Anxiety in Pregnancy: Perinatal Mental Health

Perinatal Mental Health: What You Need to Know

Pregnancy and childbirth can be an exciting time for families, but it can also bring about a range of emotions. While many expectant parents experience joy and anticipation, others may feel anxious or overwhelmed. Anxiety during pregnancy can sometimes (not always) lead to more significant perinatal mental health problems if left unsupported.

Perinatal mental health (PMH) refers to the mental health of parents during pregnancy and up to one year after birth.

It is important for families to be aware of the signs and symptoms of perinatal mental problems, which can have a significant impact on the health and development of babies, as well as the wellbeing of the parent. PMH problems can include depression, anxiety disorders, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), bipolar disorder, and psychosis.

If you are experiencing any concerning things during your pregnancy or after you have given birth, do not hesitate to seek care and support from specialist PMH services. Referral to these services should be considered if needed. These services provide tailored support that considers both you and your baby's needs.

Mental illness during pregnancy or after birth is more common than you might think; approximately 1 in 5 women will experience some form of perinatal mental illness. However, despite its prevalence, there is still a stigma around seeking help for PMH problems.

It is essential that we break down this stigma so that people feel comfortable seeking help when they need it most. The earlier someone seeks help for their PMH problems, the better chance they have at making a full recovery.

Understanding Anxiety in Pregnancy

Symptoms of Anxiety in Pregnancy

Experiencing anxiety during pregnancy is not uncommon. However, it can be challenging to identify the symptoms as they may vary from person to person. Some women may experience mild symptoms while others may have severe symptoms that require immediate medical attention.

One of the most common symptoms of anxiety in pregnancy is excessive worry. Women who are anxious during pregnancy may worry excessively about their health, the health of their baby, or about the future. This can lead to feelings of restlessness and irritability.

Another symptom of anxiety in pregnancy is panic attacks. Panic attacks are sudden episodes of intense fear or discomfort that can last for several minutes. During a panic attack, a woman may experience shortness of breath, heart palpitations, sweating, and trembling.

Difficulty sleeping is also a common symptom experienced by women with anxiety in pregnancy. Insomnia can be caused by racing thoughts and worries that keep a woman awake at night.

It's important to note that experiencing these symptoms does not necessarily mean that a woman has anxiety in pregnancy. However, if these symptoms persist for an extended period or interfere with daily activities, it's essential to seek medical help immediately.

Risk Factors for Anxiety in Pregnancy

Several factors increase the risk of developing anxiety during pregnancy. Women who have experienced depression or anxiety before becoming pregnant are at higher risk than those who haven't had any previous mental health issues.

Other factors include stressful life events such as financial difficulties or relationship problems and lack of social support from family and friends.

Women who have experienced complications during previous pregnancies such as miscarriage or stillbirth are also at higher risk for developing anxiety during subsequent pregnancies.

Treatment Options for Anxiety in Pregnancy

Treatment options for anxiety in pregnancy vary depending on the severity of the condition and individual needs. In some cases, therapy alone may be sufficient to manage symptoms.

Cognitive-behavioural therapy (CBT) is one type of therapy that can be effective in treating anxiety in pregnancy. CBT focuses on identifying and changing negative thought patterns that contribute to anxiety.

In some cases, medication may be necessary to manage symptoms of anxiety in pregnancy. However, it's important to note that not all medications are safe for pregnant women. Women should always consult with their healthcare provider before taking any medication during pregnancy.

Some women may benefit from a combination of therapy and medication to manage symptoms of anxiety in pregnancy.

Seeking Help for Anxiety in Pregnancy

It's essential to seek help if you're experiencing symptoms of anxiety during pregnancy. Untreated anxiety can lead to complications such as preterm labour, low birth weight, and postnatal depression.

If you're experiencing symptoms of anxiety, talk to your healthcare provider, and get in touch with local community services, such as Nurture Families. They can provide guidance on the best available support throughout your pregnancy journey.

Taking care of your mental health is just as important as taking care of your physical health during pregnancy.

Who Gets Antenatal or Postnatal Depression?

Postnatal depression affects around 1 in 10 new mothers. Pregnant women are also at risk of depression, with up to 1 in 5 experiencing low mood during pregnancy. Depression can affect both parents, not just mothers, during and after pregnancy. People with a family member who has experienced depression or other mental health issues may be more likely to develop antenatal or postnatal depression.

Who Gets Antenatal or Postnatal Depression?

New Mothers

Postnatal depression is a common condition that affects many new mothers. This type of depression can occur at any time during the first year after giving birth and can last for several months or even longer if left untreated.

