Your Essential Guide To Wellness For New Parents

If you’ve found your way here because you suspect you might be grappling with a perinatal mental health issue, take a moment to breathe deeply — you are definitely not alone. The journey of pregnancy and early motherhood is often painted with a rosy brush, filled with talk of glowing skin and joy. But what about the moments of unexpected tears, the overwhelming mental exhaustion, the weariness of physical recovery, or those intense flashes of anger that might make you question your own feelings? Rest assured, you’re not the only one who feels this way.

In fact, studies show that one in five women faces a perinatal mental health challenge, which can range from anxiety and depression to an underlying sense that something just isn’t quite right. And let’s not forget the partners; this significant life transition affects everyone involved, often leaving them feeling anxious and overwhelmed, too.

Feeling this way doesn’t equate to a failure on your part; rather, it’s a reflection of the very real struggles that can arise during this time. You deserve the love and support you need. It’s crucial to reach out and try to gain a good support system, whether it’s friends, family, or professional help.

We had the opportunity to engage with several leading experts in the field, who explained what perinatal mental health truly entails, how to recognize the signs, and — most importantly — how to seek the help you might desperately need.

The term “perinatal” encompasses the timeframe from the beginning of pregnancy up to about a year after giving birth. According to Megan Smith, an NHS Midwife and Antenatal Course Leader at Bump, Birth and Beyond, if you’re feeling pressures or issues related to your mental health during this period, it could indicate a perinatal mental health problem. This may be a new challenge or a flare-up of an existing condition that rears its head during this life-altering time.

Becoming a parent is undeniably one of the biggest changes one can experience, and it’s natural to experience a whirlwind of emotions both during pregnancy and after childbirth. Megan emphasizes, “If these feelings start to interfere with your daily life, it may be time to take a closer look at what’s happening emotionally.”

What’s concerning is that an astonishing 27% of new and expecting mothers may experience these mental health challenges, and research indicates that one in five women will face mental health issues during or after pregnancy. Alarmingly, 70% might downplay or hide the severity of their own feelings, opting to put on a brave face instead of seeking help.

Common perinatal mental health challenges can include:

• Prenatal depression
• Postnatal depression
• Perinatal anxiety
• Perinatal Obsessive-Compulsive Disorder (OCD)
• Postpartum psychosis
• Postpartum PTSD

Now, recognizing the symptoms can be the first step in understanding what you, or a loved one, may be going through. These symptoms can vary with the type of mental health problem present.

With perinatal depression, some signs to look out for might be:

• Feelings of sadness, helplessness, or tears that appear out of nowhere
• Restlessness, agitation, or irritability
• An overwhelming sense of guilt or feeling unworthy
• A feeling of disconnect from others, leading to isolation
• Low self-esteem and lack of confidence
• Thoughts tinged with hopelessness and despair
• A sense of indifference toward your partner or baby
• Suicidal thoughts that can arise unexpectedly

On the other hand, if you’re dealing with perinatal anxiety, you may notice:

• A churning sensation in your stomach, or more frequent trips to the restroom
• A feeling of light-headedness or dizziness that interrupts your day
• An inability to sit comfortably, always feeling on edge
• Recurring headaches or unexplained aches in your body
• Rapid breathing and an accelerated heartbeat
• Increased sweating or experiencing hot flashes
• Trouble sleeping, even when you feel utterly exhausted
• Frequent feelings of nausea
• Panic attacks that leave you terrified and breathless
• An odd sense of new feelings that seem to throw you off balance

Perinatal OCD can manifest as:

• Obsessions: These unwelcome thoughts, images, urges, worries, or doubts that keep replaying in your mind can create significant anxiety and discomfort.
• Compulsions: In an attempt to ease the anxiety stemming from these obsessions, you might find yourself performing repetitive tasks, like checking that the door is locked multiple times. Unfortunately, this only provides fleeting relief.

