How Can I Deal with Mental Health Challenges while Pregnant? Tips, Support, and Strategies for Coping
When I told people I was pregnant, the overwhelming response was “Congratulations!” and its many variations. “This is so exciting!” they’d say, or, “I bet you can’t wait until the baby is here!” These kinds of responses come from a place of love and genuine excitement—and they certainly reflected some of the feelings I had, but that was one of the many layers of emotions I was experiencing. While I smiled and nodded, I often found myself wrestling with crippling anxiety, worry, and intense sadness. Pregnancy is often described as a time of pure joy and anticipation for the life ahead, but it’s also completely normal to feel moments of anxiety, overwhelm, or uncertainty along the way. And if you are like me, those moments of anxiety may become your predominant emotional experience at points in your pregnancy. And if this is or has been your experience, know this: you’re not alone. Mental health concerns during pregnancy are real, valid, and more common than most people realize. And talking about them isn’t just important—it’s a crucial first step toward finding understanding and support.
The Reality of Mental Health Challenges During Pregnancy
Studies show that 20% of pregnant individuals experience perinatal depression and that 50% of all perinatal mood and anxiety disorders (PMADs) develop during pregnancy (National Institute of Mental Health). Many people are unaware that some cases of postpartum depression and anxiety are cases that started during pregnancy (prenatal or perinatal depression). These statistics reveal how common mental health struggles are during this time—yet they’re rarely part of the conversation.
When you’re pregnant, you may feel a pressure to “glow” and exude joy, and this can leave you feeling guilty for struggling mentally. Please know – from someone who has had severe mental health challenges during pregnancy – struggling during pregnancy doesn’t diminish your strength, your love for your baby, or your ability to be a good parent. Recognizing and addressing these feelings is a vital step toward getting the support you need.
Understanding Common Mental Health Challenges in Pregnancy
The most common mental health challenges women experience during pregnancy include:
Perinatal Depression
Perinatal depression involves feelings of sadness, anxiety, and fatigue that can affect energy, sleep, and appetite during pregnancy and/or within the first year after giving birth. According to a 2005 national review, the prevalence of major and minor depression in the United States is 8.5%–11% during pregnancy and 6.5%–12.9% during the first postpartum year.
2. Perinatal Anxiety
Perinatal Anxiety involves feelings of anxiety during pregnancy and up to one year after giving birth. Some common symptoms are excessive checking, reassurance seeking, or online research, difficulty sleeping or staying asleep, feeling overwhelmed by anxiety or having panic attacks, difficulty concentrating, mind going blank, or racing thoughts, and shortness of breath.
3. Other Conditions
Other conditions, including (but not limited to) eating disorders, bipolar disorder, and schizophrenia may also require attention and care during pregnancy.
If you feel like you may be struggling with one of these conditions, know that they are treatable with the right support. It’s essential to remember that you don’t have to face these challenges alone.
Coping With Mental Health Challenges while Pregnant
Addressing mental health challenges you’re experiencing during pregnancy isn’t just about “getting through”—it’s about building a foundation of well-being for you and your baby as you anticipate their arrival. Admittedly, I struggled to feel any joy during pregnancy due to severe anxiety; I was crippled with fear about so many things, and while my fears were valid and understandable, the intensity of them was not helpful. Getting or tapping into resources that could help is one way you can start working toward a more enjoyable pregnancy and postpartum experience. Here are some practical strategies to help:
Talk to a Maternal Mental Health Therapist: Trained therapists can help you navigate perinatal depression and anxiety, equipping you with tools to manage your emotions and prepare for postpartum.
Practice Mindfulness or Grounding Techniques: Deep breathing, guided meditation, relaxing podcasts, journaling, or even walking can help reduce stress and anxiety.
Join a Support Group: Connecting with others who understand what you’re going through can provide validation and reduce feelings of isolation. If in-person support groups are your thing, but you don’t know where to start, try connecting with your OB/GYN, midwife, or therapist if you have one to see if they provide or can connect you to any support groups in your area. If virtual support groups are more your thing, you may also be able to connect to a formal virtual support group via one of the professionals on your care team. There are more informal “support” groups on Facebook that can provide you with community and the comfort of knowing that other people are experiencing some of the same things you are.
