Pregnancy Mental Health: It’s OK Not to Feel OK

Understanding pregnancy mental health

Pregnancy mental health means the emotional and psychological health of women during pregnancy. It’s a big part of your household’s health and wellbeing as it can impact not just the mum but the baby and the whole family.

Mental health conditions like depression and anxiety can affect up to one in five women during this time so it’s important we talk about this openly and without shame.

Several risk factors can contribute to maternal mental health conditions. A history of mental health problems, previous trauma, social isolation and lack of support are big factors. Hormonal and lifestyle changes that happen during pregnancy can trigger big emotions and mood swings.

Knowing these risk factors and recognising the signs of mental health problems can help parents put their mental health wellness first and get the support they need.

Overcoming stigma and shame

Pregnant people face a huge barrier when they need mental health support. Many feel ashamed and embarrassed about being unwell during this time when it is common to believe this is a happy time. They can often face a lack of understanding when they try to get help, which makes them pull away from others and feel worse.

Cultural beliefs and social expectations shape how people look at mental health during pregnancy. Many mothers don’t want to talk to their healthcare workers because they worry about what might happen. This stigma can affect people from all backgrounds.

The path to beating stigma starts with knowing that mental health changes are normal during pregnancy.

Parents need safe spaces where they can speak openly. Healthcare workers are key to creating an environment where people feel safe to talk about their mental health. Here are some great support options:

• Online resources
• Peer support groups
• Psychologists/counsellors
• Mental health specialists

Getting help shows how strong you are, not weak. Parents often feel a weight lift off their shoulders after they talk to healthcare providers. Early help through good support systems leads to better outcomes for the whole family.

Common Experiences

Your physical and emotional health are closely connected when you’re pregnant. Sleep deprivation affects nearly 80% of pregnant women. Many people experience sleep deprivation when pregnant and we know we’re never at our best when we’re tired. Lack of sleep can make it harder to cope with daily challenges

Regular exercise has been shown to balance your emotions throughout pregnancy (see advice). Most people can continue their pre-pregnancy exercise at first and may need to make changes as the pregnancy continues.

Every pregnancy is different, but activities like swimming and walking are safe ways to stay active. If you’re not in the habit of doing workouts, now is not the time to start, and you should talk to your healthcare provider about what kind of exercise will be beneficial for you.

It’s important to look after your pelvic floor, so exercise that involves a lot of bouncing around or lifting heavy weights is definitely not recommended. Swimming, yoga, pilates, and other forms of gentle exercise can be a great way to improve your physical and emotional wellbeing.

What you eat has a big effect on your mood during pregnancy. As a general guide, a healthy balanced diet is best with foods high in nutrients and low in sugar, salt and saturated fats to help maintain positive mental health.

These strategies can help you rest better and stay emotionally balanced:

• Sleep on your left side with bent knees to help blood flow
• Put pregnancy pillows under your bump and between legs
• Keep your bedroom cool with good air flow
• Try relaxation techniques before bed
• Stick to regular sleep times

Your sleep position needs extra attention as your pregnancy moves along. Medical experts say you shouldn’t sleep flat on your back in later stages – it can reduce oxygen flow to the placenta. Side sleeping with good support becomes crucial for your physical comfort and mental wellbeing.

Pregnancy anxiety

Anxiety, one of the most common mental disorders during pregnancy, affects one in 5 of pregnant women. This makes it one of the most common mental health challenges during pregnancy. The condition shows up in different ways and affects women’s everyday lives.

Worry about their baby’s health and development can be a constant companion for some expectant parents. Some parents may need repeated assurance about their baby’s wellbeing, even after doctors or midwives give them news that all is progressing well.

Physical signs of pregnancy anxiety are quite noticeable:

• Rapid heartbeat and shortness of breath
• Muscle tension and restlessness
• Sleep disturbances despite physical exhaustion
• Difficulty concentrating on tasks

When thoughts about birth and parenthood race through your mind and get in the way of daily life, it may be a sign to consider some help. These unwanted thoughts can affect work performance and home relationships. Parents can feel overwhelmed about their parenting skills and the life changes ahead of them.

For complicated pregnancies, there may be more medical appointments and tests needed. This can trigger more anxiety which may be reasonable. If this is the case, asking for help early can have a huge benefit. 

Sometimes anxiety comes from past pregnancy losses, fertility problems, pregnancy or birth complications. This is understandable and finding someone to talk through these worries and experiences can be helpful throughout the pregnancy.

