Prenatal Depression
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We are constantly hearing about postpartum depression, the depression that comes after giving birth because of hormonal changes, fatigue, and the adjustment of becoming a mother -even if it’s not your first child-. It is a very important topic, of course, but we also have to talk about prenatal depression.
I know I hadn’t heard about it before, and then I got pregnant and started feeling the change hard. All of a sudden my anxiety was through the roof, I started having panic attacks again, and all of a sudden I felt extremely sad and unmotivated. I was completely shocked. We’ve been working on getting here for three years, why was I feeling this way? Well, I came to realize that I am not an isolated case, in fact prenatal depression is a common but serious condition that affects many women during pregnancy, and I am here to remind you that you are not alone. It is normal to feel this way!
What is Prenatal Depression?
Prenatal depression is a type of depression that occurs during pregnancy, a mental health condition that affects a woman's mood, thoughts, and behavior. Prenatal depression can range from mild to severe and can impact a woman's daily life. It can feel like extreme and ongoing sadness. It can also include anxiety, hopelessness, lack of energy, difficulty sleeping, and changes in appetite. The good thing is that treatment can help, so if you feel like this might be your case, talk to your doctor to see how you can begin feeling better.
The exact cause for prenatal depression is not known, but is believed to be a combination of hormonal changes, stress, adjusting to changes, and other factors. Everyone is at risk of developing prenatal depression, but if you have a history of mental health issues such as anxiety and panic disorders, OCD, and depression, then you are more prone to it.
What are the Symptoms?
Depression is different to everyone. I will give you a list of the most common symptoms, but what depression looks like for me, might be completely different for someone else. These are the most common symptoms of prenatal depression:
Anxiety
Irrational thoughts
Changes in appetite that do not have to do with pregnancy
Not finding joy in activities you used to love
Extreme fatigue or want to just stay in bed all day
Physical symptoms. Think: Heartburn, headaches, muscle ache, etc.
Feeling of extreme sadness and hopelessness.
Treatment and Coping
Just like symptoms, the treatment and coping mechanisms look different for everyone going through it. Make sure to talk to your doctor to see what will work best for you.
Medicine. This is a controversial topic for many, but know that whatever your decision is on taking medicine while pregnant it is your own and only you can figure it out. There are some options from anti depressants to anti anxiety medicine that are completely safe during your pregnancy and even after, when/if breastfeeding. I take medicine to cope with my depression and I made sure to talk to both my OB and my psychiatrist even before getting pregnant, just to make sure that I had the best medicine that would not affect my baby.
Cognitive Behavioral Therapy (CBT): In this type of therapy, you will learn to look at your problems in a different way and learn on ways to manage some of the symptoms. This can be used in conjunction with medicine or alone. I love CBT because it definitely helps with changing the way I see and cope with different challenges that I have in life.
Talk therapy: It is what is sounds like and what you think of when traditionally thinking of therapy. You get with a professional to talk about your emotions and figure out ways to cope with them. Talk therapy is great because you are talking to a third party and can freely express how you feel. Keep in mind that if you don’t like the first therapist you go to, it is ok to change therapists.
Reach Out for Support: Talking to a trusted friend or family member, or joining a support group can help you feel better and less isolated. The worst part of having depression is how isolated you can feel, so when you realize that you are not the only one feeling that way and that there is nothing wrong with you, then it becomes a bit easier to cope with it.
Exercise Regularly: Exercise has been shown to have a positive impact on mental health, including depression. Regular exercise during pregnancy can help you maintain a healthy mood and boost energy levels. If you are not feeling like you can walk 30 minutes, then go for a five minute walk. Try to go a little longer every day and you will notice the change consistency can make.
Get Enough Sleep: Lack of sleep can worsen symptoms of depression. Try to get at least 7-9 hours of sleep each night and maintain a consistent sleep schedule. Also, if you are exhausted because, hello, you’re creating life, take a 20 minute nap! I know it might be hard to sleep when you are struggling with depression and anxiety, but my best advise is to create a routine. Go to bed at the same time every night and wake up at the same time, the body works well with routines.
Eat a Healthy Diet: Eating a healthy diet that includes plenty of fruits, vegetables, and whole grains can help improve mood and energy levels. If you are like me and your appetite is completely gone if I am going through the worst of my depression, start eating fruits. Fruits are delicious and nutritious. Also, stay hydrated!
I really hope that you do not have to go through any of this, but if you do, remember that you are not alone! You are loved, you are wanted, and you are very much needed in this world. Sending you all mamas to be all the love!
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