes adrenaline. What effect does this have on birth and the birthing mother? In early labour, adrenaline can reduce the flow of blood to the uterus in favour of outer extremities, causing your uterus to tense, your heart rate to raise, make you feel anxiety and panic and stall your surges (contractions) and labour.
So how can we reduce the production of adrenaline in labour in order to prevent labour stalling and the resulting interventions such as induction to kick start labour with synthetic oxytocin? We need to switch from the freeze fight or flight state to a calm state. To do this we need quiet, dimmed lights and as little distraction and chatter as possible. There’s lots you can do to help with the natural production of oxytocin to get those surges going.
Adrenaline does however have a place in birth, and birthing women get a rush of adrenaline at the “transition” phase of labour. Most midwives will tell you a woman transitioning will suddenly start saying she can’t do this, want to get baby out and so on, but the adrenaline actually gives the mother a huge rush of energy which is needed near the end of labour, and helps with the strong contractions needed to birth baby.
Want to read more? Find the rest of Erin’s A to Z of Birth on her website.
Julie Dodd from North Kent Yoga shares her thoughts on why doing yoga during pregnancy is so beneficial.
There are many reasons why attending a prenatal Yoga class during your pregnancy could be beneficial. Here a just a few examples:
Getting some regular ‘me’ time is important for everyone’s well-being. At a prenatal yoga class you can relax, have fun and make friends with other pregnant ladies, often gaining a support network to help you during your pregnancy, through the early years of motherhood or even making lifelong friends
Comfortable, Calm Pregnancy
Yoga can help you remain comfortable and calm throughout your pregnancy. When practiced regularly, Yoga can help to strengthen and stabilise your body as it changes while your baby grows, safely tucked up inside your womb. Yoga can help to prevent or ease the discomforts of pregnancy such as pelvic girdle pain, back pain, insomnia and anxiety.
Prepare for Birth
Yoga can also help you to prepare you for the birth of your baby by learning breathing techniques and labour poses to aid the birth. Familiarise yourself with the different birthing positions and calming breathing techniques available to you, all in the comfortable environment of a Yoga class. This can empower you to feel confident to use them when the time comes, making labour and birth a more comfortable experience.
Feel Connected and Supported
Your Yoga teacher will know lots of local pregnancy and birth well-being specialists such as doulas, hypnobirthing and independent midwifes. She may even invite them along to the class occasionally. Learning about what is available for your pregnancy and birth can help you make an informed choice about your birth plan. This can help you to feel calm and confident about the birth.
So, what are you waiting for? Google your nearest pregnancy yoga class now!
Julie teaches prenatal and Scarravelli Yoga in Swale, Maidstone and Medway. www.northkentyoga.com
Sarah Yarwood explains why this period of rest, recovery and replenishment is crucial for new mothers and their babies.
What is the Fourth Trimester?
Have you heard of the fourth trimester? Read about it? Perhaps you have done it or heard stories about a friend-of-a friend who has? Well if it’s news to you, then listen up because it is an essential missing piece of the puzzle to the replenishment of a new mother.
The fourth trimester is the time period that runs for at least one month after childbirth that is widely acknowledged in many other cultures, and while mother and baby are still at their most vulnerable, so it should be.
Taking a moment to think of ways you could honour this time could have a huge beneficial impact on long term health and overall wellbeing of mother and in turn baby. Forget “bouncing back” or any other external pressures or expectations during this time. This is a time for you, new parents and baby, surrendering to natural rhythms, to bond and regain full strength for your new days together as you make your gentle, steady way into the future.
How can you prepare before baby arrives?
From storing pre-cooked nutritious meals, to how to handle unwanted guests, the benefits of considering such things ahead of time all add up little by little. By preparing your own version of a fourth trimester, your future self will no doubt be thankful for it later!
Read more about the fourth trimester, what it can look like and ways you can make it your own in Sarah’s full article here.
And check out this lovely book The First Forty Days by Heng Ou as you prepare to meet your baby.
Sarah Yarwood is a maternity massage therapist and birth doula working in Kent. She trained in Canada and brings a wealth of experience and passion to her work.