In the case of postpartum psychosis, it can get extremely serious, leading to a mix of symptoms that are psychologically distressing. You might feel:

• A profound sense of depression alongside extreme mood swings
• A push and pull between excitement and confusion
• Disorientation in mind and body, leading to restlessness and inability to relax
• Difficulties concentrating and falling asleep
• Possible experiences of hallucinations or delusions

If you’ve been exposed to trauma during childbirth, you may develop postnatal PTSD, feeling as if you are reliving the trauma through flashbacks or nightmares. Symptoms might include:

• An intense sensitivity to situations or people that remind you of the experience
• Feelings of anger, irritability, or unexplained panic
• Emotional numbness or detachment from people close to you
• Seeking out distractions through substance use or avoidance of anything reminiscent of the trauma

It’s essential to know that none of these feelings or symptoms make you a bad parent. If what you’ve read feels uncomfortably familiar, please consider reaching out to someone who can help – whether it’s a friend, family member, or a mental health professional. You shouldn’t have to navigate this journey alone. Seeking help is a step of strength towards healing.Feeling unsafe and not trusting anyone during such an important life transition as pregnancy or new parenthood can weigh heavily on your mind and soul. It can feel like you’re walking through a fog, where the world around you seems tangled and confusing. You might think that nobody gets what you’re going through. That hopelessness can be overwhelming yet, surprisingly, you are not alone in your feelings. Many parents grapple with similar emotions, and it’s crucial to remember that support can make a world of difference.

Managing your mental health during this time is an essential step toward finding your footing. Megan, a knowledgeable midwife with years of experience, advises that if you have a mental health issue before getting pregnant, it’s important to let your GP and midwife know. It’s not just about getting your healthcare sorted out – it’s about ensuring you have the right safety net in place from the very start. Early intervention can pave the way for additional support and understanding, so you don’t feel like you’re navigating this journey all by yourself.

Post-baby life often unleashes a flood of emotions – joy mixed with anxiety and moments of solitude that can feel unbearable. If you find yourself in deep waters, don’t hesitate to reach out for help. This doesn’t mean you’re weak; it means you care about your well-being and your family’s. Establishing a support network is not just beneficial – it’s empowering. Sharing your trials and triumphs with others who understand can lighten that emotional load. “It’s a chance to exchange experiences and tips that build both emotional resilience and parenting confidence,” says Megan.

Consider finding comfort in local parent and baby groups, where laughter and shared experiences are the norms. Joining antenatal or postnatal classes can also help you feel connected with others who are walking similar paths. If you prefer digital interactions, there are numerous online resources available, from blogs and social media groups to podcasts that discuss parenting and mental health candidly. Some organizations, like Home-Start, specialize in providing support to new parents, while peer support groups such as PaNDAS can connect you with individuals who have faced similar challenges.

When life feels heavy, recognizing when to seek help can be tricky but is also vital. If you find yourself grappling with unfamiliar emotions, don’t hesitate to confide in your healthcare providers like your GP, Midwife, or Health Visitor. They’re trained to understand and can guide you to the right resources for your needs. Resources may include specialized mental health services, community mental health teams, or even crisis teams if support is needed urgently. There are charities and local services, like PaNDAS and APNI, that are crafted to provide encouragement and understanding to those in the thick of it.

If you’ve experienced mental health challenges during a past pregnancy, the thought of facing them again can be terrifying. It’s natural to worry about a recurrence, but remember, just because you’ve faced struggles before doesn’t mean you will again. “There is a higher risk if you’ve had issues previously, but that doesn’t mean it’s a certainty,” Megan reassures. Honest conversations with your GP and midwife about your mental health can pave the way for a tailored care plan that can help you handle things better. Adapting medications or treatments may be necessary for your well-being and that of your baby, so don’t shy away from discussing these options.

On rare occasions, feelings may arise that concern the safety of your baby. It’s vital to recognize that having such thoughts can be alarming and disconcerting. Megan highlights the importance of seeking help immediately – whether that’s chatting with a partner, a trusted friend, or a healthcare professional. Speaking up can open the doors to proper support and treatment, ensuring you don’t have to carry that burden in silence.

Megan Smith, an experienced NHS Midwife and Antenatal Course Leader at Bump, Birth and Beyond, understands these emotional landscapes. Since becoming a registered midwife in 2019, she’s been dedicated to empowering families with knowledge and guiding them through the complexities of pregnancy and new parenthood. She believes that informed decision-making is essential for families to thrive. Take her advice to heart: seeking support can help transform the experience of bringing new life into the world, often turning it into a beautiful journey rather than a daunting one. You’re not alone in this; reaching out brings you one step closer to finding clarity and a sense of community.