Tips for Managing Mental Health During & After Pregnancy

Perinatal mental health refers to mental health during and after pregnancy, up to two years after birth. Many people are familiar with postpartum mental health issues, like postpartum anxiety and depression, but these conditions can also occur during a person's pregnancy.  

• It's a Common (and Serious) Complication 

Mental health conditions are the most common complication of pregnancy and childbirth, affecting 20% of those who give birth each year. In fact, suicide and overdose are the leading causes of death for those in their first year after birth. 

• Many Go Undiagnosed and Untreated 

50% of women never receive a diagnosis for their perinatal mental health condition, and 75% are never treated. This starkly increases the risk of poor outcomes for both mother and child.  

• The Situation is Getting Worse 

Despite how high these numbers are, recent data has shown that they're getting worse. The percentage of mothers reporting excellent mental health dropped from 38% in 2016 to 26% in 2023, and mothers rating their mental health as "fair" or "poor" rose by 3.5% over this seven-year period. This marks a 63.6% increase from the baseline of 5.5% in 2016.  

Before we talk about how to manage perinatal mental health conditions, it's important to understand how they can present.  

• Perinatal Depression 

Rates of postpartum depression (PPD) increased from 9.4% in 2010 to 19.0% in 2021. Prenatal depression occurs just as frequently, with one study finding that depressive episodes occur at rates of: 

• 40.1% during postpartum period 

• 33.4% during pregnancy 

• 26.5% before pregnancy 

 

• Perinatal Anxiety, OCD, & Bipolar Disorders 

• 20% of women experience perinatal anxiety disorders, with the highest rates occurring during early pregnancy (25.5%).  

• 8% of women experience OCD during their pregnancy, and this increases to 17% in the postpartum period. 

• 54.9% of women with an existing bipolar diagnosis have at least one bipolar-spectrum mood episode occurrence in the perinatal period. 

 

• Perinatal Psychosis 

• Postpartum psychosis is a medical emergency that occurs in 1 of 1,000 women, usually about two weeks after birth. It can rarely happen during pregnancy, but it's more common during postpartum.  

 

Tips for Managing Mental Health During and After Pregnancy 

 

1. Create and Maintain a Routine

Routines are a critical part of maintaining your mental health during pregnancy, which can be a major stressor for your mind and body. Your routine may change during pregnancy, but it will certainly change after birth. Preparing for this can help ease the adjustment when it happens. There are core elements of a routine that involve sleep schedules, meal planning and prepping, and house chores, but here are some ideas for implementing some moments of positivity into your day!

 

• Keep a daily journal about your experiences during pregnancy and postpartum.

• Take weekly photos of your bump or your baby and write down what’s changing.

• Make time to read, either to yourself during pregnancy or your baby after they’re born.

• Make time to listen to music you enjoy or sing to your baby once they’re here.

• Go for a short walk or incorporate some other form of mindful movement, like gentle yoga or stretching.

• Prioritize soothing hobbies, like crafting, writing, gardening, etc.

• Schedule regular times to check in with good friends and family. A video call with a loved one can be a great way to wind down after a long day!

 

 

2. Prioritize Your Needs

There are some core needs that need to be maintained during and after pregnancy for the benefit of your mental and physical health – most importantly, sleep and nutrition!

• Sleep: It might sound impossible, but there are some ways to get adequate sleep during the perinatal period – at least for some nights in the week! You can take turns with your partner to get up with the baby during the night, or trade off every other night. If you can, hire overnight help once or twice a week to get the rest you need. Don’t be afraid to take naps during the day, or have family, friends, or sitters help out around the house and with the baby while you rest. Once you’re back at work, there’s no shame in using those lunch breaks to take a quick power nap! Consistently practice good sleep hygiene for yourself, and get your baby used to a calm, predictable bedtime routine.

• Nutrition: Postpartum is not your opportunity to try and lose weight or “get your body back”. You’ve evolved, you’ve changed – you’re a parent! – and that’s a beautiful thing. The year or so after your birth is a time to nourish your body and help it heal. Begin With Balance has a great postpartum meal plan and prep guide for moms who need easy meals that can be made in advance, frozen, and reheated as needed. Working with a dietician during this time to get educated on how to best nourish yourself can be helpful, too!

 

 

3. Stay Connected with Support Systems

It’s easy to isolate ourselves during pregnancy and postpartum, when emotions are high and so many things are changing. However, this means it’s more important than ever to stay connected! Here are three support systems to hold onto while you weather pregnancy and postpartum.

 

• Mommy Groups: You can find these at libraries, local community centers, yoga studios, on Facebook – there is no shortage of other women who are experiencing pregnancy and parenthood and seeking kinship. Our VMAP for Moms+ partner, Postpartum Support Virginia, offers peer support and other postpartum resources on their website.

• Partner, Friends, Family: If you’re lucky enough to have people around you in your circle during pregnancy and postpartum, utilize them! Don’t be afraid to ask for help in the form of meals, childcare, and emotional support. The right people will want to be there to support you during this time in your life.

• Professional Support: If you realize that you’re experiencing symptoms of a perinatal mental health issue, reach out to your OB/GYN for support! They can connect with VMAP for Moms+ to connect with experts about your care. A therapist and psychiatrist who are knowledgeable in pregnancy and postpartum can also be immensely helpful during this time. Postpartum Support Virginia has a care coordination service to connect you with these kinds of providers, if you’re having trouble finding them!