How Pregnancy Affects The Mental Health Of Women & How To Take Care Of It

Becoming a mother is pretty much the greatest blessing there can be. After all, bringing a new life to the world is not a job for the weak. But while being pregnant and the entire process is so precious, it has its toll on the mother. After all, it is a life-altering process. There is a lot of worry on many fronts. Not only is the mother going through several changes but she also has to take care that the baby is getting proper care physically and mentally.

Changes occurring during pregnancy

Along with a lot of physical changes, there are a lot of mental and psychological changes that a pregnant woman goes through. There may be a lot of mood swings and stress. That is normal. However, if the stress is more than it should be and it is taking a toll on your everyday activities then the problem is more than what it seems. A study by the National Library of Medicine titled "Maternal mental health in pregnancy and child behaviour" mentioned how pregnant women can go through anxiety and depression during this time.

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Anxiety

A woman can feel several feelings like worry and fear over her pregnancy. The anxiety could be due to stress regarding what needs to be done and what needs to be provided to the baby during pregnancy. There can also be overthinking as to if all the things needed to do as a mother are being done fine or if normal worries such as if they would be a good mother.

Depression

The feeling of being low or sad can generally occur for weeks or months. While this can occur during pregnancy, it can also go on before it. This could occur due to a series of different reasons. One could be due to hormonal changes during pregnancy or it can also be due to an unexpected pregnancy.

Sleeping problems

Due to the above-mentioned mental disorders and added stress due to physical changes, the pregnant woman can have difficulty sleeping. Studies have shown that 78% of pregnant women suffered sleep disturbance-related problems (Hashmi et al., 2016). There are several brain functions that are affected due to lack of sleep. As per Pathak, it is noted that mental disorders due to sleep issues in pregnant women are linked to adolescent depression and externalising issues in kids.

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Smriti Pathak, MPhil in Clinical Psychology (RCI) and Ph D, Indian Institute of Technology, Kharagpur adds, "pregnant women frequently experience a subjective reduction in cognitive abilities like attention, concentration, motor coordination, and memory issues. The body is undergoing metamorphosis, making it vulnerable to several viral infections, which increases the risk of adverse obstetrical and newborn outcomes."

"Due to genetic predisposition, hormonal, and immunological factors, new mothers are also subject to a variety of difficulties. Sleep disturbances, constipation, gas, acidity, and mood swings are the most typical problems that pregnant women encounter," she continued.

Some psychological changes during pregnancy that benefit the mother and the child

While the mental and psychological changes may sometimes have a bad outcome for the pregnant women, there are some changes that occur for them which help both the mother and the child.

In this regard, Pathak adds, "the physiological changes that occur during pregnancy alter the amygdala's alertness and have an effect on how emotions are regulated. These adjustments equip a woman to meet the long-term emotional and mental responsibilities of caring for children. These functional changes are essential for both the mother and the foetus. Some alterations may be harmful to the mother (risk of cognitive decline or psychopathology), but they promote the development of a healthy child."

"For instance, throughout the first to third trimesters, oxytocin levels increase, speeding up the start of labour and forming the attachment and relationship between mother and child (Galbally et al.,2011; Prevost et al.,2014). Moreover, the amygdala, inferior frontal gyrus, and insula are activated, making a mother more alert to the voice of a child. Because of this, women who are pregnant are more likely to contract an infection as well as experience anxiety and rumination," continues clinical psychologist Pathak.

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How can pregnant women manage these psychological and mental problems?

There are all these difficult changes that a pregnant woman goes through and while they may be overwhelming, there are ways to overcome these challenges.

Try relaxation techniques

There are several relaxation techniques that can be used for the body and the mind. As per Pathak, " mind-body practices including yoga, tai-chi, progressive muscle relaxation and guided imagery can be used in this regard."

Follow a healthy diet

The importance of a healthy diet has been emphasised by every doctor and anyone who knows about healthy living. No matter how much the stress is, eating healthy food including veggies, fruits and dietary supplements is a must.

No alcohol

This one is a no-brainer. The use of alcohol not only contributes to mental disorders but affects the child negatively. Drinking alcohol can put the developing baby at risk. It also leads to high blood pressure, dehydration and nutritional deficiency in pregnant women.

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Constant support from family and friends

During pregnancy, it is the family and friends who should be the most supportive. So, helping the pregnant person with work or household chores or just contributing to ease their life can be a great stress buster for the pregnant person.

Get good sleep

Clinical psychologist Pathak adds, "although sleep difficulties are more common among pregnant women, it is still important to have a regular sleep schedule and have good sleeping habits. Women who are pregnant require seven to nine hours of sleep per night. Good sleeping hygiene should be maintained and coffee or tea should be avoided before bed."

Talk to a therapist

If the mental toll of being pregnant is too much to handle then talking one on one with a therapist can be a great option. A therapist could help ease the symptoms of depression and anxiety by giving practical and befitting help.

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Taking care of the body and mind during pregnancy should be the number one agenda.