Pregnant Women

Pregnancy is a time of great change and can be stressful for many women. Up to 1 in 5 pregnant women experience low mood during pregnancy, which could lead to antenatal depression. Antenatal depression can have serious consequences for both the mother and the baby if left untreated.

It's important to note that most women who experience antenatal or postnatal depression have no history of mental health issues before becoming pregnant. Depression during pregnancy or after giving birth does not discriminate based on age, race, income level, or education.

Parents

Depression can affect both parents during and after pregnancy. While it's true that mothers are more likely to experience postnatal depression than fathers, studies show that up to 25% of men may also suffer from postpartum depression.

People with a Family Member Who Has Experienced Depression

If you have a family member who has experienced depression or other mental health issues, you may be more likely to develop antenatal or postnatal depression yourself. This could be due to genetic factors as well as environmental factors such as stressors within the family unit.

Coping with Pregnancy Anxiety Alone

Acknowledge Your Feelings and Seek Support

Pregnancy anxiety can be a daunting experience, especially if you are coping with it alone. It's essential to acknowledge your feelings and seek support from someone you trust. You may feel hesitant to share your worries with others, but talking about them can help alleviate anxiety.

Your friends, family members, or community support groups can provide emotional support during this time. They can listen to your concerns and offer comfort when needed. Sometimes just having someone to talk to can make a big difference in how you feel.

If you don't feel comfortable sharing your anxieties with people close to you, consider seeking professional help. Counsellors and therapists are trained to manage pregnancy-related anxiety and provide guidance on coping strategies and potential treatment options.

Recognise the Risk of Developing Perinatal Anxiety and Depression

Perinatal anxiety and depression syndrome (PANDAS) is a common mental health condition that affects many new mothers during the first year after giving birth. PANDAS can cause difficulties in mood and bonding with your baby.

It's crucial to recognise the risk of developing PANDAS early on so that appropriate measures can be taken. Talking about your problems and feelings with someone you trust is one way of reducing the risk of developing PANDAS.

Seeking professional help is another option for managing anxiety during pregnancy. The PANDAS Foundation is an excellent organisation offering support for parents.

Coping Strategies for Pregnancy Anxiety

There are several coping strategies that pregnant women can use to manage their anxiety levels:

Tips for Good Mental Health in Pregnancy and Coping with Perinatal Mental Health Issues

Prioritise Your Emotional Wellbeing

Getting enough sleep, eating a healthy diet, staying active, and practicing self-care activities can help you to feel good. It’s not always easy, and there are times when you may need some help to look after you. Don’t be afraid to reach out for support - you may be surprised to learn just how many people are in the same boat.

One way to take care of your mental health during pregnancy is to seek advice from your GP or midwife if you're experiencing symptoms of anxiety or depression. These symptoms may include feelings of sadness or hopelessness, difficulty sleeping or concentrating, changes in appetite or energy levels, and thoughts of harming yourself or your baby.

Consider Talking Therapies

Talking therapies such as cognitive-behavioural therapy (CBT) or counselling can be helpful in managing perinatal mental health issues. These therapies provide a safe space to discuss your feelings and develop coping strategies to manage anxiety and depression during pregnancy.

Don't hesitate to get help if you're struggling with your mental health during pregnancy. It's important to seek support early on so that you can get the help you need before your symptoms become more severe.

Remember that therapy can be an effective tool for coping with perinatal mental health issues and improving overall mental wellbeing. By working with a therapist who specialises in perinatal mental health, you can learn new skills for managing stress and anxiety during pregnancy.

Nurture Families offers talking therapy during the perinatal phase, whilst also support infant mental health. This joint approach ensures that you and your baby are both well supported to develop a strong bond and healthy attachment.

Get Help Early On

If you're experiencing symptoms of anxiety or depression during pregnancy, it's important to get help early on.

Remember that there is no shame in seeking help for perinatal mental health issues. Many women experience these types of challenges during pregnancy, and there are resources available to help you manage your symptoms and feel better.

How Your Midwife or Doula Can Help with Anxiety in Pregnancy

Identifying Signs of Anxiety in Pregnancy

Midwives and doulas play a crucial role in identifying signs of anxiety in pregnancy. They are trained to recognise the symptoms and can offer support and guidance to help you manage your anxiety. Some common signs of anxiety during pregnancy include excessive worry, restlessness, difficulty sleeping, and physical symptoms such as headaches or nausea.