Lean on Your Support System: If you have a support system (a partner, friends, or family), consider sharing your feelings and letting them know how they can help you. I was able to find some commonalities between my feelings and those of a few others in my circle when I opened up about how anxious I was during pregnancy. I found that when I was vulnerable, it invited vulnerability and honesty from others, too.
Build a “Calm Kit”: My therapist at the time suggested I build either a virtual or literal kit with things that comfort me: a soothing music playlist, a show that helps me decompress, a plan for an activity that calms my nerves (a walk, crocheting, baking cookies). This could even be a literal bin with a cozy blanket, your favorite snack, a book, a journal, some affirmations or reminders for your anxiety or overwhelm that seems unbearable. I ended up creating a note in my phone titled “Calm Kit” with links, reminders, and names of podcasts, shows, and playlists that helped me when I was particularly struggling.
Studies show that treating mental health concerns during pregnancy can significantly reduce the risk of postpartum depression and anxiety. By taking steps now, you’re giving yourself access to resources that you can also use after the baby arrives. This is not to say that you won’t feel anxious, sad, or overwhelmed – there is no shame if you feel these things after the baby arrives, but bolstering your repertoire of helpful tools to put you in a position to navigate mental health challenges can end up being a gift to yourself to lessen the impact or shorten the duration of these struggles.
Am I The Only One Struggling with Mental Health While Pregnant?
One of the biggest hurdles in addressing maternal mental health is the stigma that surrounds it. Too often, I’ve heard other moms admit that they feel ashamed or guilty for struggling, worried that admitting their challenges might make them seem “weak” or “ungrateful.” I struggled with this, too, especially in light of struggling to have a baby. I felt an immense amount of guilt for not enjoying pregnancy.
But I learned and now fully believe there are a lot of “both/ands” in pregnancy and in life. I can feel both grateful and anxious or grateful and sad at the same time – one feeling does not eliminate the other. And seeking help is a sign of strength, not weakness. You're taking a powerful step toward healing by opening up—whether to a therapist or other healthcare provider, a friend, or a family member. Talking about your mental health during your pregnancy and beyond also paves the way for others to feel less alone and more empowered to seek support.
Prioritizing Your Mental Health and Wellbeing in Pregnancy
If you are pregnant and are struggling with your mental health, please don’t be intimidated or discouraged by the narrative that you “should” feel an unmatched sense of joy for the duration of your pregnancy or by the reality that you don’t feel excited 100% of the time. Feeling a myriad of emotions during and after your pregnancy can be very normal; if you feel like you are feeling anxious, sad, fatigued, or fearful more often than not or if it is disrupting your ability to function normally, though, you are not alone, and support is available. Reaching out for help now can make a significant difference for the duration of your pregnancy and during your postpartum period. Don’t be afraid to take that first step—whether it’s calling a therapist, opening up to a friend, or even just acknowledging your feelings—and know that brighter days can and will be ahead.
By: Erika Muller, Assistant for Wildflower Therapy LLC
All images via Unsplash
How Can Eating Disorder Therapy in Philadelphia, PA Help You?
If you’re looking for someone to come alongside you to help you start or come alongside you during your pregnancy and motherhood journey, our therapists in Pennsylvania are honored to help! In fact, you can get to know a little bit more about them here and book a free consultation here.
Other Mental Health Services Provided by Wildflower Therapy, Philadelphia, PA
Life is a unique and sometimes messy journey for each of us; we all have our own individual battles to fight. Our therapists know there is no one-size-fits-all approach to any of life’s challenges and because of that, we offer many unique perspectives and approaches to help meet you where you are with our Philadelphia, PA Therapy services.
We offer services for eating disorder therapy, services for anxiety, and depression, and have practitioners who specialize in perinatal mental health , maternal mental health, therapy for college students and athletes. As well as LGBTQIA+ Affirming Therapy. As you can see, we have something to offer just about anyone in our Philadelphia, PA office. Reaching out is often the most difficult step you can take to improve your mental health. We look forward to partnering with you on this journey!
