Being pregnant is a big life event and it is natural to feel a lot of different emotions. But if you’re feeling sad and it’s starting to affect your life, there are things you can try that may help.
Important: If you need help now
Support is available. If you need someone to talk to now contact your maternity unit or find out where to get urgent help for mental health.
Things you can try to help with your mental health
Do
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talk about your feelings to a friend, family member, doctor or midwife
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try calming breathing exercises if you feel overwhelmed
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do physical activity if you can – it can improve your mood and help you sleep
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eat a healthy diet with regular meals
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try to attend antenatal classes to meet other pregnant people
Don’t
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do not compare yourself to other pregnant people, everyone experiences pregnancy in different ways
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do not be afraid to tell healthcare professionals how you are feeling, they are there to listen and support you
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do not use alcohol, cigarettes or drugs to try and feel better, these can make you feel worse and affect your baby’s growth and wellbeing
Non-urgent advice: Speak to your midwife or a doctor if:
- things you're trying yourself are not helping
They can offer you support. They may offer you a referral to perinatal mental health services or other emotional support. Perinatal means the time you are pregnant and up to 12 months after giving birth.
NHS therapy and counselling services
If you're feeling sad and it's not improving, a talking therapy might help.
There are different types of talking therapies for mental health problems, such as depression, anxiety and obsessive compulsive disorder (OCD).
Talking therapies include cognitive behavioural therapy (CBT) and counselling.
A GP can refer you for talking treatment, or you can refer yourself directly to an NHS talking therapies service without going to a GP. If you refer yourself, it's a good idea to talk to a midwife or GP as well about how you're feeling.
Medicine for mental health problems
You may be offered medicine to treat your symptoms.
If you decide to take medicine while you're pregnant or breastfeeding speak to your doctor. They will help you weigh up the risks and benefits, so you can decide on the best treatment for you and your baby.
They'll offer you the safest medicine at the lowest amount that will still work.
Mental health problems
There are many mental health problems you could experience in pregnancy. They can happen at any time, even if this is not your first pregnancy.
| If you | You may have |
|---|---|
| feel sad all the time | depression |
| have flashbacks, nightmares or feel intense distress when reminded of a past experience | post-traumatic stress disorder (PTSD) – this can happen if you had a pregnancy go wrong, a traumatic birth or have experienced abuse |
| have sudden attacks of panic or fear | panic disorder |
| have obsessive thoughts and compulsive behaviours | obsessive compulsive disorder (OCD) |
| have an intense fear of giving birth | Tokophobia – Find out more about tokophobia on Tommy's website |
You may also find it hard to cope with your body changing shape, particularly if you have had an eating disorder.
Further support
You can find care for your mental health before, during and after pregnancy.
Some charities and organisations offer support for mental health during pregnancy.
- Tommy's: mental health before, during and after pregnancy
Call: 0800 014 7800 from Monday to Friday, 9am to 5pm, for free
Email: midwife@tommys.org - Mind: postnatal depression and perinatal mental health
Call: 0300 123 3393
Email: info@mind.org - Maternal Mental Health Alliance: COVID-19: Looking after your mental health during pregnancy and after birth
- NICE: Antenatal and postnatal mental health: clinical management and service guidance has some question ideas which might help you talk to your GP or midwife