If you are experiencing any of these symptoms, it is important to talk to your midwife. They can provide reassurance and answer any questions or concerns you may have about your pregnancy. Your midwife will work with you to create a personalised care plan that addresses your specific needs and concerns.

Supporting You Through Your Pregnancy

Regular appointments with your midwife can help you feel more supported and in control during your pregnancy. Your midwife will monitor your health and the health of your baby throughout your pregnancy, providing guidance on nutrition, exercise, and other aspects of antenatal care.

In addition to monitoring your physical health, your midwife will also be there to support you emotionally. They can offer advice on coping strategies for managing anxiety and refer you to specialist services such as counselling or mental health support if necessary.

Creating a Personalised Care Plan

Every woman's experience of pregnancy is unique, which is why it is essential that midwives work with each individual patient to create a personalised care plan that meets their specific needs. If you are struggling with anxiety during pregnancy, this may involve additional appointments with your midwife or referrals to specialist services.

Your care plan may also include practical strategies for managing anxiety such as relaxation techniques or mindfulness exercises. By working closely with your midwife throughout your pregnancy, you can feel confident that you are receiving the support and guidance you need to manage any challenges that arise.

Support for Lone Parents Dealing with Anxiety in Pregnancy

Health Visitors are also available to provide extra support and guidance to lone parents dealing with anxiety during pregnancy. The NHS recognises that pregnancy can be a challenging time, especially for those who are doing it alone. Therefore, they offer a range of support services for pregnant women, including counselling and therapy.

It is essential for lone parents to seek support early on if they are experiencing anxiety during pregnancy. This will help them manage their symptoms better and prevent problems becoming more severe. Midwives, doulas and health visitors can provide practical advice on how to cope with anxiety during pregnancy, such as relaxation techniques and breathing exercises.

Support Services Offered by the NHS

The NHS offers various types of support services for pregnant women, including:

• Counselling: This involves talking to a trained professional about your feelings and emotions. It can help you understand why you are feeling anxious and teach you coping strategies.

• Therapy: This involves working with a therapist to identify negative thought patterns and behaviours that may be contributing to your anxiety.

• Support groups: These groups allow people who have experienced similar situations to come together and share their experiences. They can be an excellent source of emotional support.

• Medication: In some cases, medication may be prescribed to help manage severe anxiety symptoms.

Health Visitors' Role in Supporting Lone Parents

Health visitors play an essential role in supporting lone parents dealing with anxiety during pregnancy. They can provide advice on healthy eating habits, exercise routines, and sleep hygiene practices that can help reduce stress levels.

They also offer practical assistance such as arranging appointments with other healthcare professionals or referring patients to specialist services if necessary. Furthermore, health visitors can monitor the mother's mental health throughout her pregnancy and after giving birth.

IAPT: What to Expect and How to Get Help for Anxiety in Pregnancy

How to Contact IAPT for Help with Anxiety in Pregnancy

Referring yourself to an Improving Access to Psychological Therapies (IAPT) programme is a great way to get help for anxiety in pregnancy. The programme provides free therapy sessions for people experiencing anxiety and depression. Referring yourself is easy, and you can do it online or through your GP.

Managing Anxiety in Pregnancy with the Above Points

In conclusion, anxiety in pregnancy is a common issue that affects many women. It can be caused by a variety of factors such as hormonal changes, financial worries, and relationship problems. However, there are ways to manage anxiety during pregnancy and ensure good mental health for both mother and baby.

One way to cope with anxiety is to understand the symptoms and seek treatment if necessary. This may involve talking to your doctor or midwife about your concerns and discussing the various options available. Attending regular appointments can help you stay on top of any potential issues and receive appropriate care when needed.

Another important factor in managing anxiety during pregnancy is self-care. This includes taking time for yourself, practicing relaxation techniques such as meditation or yoga, getting enough sleep, eating a healthy diet, and staying active. These simple steps can go a long way towards reducing stress levels and promoting overall well-being.

It's also essential to reach out for support when you need it. There are many services available that can provide assistance with managing anxiety in pregnancy including community-based organisations providing perinatal mental health support through talking therapy and practical doula support.

Finally, it's important to remember that you're not alone in dealing with anxiety during pregnancy. Many women experience similar feelings at different times throughout their pregnancies. By seeking help when needed and taking steps towards good mental health, you can ensure the best possible outcome for both yourself and your baby.

Nurture Families pregnancy support services include doulas, home visitors, and parent-infant therapists.

We cover Worcestershire and North Herefordshire currently.

Get in touch today to work one to one with our pregnancy support specialists – doulas, home visitors and parent-infant therapists.