A lot of work is being done to raise awareness of better mental health, but depression continues to carry a stigma with it. Which is why, when the words depression and pregnancy are mentioned in the same sentence, people find it hard to understand.
And yet the growing number of people reporting anxiety, depression and stress-like symptoms whilst pregnant seems to be growing, overtaking the original figures (around 1 in ten) suggested by research carried out by Dr Jonathan Evans from Bristol University in 2001.
I have received emails from pregnant women from all over the world, to say how relieved they are to know they are not alone. When I set up this website in 2004, following my own experience of depression and anxiety in pregnancy, I did it with one view in mind – if it helped one person I had achieved my goal, and it continues to help hundreds of women every week.
The signs and causes of poor mental health in pregnancy are still hard to define and can vary from person to person. You may have a history of a previous miscarriage, stillbirth or difficult labour or you may have not planned this pregnancy at all. The most important thing, once you have spoken to your midwife or doctor about how you feel, is to plan how you will look after yourself in the forthcoming days, weeks and months.
Relaxation techniques are one of the most effective ways of coping with stress, depression and anxiety whether you are pregnant or not. Knowing how to breathe is key to managing tension which is starting to build.
When you are tense, your breathing can become shallow or you may even hold your breath for short periods without realising. Bringing your attention to a steady flow of breathing can bring calm back in to the moment and (without even realising it) giving you an effective skill to prepare you for labour.
Effective Breathing Techniques
Observing the flow of breathing is an ancient technique which has been used effectively as a tool for health and relaxation for thousands of years. Mindfulness is a way of relaxing the mind – of paying attention without tension. To do this, you could try the following:
- Switch off your mobile ‘phone and ask not to be disturbed. You may wish to practice this breathing exercise with your midwife, friend or your labour partner.
- Sit comfortably and as upright as possible in a chair with both feet on the floor. Rest your hands in your lap and tilt your head slightly forward.
- Try to breathe through your nose if possible, but not in deep breaths – just concentrate on the steady natural flow of your breathing. If you notice you are breathing very quickly, try to slow your breathing to a more natural and comfortable pace.
- Listen and pay attention to your breath (breathing naturally) for five minutes. Don’t worry if your mind wanders (this usually happens after a few seconds!) – just bring your attention back to your breath and continue the exercise as planned.
- When you have finished the exercise, sit quietly and bring your attention back to the environment around you, and return to your day feeling refreshed and relaxed.
If you find it difficult to manage five minutes to begin with, try just one minute and work your way up to five minutes from there.
You may wish to ask your doctor or midwife if they know of any other breathing techniques suitable for pregnancy or consider joining a pregnancy yoga class in your area.
The information provided in this article is open to individual interpretation and is not intended to replace the advice of your healthcare team. Please speak to your doctor or midwife before deciding upon any form of action which may affect your pregnancy or if you have any concerns about your health and wellbeing.
Copyright Delphi Ellis – updated 2020