Dealing with Anxiety of Pregnancy and COVID-19:
Even in non-pandemic times, pregnant women and new mothers commonly face depression. A new Stanford University-led study has found that pregnant women’s risk of depression nearly doubled after the pandemic struck. According to researchers at Harvard T.H. Chan School of Public Health pregnant and postpartum women worldwide reported high levels of depression, anxiety, loneliness, and post-traumatic stress during the COVID-19 pandemic. Feeling isolated and stressed has become the norm rather than the exception.
Pregnancy is an emotionally charged time for women. Expecting moms may feel irritable and anxious. In addition to the concern they might feel about their pregnancy and its impact on their life, they might feel uncertainty and fear about how the new coronavirus could affect their health and baby’s health in pregnancy and postpartum. Some women are upset that they cannot have their partner or a support person at their appointments. Others are sad that they cannot have loved ones present at delivery or even after when they bring the baby home. Here are some tips to make your pregnancy a more enjoyable and positive time.
Get Informed and Plan
Ask your doctor or midwife to answer all your questions regarding giving birth and to explain any potential changes or roadblocks related to the pandemic. Your doctor can tell you what your care will look like at this time and whether it might look different. Some check ups may be done virtually or by telehealth. Ask whether your partner can attend in person or can they be included via a video call. You can also call the hospital where you are planning on giving birth and get informed about their pandemic rules and restrictions. Before your delivery, come up with a plan for help after the baby is born. Think about who you feel comfortable having in your home to provide additional support should you need it. Are there family members or friends willing to quarantine to be there with you in the first days after the birth? This can help you feel prepared and allow you some control in a situation where many aspects are unpredictable.
Practice mindfulness and meditation
Making a concerted effort to take care of your physical and mental health in pregnancy will yield many positive benefits. Incorporating light physical activity, meditation, and relaxation into your routine can reduce stress and manage blood pressure. There are different types of meditation, popular apps such as Calm’ and ‘Headspace’ can help guide you if you are a beginner. Breathing exercises and progressive muscle relaxation work well for some expecting moms. If you are practicing social distancing there is a variety of low intensity classes that you can access from the comfort of your own home.
Maintain your social circle
It is very important to stay connected to friends and family in pregnancy and in the postpartum period. Loneliness and stress can have a detrimental effect on your mood and having a social support network can be of vital importance. It can become addictive to watch the news daily to try and understand how the pandemic is developing. However, constant news about COVID-19 from watching television or browsing social media can heighten fears about the disease. Take breaks from watching the news and going on social media. Keep in touch with people you are close with and can have heart to heart conversations. Tell your partner, family and friends how you are feeling, especially if you are not feeling well.
Get enough sleep
If you are pregnant, it is essential to have plenty of rest and to listen to your body. Sleep is closely connected to your mental health in pregnancy and in the postpartum period. Getting proper rest also supports a healthy pregnancy. If you are having trouble sleeping during your pregnancy take some time to reflect on why. Are you physically uncomfortable and unable to sleep because of that? Is your mind racing with thoughts and are worries keeping you up at night? Whatever the reason if you are consistently unable to sleep for a good chunk of the night speak to your healthcare provider to see whether they have any suggestions.
Get Help
Pregnant people with a history of mental illness are especially vulnerable to stress, anxiety and additional mental health problems linked to the added stressors of COVID-19. Even those with no prior mental health history experience a constellation of negative emotions when faced with the stresses of pregnancy and COVID-19. If you are struggling with anxiety or low mood related to being pregnant during COVID-19 give us a call. One of our trained therapists can help you work through these feelings and help make pregnancy a more enjoyable and exciting time in your life.