Having nine months of pregnancy is a long process. Most expectant mothers will be preoccupied with many things to maintain the health of the womb while preparing various kinds of baby gear.
But there is one thing that often goes unnoticed, namely the mental health of pregnant women. Read on to find out how to maintain mental health while pregnant.
Why is it necessary to maintain mental health while pregnant?
During pregnancy, it’s not just the body that changes physically. Your mental condition also tends to change. Some expectant mothers even experience mood swings that affect how they behave every day, including their spouses and families.
Changes in the mental condition during pregnancy tend to be influenced by hormone levels, which then increase anxiety and stress. This mood change is still reasonable. This feeling can originate from worries about the future after the child is born, “What if I can’t care for the child well?”
But even though it is natural, expectant mothers still need to maintain their mental health so as not to turn into more serious mental disorders, such as depression during pregnancy and anxiety disorders.
We recommend that you immediately talk to a specialist if you experience the following symptoms during pregnancy:
- Prolonged sad.
- Difficult to concentrate when on the move.
- Sleep too little or too long than usual.
- Feeling excessive anxiety.
- Loss of interest in the activity you originally liked.
- Feeling guilty, ashamed, and useless.
How To Maintain Mental Health During Pregnancy
There are many ways you can do to maintain mental health during pregnancy. Among them is to adopt a healthy lifestyle, starting from consuming balanced nutritious food, not consuming alcohol, stopping smoking, and getting enough sleep.
Pregnant women are also advised to provide time to rest or do things they like to maintain emotional stability.
Another thing to do is to talk honestly about your feelings to those closest to you, especially your partner.
If you already experience symptoms of mental disorders? Quoted via Psychology Today, here are some things you can do:
Consultation to the therapist. A therapist will help pregnant women to overcome negative feelings and thoughts. Type of therapy tailored to the needs. But in general, therapy is carried out in the form of cognitive behavioral therapy (CBT), psychoanalytic and psychodynamic therapy, interpersonal psychotherapy, and acceptance and commitment therapy (ACT).
Prescription drugs, such as antidepressant drugs. Drug consumption must be in accordance with doctor’s recommendation so that it cannot be consumed carelessly.
Meditation. In this way, pregnant women are taught to pay full attention to the thoughts and feelings that are being experienced. This is expected to help pregnant women adjust their thoughts and feelings, so that they can overcome their conditions independently. For example by sitting relaxed while breathing and exhaling slowly.
Look for support groups. Friends and family can be relied upon as a place to complain about pregnancy. But sometimes, pregnant women need support groups with similar conditions to strengthen each other. By meeting support groups, mothers can be open about feelings and experiences experienced during pregnancy. You can also hear what happened to your fellow pregnant women, so that you don’t feel alone.