Pregnant women must find ways to cope with feelings of depression and stress, not only for their own health, but for their unborn baby as well. According to the March of Dimes, a high level of stress may increase the risk of preterm labor or having a baby with a low birth weight, while depression can increase the risk of preeclampsia and poor weight gain of the fetus. There are ways to cope with depression and stress while pregnant.
Step 1
Take good care of yourself. If you are not getting proper nutrition or enough rest, your body may retaliate with feelings of stress or depression. It may seem obvious, but getting a good amount of sleep and nourishing your body with healthy foods and vitamins may be enough to begin to make you feel better.
Step 2
Get active. According to the Mayo Clinic, exercising will not only make you feel better immediately, but may also prevent anxiety and depression from returning. Talk to a doctor before starting any new exercise program during pregnancy.
Step 3
Avoid situations or events that make you feel stressed or trigger depression. If certain experiences are difficult for you, determine if anything can be done to avoid them completely. If that is not possible, plan out ways in advance to minimize their effect on you.
Step 4
Seek out pleasurable or relaxing activities. Starting a new hobby, spending time with loved ones or taking a vacation are just a few ideas. Positive activities or experiences can bring balance to your life and may make the negative experiences seem less overwhelming.
Step 5
Ask family and friends for help. Your loved ones can be more than willing to take some things off your plate or act as a sounding board if you need to talk. Even if you are typically an independent person, relying on others to help you throughout your pregnancy can make a world of difference.
Step 6
Consider professional treatment options. This could include talking to a mental health professional or taking part in a support group. Many women are surprised to learn that some antidepressants and anti-anxiety medication are an option during pregnancy as well. Talk to your doctor to determine what option may be best for you.
Tips and Warnings
- If you are unable or unwilling to meet in person with a support group, consider joining an online support group. This will allow you to have an outlet for your feelings and feel supported, all from the comfort of your own home and on your own schedule.
- If you do decide to use medication during your pregnancy to help with your depression and stress, talk to your doctor and become aware of the potential risks and side effects before beginning the medication. If your depression or stress level is severe, contact a mental health professional as soon as possible.
