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Tips for Taking Care of Your Mental Health During Pregnancy

May 12, 2021

Pregnant woman doing yoga
There is an abundance of advice for maintaining physical health during pregnancy, but mental health is just as important. It is no surprise that there are unique psychological changes and challenges that can occur during pregnancy. One minute you may feel wonderfully happy, the next sad and teary-eyed, and the next, tired and irritable. The gamut of emotions can be attributed to a surge in estrogen and progesterone, which is vital for your baby’s development but may leave you feeling less than your best. Here are some self-care tips to help you navigate fluctuating moods.

Engage in Positive Self-Talk

The journey to motherhood isn’t easy. An expanding belly, swollen feet, and weight gain are just a few of the physical changes your body will likely endure during pregnancy. On top of these changes, you may be concerned about being a good mother, delivering a healthy baby, and being prepared for parenthood in general. Lift your mood by ditching the negative speak and affirm your confidence, your beauty, and your abilities each and every day for a more positive and peaceful pregnancy.

Connect with Others Who Can Relate

There is probably no time in life when a solid support network is more crucial than during pregnancy. Seek out local or virtual support groups for an opportunity to share what you are going through and to learn from others who may be experiencing, or have gone through, the same things you are. Surrounding yourself with people who listen and provide non-judgmental feedback can help keep your anxieties and fears at bay.

Reduce Information Overload

As a soon-to-be mother, and especially if you’re having your first child, you may feel like you need to gather as much insight as possible to prepare yourself for what’s to come, from prenatal to postnatal. But as easy as it is to click and search online, information overload can make you feel overwhelmed and uneasy. To reduce the anxiety, limit the amount of time you spend searching for answers and in front of a tablet or phone.

Release Those Endorphins

You can manage stress by engaging in physical as well as mental activities during pregnancy. Yoga, walking, and jogging are good physical outlets for stress; mental activities that can reduce the effects of stress on the body include meditation and deep breathing.1 Remember to consult with your doctor before starting a new exercise routine during pregnancy.

Seek Professional Help

Ups and downs are a natural part of the pregnancy experience, but it’s important to recognize that chronic depression or anxiety can develop, especially if you have a personal or family history of depression. It may be time to seek professional guidance if you experience any of the following symptoms for more than two weeks:

  • Sadness or anxiety
  • Difficulty concentrating
  • Sleeping too much or not enough
  • Thoughts of suicide
  • Loss of interest in activities that you enjoy
  • Feelings of guilt, shame, or worthlessness

The new emotions and feelings of stress or anxiety you experience during pregnancy may be normal but acknowledge them when they arise. If you feel unable to manage them, it’s OK to ask for help.

 

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

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IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

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