Congratulations on your pregnancy! If you’re newly pregnant it probably all feels a bit surreal, exciting and terrifying all at that same time.
You might be feeling a bit ‘green’, but not showing yet, but behind the scenes your body is changing in incredible ways to support the growth of your new baby. If you’re further along and sporting a bump you’re very aware of the changes – some changes are easier to adapt to than others – the increase in bra size and gorgeous pregnancy hair were my favourite’s!
Something you may not be aware of is that your brain is going through some big changes too. Yes pregnancy brain exists – for good reason – it’s preparing you to bond with your baby. For some women pregnancy isn’t the blissful, happy time they expected it to be. You’re wondering if your baby is growing properly, how will you cope with labour, will you be a good mum?
These are very normal worries to have but sometimes these worries can take over an expectant mum’s life in the form of anxiety which results in excessive worry and intrusive thoughts.
Studies are now showing that women who experience excessive anxiety in pregnancy are more likely to experience preterm labour and give birth to smaller babies. There’s also evidence that mum’s anxiety may affect her baby’s temperament and lead to behavioral and emotional issues later on. That’s why it’s so important that you take care of your mind in pregnancy in the same way you’re taking care of your body and there’s lots you can do to help yourself starting right now.
Things you can do:
- Talk to your GP about how you’re feeling or at your hospital antenatal appointment ask for a referral to a midwife who specialises in mood concerns.
- Mindfulness can significantly reduce anxiety during pregnancy and increase your confidence in your abilities as a soon to be new mum. It doesn’t take a lot of time or require any special equipment and it can make a big difference in your stress levels in pregnancy. I know you’re probably thinking “my mind is already FULL – there is no space for anything else” – if you have time to watch cute baby goats in pajamas on YouTube you have time to practice 5 minutes of mindfulness each day. Trust me – you and your baby are worth it!
- Sleep for Two – Not so easy sometimes when your baby is tap dancing on your bladder at 2, 3 and 4am. Make a point of napping whenever you can during your pregnancy. Start thinking about strategies for getting enough sleep after your baby arrives.
- Light Exercise – exercise releases endorphins into the brain and lifts your mood.
- Connect with other expectant mums – online forums are a great way to connect – yoga is a great way to combine both exercise and share experiences with other mums to be.
- Omega 3s – great for your brain and your baby’s! Omega-3 fatty acids, DHA and EPA, are found naturally in fish and other seafood. Some of the best sources are fatty fish such as salmon, herring or trout.
- Be as cautious about what you allow into your mind in pregnancy as you are with what you allow into your body. Avoid ‘negative nellies’ who only want to tell you horror stories about birth and parenting. Surround yourself with people who will support and uplift you during this special time.
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