Beyond the Bump: Prioritising Mental Wellness During and After Pregnancy

5 mins to read

Feeling overwhelmed? Prioritise your mental wellness during pregnancy & postpartum. Find support, coping mechanisms, & resources for maternal mental health.

Pregnancy and preconceptionWellbeing news

A mother's health can impact her child's health in various ways, even before her baby is born.

Nurturing a mother’s wellbeing during and after pregnancy can help ensure she can take care of her baby and handle any challenges.

How does mental wellbeing affect maternal and child health?

Physical and healthy mental wellbeing are important as they affect how you care for your physical health and daily activities.

If not tackled early, stress can lead to ongoing stress. Chronic stress may impact lifestyle behaviours such as sleep, nutrition and exercise, which in turn may affect wellbeing.

According to the Australian Government's Pregnancy Birth Baby website, some research suggests that poorly managed stress could impact your unborn baby's growth and the length of your pregnancy (gestation).

The National Institute of Child Health and Human Development reports that more serious forms of stress can increase the risk of preterm birth and low birth weight.

As a 2024 literature review published in the Molecular Psychiatry Journal reports, prenatal psychological distress is widely associated with pregnancy complications. It also reports that exposure to prenatal maternal stress has been shown by some studies to impact developmental outcomes in the baby. According to the paper, the long-term neurodevelopmental impairments of the child could include a range of cognitive, language, social-emotional, learning and memory, and behavioural problems.

PANDA advises that supporting maternal mental wellbeing may positively influence bonding with your baby. During pregnancy, you can bond with your developing baby by singing, reading, talking, and gently touching your belly. https://www.panda.org.au/articles/bonding-with-your-baby-during-pregnancy

What are some of the common challenges for expectant and new mothers?

Pregnancy

It is very common for pregnancy, especially for a first-time mother, to bring worry and stress. It's when many uncertainties and things may be out of your control. For example, you may fear first-time labour or worry about whether you can take care of a child for the first time or with the children you already have.

There are extra responsibilities, navigating work and finances, and relationship changes. Many physical changes, such as body shape, weight gain, aches and pains and morning sickness, can lead to concern.

Other issues could be that the pregnancy was unplanned or that you had a previous negative pregnancy experience. If you lack support, these concerns can be even more challenging.

Post-birth

Aside from labour, an overwhelming experience in itself, it is common for mothers to experience a period after birth known as the "baby blues", typically within the first week of giving birth. Adjusting to having a new baby and all the changes and responsibilities that come with it can also bring many emotional and mental challenges.

It is thought these "baby blues" can also be due to fluctuating hormone levels that happen during birth and soon after birth, according to Pregnancy Birth Baby, which recommends seeing a GP if these feelings are intense and last for more than two weeks.

Some strategies to support maternal mental wellbeing

Learning skills to become resilient, respond to, and manage the challenges that come with pregnancy and motherhood can equip you for motherhood after birth, parenting, and having another baby.

Take it easy

Avoid making any drastic life changes at this time, such as changing jobs or moving house. Accept help when offered to relieve the load.

Listen to your body, rest if needed, and lower your expectations of what you can get done compared with what you could achieve before becoming pregnant. For example, you may not be able to do as much housework as you used to, and it’s okay to leave it for a bit so you can take care of your baby.

If you are finding it hard to unwind or relax, often feeling on edge or agitated, experiencing mood swings, or finding it hard to concentrate, look out for other changes. These include feeling sad, often for no reason, losing interest in things that usually excite you, withdrawal from others, and changes in sleep or appetite. If you are experiencing these symptoms, speak with a qualified health professional.

Maintain a healthy lifestyle

Eating a nutritious diet will support your health and your baby's health. Eating enough quality foods will support the growth of your developing baby and provide nutrients for breastmilk to feed your baby once it is born.

Exercise can support mood by encouraging the release of feel-good hormones, which may be beneficial in combating any baby blues that may arise.

Exercise and a balanced diet can also help maintain a healthy weight for a healthy pregnancy and baby development, as guided by your maternal health nurse.

Taking time out to engage in relaxation time or rituals can help you manage stress. For example, you can take a warm bath or practice yoga, which can introduce you to other relaxation methods such as meditation and breathwork. Consult your GP before taking part in yoga.

Sleep will go a long way toward helping you restore energy for looking after your baby, aid relaxation, and manage stress. Try to sleep when your baby is sleeping, for example.

Maintaining a routine to give you some structure yet flexibility for any changes may help you feel a sense of control and reassurance. Include some fun activities.

Make the most of your support system

Maintain relationships with friends and family for emotional support. Access support lines to discuss challenges you may have. During pregnancy, for example, PANDA has a support line, while post-birth, the Parent Line is a 24/7 phone line that you can call and speak to a maternal health nurse about any challenge you may have. For example, if you are having trouble settling your baby, they can help talk you through it and refer you to a suitable service if necessary.

Ensure you go to all your antenatal appointments to ensure your pregnancy is on track, and then all your maternal appointments to monitor your baby's development.

Looking after yourself as a mother can often be overlooked. However, it is the most important thing you can do yourself, as it can affect how well you look after and bond with your baby.