HOW TO PRESERVE MENTAL HEALTH FOR NEW AND EXPECTANT PARENTS?

November 12, 2020 /

Written by Feba Maryann 

Are you expecting a little bundle of joy or did you recently have one delivered? However fun and delightful having a baby can be, it can also cause anxiety, stress and other factors that may often weigh in on your mental health. This article provides you with some insights on how you can preserve your mental health whilst being a perfectly good parent to your child. 

Why Should You Aim To Have Good Mental Health? 

Pregnancy or childbirth may have a lot of unprecedented impacts in your life. The relationship with your partner may change, you might start rethinking about your priorities in life, you may be overwhelmed at times even if the pregnancy, labour and delivery goes perfectly fine. It is imperative that you aim to achieve the best possible mental health during pregnancy and early parenting stages so that you can cherish these moments. 

It is also a known fact that a good emotional state during pregnancy is beneficial for your baby. When the parents are happy and healthy, they tend to provide their child with a good environment to grow in.  

How To Maintain Good Mental Health? 

After delivery, it is common for parents to put the child’s needs above your own. You may have to put in a lot of work to ensure that the best possible care is given to your child. But in the long run, you might end up overlooking your own mental and physical health.   

Here Are Some Ways To Reduce Stress And Help You Relax.  

Prioritise Self-Care

  • Self-care includes eating healthy food regularly, staying hydrated and exercising.
  • It may be difficult to fit in an entire exercise regime into your schedule but even exercising for as little as 20 minutes is enough to get your blood flowing and enhance your energy levels

Get Good Sleep

  • Sleep deprivation in new parents is a major cause of Postpartum Depression. 
  • Lack of sleep increases stress and causes you to get annoyed easily. 
  • Getting at least 8 hours of sleep is recommended. 

Reduce Social Media Usage

  • Social media often makes us feel that what we have or what we are is not enough. 
  • We tend to compare our lives with what others have and this could have a negative impact on your mental health. 
  • The time you spend on social media could be used more effectively for self-care or taking rest. 

Take Breaks

  • Yes, it might seem selfish but if you think you can’t take it anymore take a break.  
  • Do something you love for a change. 
  • Even small breaks for like 30 minutes could help you feel better.

Understand There Is No Right Way To Parent 

  • Remind yourself that you’re doing a very important job and you’re doing it well. 
  • Positive self-talk could help you achieve a much better mental health state. 
  • If you think you’re being selfish caring for yourself, know that you’re a human being too. 

Reduce Interaction With People Or Chores That May Drain You

  • newborn can be tiresome on its own and it is recommended to limit your interactions with things that may drain your energy levels. 

What Are The Risk Factors That May Cause An Emotional Imbalance? 

Certain factors may increase the risk of getting a mental health problem during pregnancy and after delivery. These problems include: 

  • A Traumatic Labour 
  • Being A Single Parent 
  • Lack Of Support 
  • Stress 
  • Unplanned Pregnancy 
  • Previous Miscarriages 
  • A Complication In The Birth That Affects The Child’s Health Or The Mom’s Health. 
  • Premature Baby 

Common Mental Health Problems In New And Expectant Parents

It is important to know at least some of these problems and their signs so that you can contact a healthcare professional as early as possible.  

Baby Blues

  • It is common in new moms, about a week after delivery to experience Baby Blues. This may cause moms to cry or get annoyed or irritated easily. 
  •  This condition is experienced by about 80 percent of moms and usually goes away without any treatment 

Adjustment Problems

  • A newborn may introduce a lot of changes and many parents may find the sudden changes overwhelming and have difficulty adjusting. 
  • This is usually temporary but if it persists consider consulting a professional. 

Attachment Problems

  • Most parents expect to form an instant bond with their baby, but this may not be the case for some. 
  • can cause the parent to be filled with guilt, disappointment and stress. 
  •  most of the parents affected by these problems show more attachment when provided with support and adequate rest. 

Anxiety

  • Anxiety in parents is normal but if you feel too anxious or stressed it may make it hard for you to nurture the baby adequately.
  • Studies show that risk of anxiety is increased in cases of parents who experienced previous miscarriages or sexual abuse.  

Depression 

  • Depression is one of the more drastic outcomes of pregnancy or delivery. 
  • Depression could be antenatal (Before delivery) or postnatal (after delivery). 
  • Onset of depression is slow and it could go on for months. 
  • Depression is common in fathers too (paternal postpartum depression). 
  • Depression usually goes undiagnosed and untreated.  
  • Depression may turn into a chronic condition if left untreated. Contact a medical professional if you see your partner’s mental health decline. 

Being a parent is a process that involves constant learning and improving. You need to remember that the journey is long and find time to take care of your health too.