Antenatal depression

While postnatal depression gets a lot of attention in the media, antenatal depression is much less recognised. People often mistake the symptoms of antenatal depression for normal pregnancy changes, which makes early detection difficult.

Feelings of sadness or emptiness that last beyond two weeks can affect daily life and the pregnancy experience. These emotions often come with guilt about parenting skills or doubts about their ability to care for their baby when it arrives.

Women might lose interest in activities they once enjoyed and pull back from social interactions and pregnancy-related activities. Many women feel detached from their pregnancy experience, which affects their connection with their unborn child.

Work and daily tasks can become harder due to problems with concentration and decision-making. Many women face memory issues and simple choices overwhelm them.

Eating and sleeping patterns also change during pregnancy. If the changes happen at the same time as other things listed above, it may be time to talk to your GP.  

Feeling disconnected from your pregnancy is important to take seriously. It might be a sign of perinatal depression, especially if you cry without knowing why, feel overwhelmed, or doubt your value. Getting help from a therapist and having strong support from family and friends can help with mild to moderate depression. 

Managing pregnancy stress

Expectant parents face unique challenges when balancing work, other children and pregnancy.  Their energy levels and concentration decrease as pregnancy advances.

Pregnancy brings big changes to relationships. Couples may struggle to communicate, as they think about their future roles as parents and how their family life will change. A mother’s hormonal changes can make her feel more vulnerable, which may affect how they respond to relationship stress.

Feeling foggy or forgetful during pregnancy is common and can make everyday tasks harder. Research shows that the brain actually changes in the third trimester. Setting realistic expectations for yourself can help, because feeling disappointed when things don’t go as planned can add more stress.

As pregnancy progresses, sleep patterns change and fatigue increases. Here are some proven ways to handle stress:

• Practise regular relaxation techniques
• Maintain open communication with your partner and healthcare providers
• Create realistic work-life boundaries
• Stay in touch with friends and loved ones
• Take time out for yourself while managing your busy life
• Put off that renovation to another time

Studies show that long-term stress during pregnancy could contribute to early labour and other complications. It’s helpful for parents to spot warning signs of stress early to protect their health and their baby’s wellbeing.

Perinatal mood changes

Pregnancy brings emotional changes that start with hormone fluctuations. Studies show that oestrogen and progesterone levels rise dramatically. These hormones affect mood regulation and emotional responses. Perinatal mental health issues, including antenatal anxiety and depression, affect a significant number of people during pregnancy.

It’s normal to feel emotional during pregnancy, like crying sometimes or feeling grumpy. But if sad or negative feelings last more than two weeks, it’s important to get support. Research shows that pregnant women without strong support from family or friends are more likely to feel anxious or depressed.

Hormonal changes effect emotional wellbeing. Cortisol levels reach 2-3 times higher than non-pregnant women by late pregnancy. These changes lead to:

• Sudden mood changes
• Different sleep patterns
• Heightened emotional sensitivity
• Physical tension
• Memory changes

Knowing when mood swings need extra help is useful. Emotional changes that disrupt daily life or relationships may need professional help. Research shows untreated mental health conditions may have an effect on the parent’s wellbeing and baby’s development.

Big life changes affect emotional wellbeing during pregnancy. Unexpected pregnancies, money worries, and relationship changes can make emotional responses stronger. Normal pregnancy emotions can become too much to handle with added external stress.

Talking about mood changes helps manage emotional wellbeing. Sharing feelings with partners, family members and healthcare providers can provide improved support throughout the pregnancy.

When it’s time to get serious about getting help

When things are not going well, some parents can have thoughts that they would like to escape or end their life. Some of these thoughts stem from feeling isolated, overwhelmed or trapped but also can come out of the blue.

Sadly, suicide remains a leading cause of maternal death during pregnancy and after birth. If you feel this way, it’s important to know you’re not alone, and it’s ok to ask for help.

There is always help available when you need it. These services are available 24/7:

• Emergency: 000
• Lifeline: 13 11 14
• Beyond Blue: 1300 22 4636

Risk Factors

If you’ve had mental health issues before, like feeling very down (depression) or very worried (anxiety), you might be more likely to feel that way again while you’re pregnant.

Some experiences can make it harder to feel well during pregnancy. If someone has been through a scary or hurtful experience in the past like abuse or violence this can affect their feelings during pregnancy.

People who have had trauma in their life may be more likely to feel sad, worried, or stressed while pregnant.

Building a support network

Many expectant and new parents feel lonely at some point, which is why building strong support networks during pregnancy is important to mental wellbeing.

