I’ve interviewed more than 300 women about their peaceful pregnancy journeys and birth experiences on my podcast, Australian Birth Stories, and while everyone’s story is different, there are many common threads.
Over the past few years, I have heard countless stories from women who have struggled with their mental wellbeing during pregnancy. The anxiety of the climate crisis, coupled with the pandemic, has weighed heavily on mothers-to-be as they navigated pregnancy and birth preparation with less face-to-face guidance from their care providers.
Despite this, there is more conversation than ever about mental wellbeing in pregnancy, and consequently, a greater demand for pregnancy and postpartum doulas.
Self-care is essential for a peaceful pregnancy, and it looks like many different things: staying hydrated, managing stress, prioritising rest, checking in with your partner or trusted friends when you feel worried and moving your body every day to encourage your breath and energy to flow freely.
It can be difficult to prioritise you needs and take good care of yourself, especially if you’re a people pleaser and concerned about disappointing your friends and family. This may look like letting go of social plans and obligations and carving out space to cocoon at home in silence. One day it may be a long afternoon nap in lieu of cleaning the house and the next it’s a walk around your neighbourhood in the fresh air instead of going to a Pilates class in a room full of strangers. Putting yourself first in pregnancy is not selfish, it’s sensible.
The first trimester is different for every pregnancy, but as many of my podcast listeners and guests tell me, it was the hardest trimester for them. It can be confronting to cradle so much joy and happiness alongside the physical discomfort of early pregnancy which, coupled with major hormonal shifts and emotional processing, can be quite overwhelming.
Whether you’re six or 36 weeks pregnant, conscious self-care —practised without guilt — is essential. I know many women struggle to slow down, because we live in a world that equates success with productivity; slowing down definitely isn’t ticking to-dos off the list. Isn’t it ironic that when a pregnant mother is at her most creative, doing the most grandiose of tasks (literally growing a new life!), she still feels societal pressure to be productive. Letting go of obligation and pressure is something we all learn to do in motherhood, but it’s definitely advisable to practise it in pregnancy, too.
Tips for self-care in pregnancy
Create a bedtime ritual. For many reasons — insomnia, restless legs and heartburn — sleep is often illusive in pregnancy. A lack of sleep can make you feel fatigued and unmotivated, which can spiral into feelings of doubt and depression. One of the best things you can do for your mental wellbeing is set yourself up for a settled sleep. This looks like switching off screens an hour before bed and instead, reading a book or listening to a meditation. If you’re finding it hard to settle, a gentle yoga session where your focus on deep belly breathing and releasing physical tension will help.
Drink lemon in water. Hydration is essential to a healthy and peaceful pregnancy and can assist with your energy levels and mental clarity. In pregnancy you should be drinking at least two litres of water a day (take small sips if you’re prone to nausea and vomiting). If you’re finding this difficult, a squeeze of lemon is a healthy incentive; it will give you a good dose of vitamin C and aid your digestion, too.
Pinpoint your overwhelm. Write a list of what’s overwhelming you because getting it out of your head and onto the page makes it seem less daunting. Can you simplify one thing on your list to ease your pressure?
Take deep breaths. This is a beneficial practice for a peaceful pregnancy that you can also treat as practical birth preparation. Firstly, sit cross-legged against a wall or lie down on your side in bed. Swallow to relax your tongue, gently part your lips to relax your jaw and take three deeper than normal inhalations followed by gentle sighs. Then focus all of your awareness on your exhalation: the grounding, soothing, relaxing breath. Before long you’ll notice your body grow heavy and soft. If your mind wanders, bring it back to your breath and mentally repeat “let” as you inhale and “go” as you exhale.
In Australia, one in five women will be diagnosed with perinatal anxiety and depression, either in pregnancy or postpartum. If you notice periods of worry, sadness and overwhelm that last for longer than two weeks and are affecting your day-to-day life, it’s best to seek professional support. Mental health plans that subsidise your care are available through your GP and you’ll find a database of recommended perinatal counsellors and psychologists at cope.org.au.
For immediate support contact PANDA on 1300 726 306
Sophie Walker has a masters in Public Health, is a mum to three boys, and is the founder and host of the Australian Birth Stories podcast that has more than 10 million downloads and is endorsed by the Australian College of Midwives.
You can find her on Instagram @australianbirthstories.