Social support is an essential part of reducing pregnancy-related stress and anxiety. People who get enough support show better emotional stability and have lower risks of perinatal depression.

Support comes from many places:

• Healthcare professionals who validate feelings
• Family members who help with daily tasks
• Friends who share their own stories
• Online communities available around the clock
• Specialist support groups

Online maternity communities have become a great resource beyond traditional support systems. These digital platforms help expectant parents connect with others at the same pregnancy stage to share knowledge and emotional support. Women say they get the same level of support from online groups as they do from family and friends.

Making friends with others who are also pregnant can help protect against loneliness. All the same, talking to others who seem to handle everything perfectly can make some feel more isolated. Don’t be fooled, their house may look like yours!

Sharing your feelings with healthcare professionals involved in your pregnancy can help ease the feeling of isolation.

The Impact of Pregnancy on Relationships

Pregnancy can have a big impact on relationships and overall health and wellbeing. Women may experience changes in their relationship with their partner, family and friends which can affect their mental health. Physical changes during pregnancy can also affect overall health and wellbeing and increase the risk of mental health problems.

Physical intimacy can also change during pregnancy. The physical and emotional changes of pregnancy can cause changes in how partners connect which can sometimes cause tension. Research shows that not feeling good about your body can cause stress in your sex life and make it harder to feel close to your partner.

Changes in roles and responsibilities can also impact relationships. As couples prepare for a new baby’s arrival, they may need to consider how their roles and responsibilities might change. This can sometimes cause conflict or confusion but talking about these changes during pregnancy can make the adjustment easier.   

Communication and support is key to navigating these changes and keeping relationships healthy.

Tips for Supporting Birthing Partners

Supporting your partner through pregnancy mental health challenges takes both understanding and patience.

Recognising signs

Watch for changes such as disrupted sleep patterns, eating habits, and mood swings that last for more than two weeks. Physical symptoms might show up as unexplained aches, headaches, or digestive issues. If these are interrupting your partner’s everyday life, it’s good to talk to your GP or midwife to check all is well.

How to provide support

Practical support can make a huge difference to mental wellbeing.

Where possible, these ideas may help:

• Share household responsibilities
• Go with your partner to medical appointments
• Make time for lots of quiet rest
• Keep communication channels open
• Encourage family and friends to pitch in

Looking after your own mental health

Your wellbeing matters just as much when supporting your partner. Studies show that delayed treatment for one parent often leads to mental health changes in their partner. Self-care works best through regular exercise, good sleep, and getting professional help when you need it. Men also deal with perinatal anxiety or depression during this time, so it’s important for dads to look after themselves too.

Physical Health and Mental Wellbeing

Exercise and healthy eating is good for you as well. Physical and mental health are deeply connected.

Regular exercise, even walking once or twice a week makes a difference to your mental wellbeing. If you both encourage each other with healthy eating and exercise, there’s benefits for both of you and your growing baby.

Accessing Mental Health Support Services

National guidelines recommend universal screening for mental health conditions throughout pregnancy. This helps identify parents who need extra support or treatment. Ask your healthcare provider if you are concerned in any way about your mental wellbeing.

Professional support options

There are range of support options available and finding the right one can be tricky.

ForWhen helps families find the mental health information and services they need. Our experienced clinicians can work out what you need for what you are going through, and connect you to the right service that will work for you. Getting help early can make things better for you and your whole family .

A heart that beats for two

Many expectant parents face mental health challenges, yet these experiences often stay hidden behind society’s expectations of constant joy during pregnancy. Getting help early can make things better for you and your whole family.

Your physical wellbeing significantly affects emotional health throughout pregnancy. A strong foundation for managing mental health challenges comes from regular gentle exercise, proper sleep, and balanced nutrition.

Having support from family, friends, and health workers helps you feel more emotionally steady and strong.

Professional support exists in many forms – from counselling and peer groups to specialised mental health services. Don’t struggle alone. Qualified healthcare providers understand the unique challenges of pregnancy-related mental health and can help.

If your mental health during pregnancy worries you, or you’re concerned about a loved one, call ForWhen on 1300 24 23 22. We provide free, confidential, non-judgmental support to help you find assistance anywhere in Australia.

Having anxiety, depression, or other mental health challenges during pregnancy doesn’t reflect your worth as a parent. Getting help shows your strength and dedication to both your wellbeing and your baby’s future. With proper support and understanding, you can cope with this time of change while putting your mental health first.