Being pregnant is a major and joyous part of women’s lives. However, the joys of pregnancy may seem overrated sometimes when a woman feels not so happy about it. And the depression kicks in when she then feels guilty about being unhappy. Relax, it is completely normal and in the scheme of things!
One tenth of pregnant women suffer from depression bouts. However, experts believe that the percentage is actually larger, as many such cases go unreported. Inability to concentrate, anxiety, extreme irritability, sleep problems, extreme or unending fatigue, a desire to eat all the time or not wanting to eat at all, a sense that nothing feels enjoyable or fun anymore and persistent sadness are some of the symptoms that express themselves as Prenatal Depression.
As worrisome as it may seem, it need not scare you about getting pregnant. “Each pregnancy is unique. Pregnancy can be easily supported by rest, nutritional supplements, low impact exercises, avoidance of harmful substances and a positive attitude,” says Nutritionist Dr. Anjali Mukerjee. Even though it is a result of hormonal changes and thus biologically induced, there are a lot of measures you can take to cope with it. Here are a few tips that can help you tackle those pregnancy blues -
- Take it easy – Do not be keen to finish as much tasks as possible before you deliver. Thoughts of setting up the nursery, cleaning your home or even working as much as possible before you take up your maternity leave might occur – don’t act on them. You should be the topmost on your priority list. Give yourself a timeout – read something nice, have a languorous breakfast or take long walks. If you take care of yourself, you’ll be taking care of the baby too.
- Talk it out – Discuss your fears and worries with your close buddies as well as your husband. An open discussion with your partner is the only possible way he will know in what ways he can support you.
- Create a support group – Pregnancy is a life-changing phase for a woman, and she needs all the support that she can get. Get your girlfriends and family to help you go through this easily. Call up friends, meet up with them. It is especially comforting to talk to other mums-to-be with who you can relate.
- Meditation and relaxation techniques – There was a time when pregnant women were advised to read religious texts to put their pregnancy and life in perspective. Alternatively, you can also listen to calming music on a daily basis. Practice meditation and relaxation techniques at least for half an hour every day. Besides this, ensure that you get adequate sleep to help you feel refreshed and rested.
- Healthy eating habit – The importance of a healthy lifestyle and proper nutrition cannot be stressed enough – for both your physical as well as mental well-being. “There are a lot of guidelines that a pregnant woman ought to follow,” says Dr Shivani Sachdeva Gour Infertility expert, and Gynaecologist, Phoenix Hospital. “It is necessary for the mother to consume nutritious food for the foetus to grow in a healthy manner and for herself too to make her pregnancy a healthy and enjoyable period,” informs Dr Gour.
- Eat dark chocolates – Studies show that consumption of small amounts of chocolate assists in relieving a woman of her pregnancy blues. Chocolate contains theobromine, which helps your muscles to relax and your blood vessels to dilute. Besides, eating chocolate in small amounts is also believed to decrease the risks of pre-eclampsia.
- Regular exercise and yoga – For a fit body and a positive mind, regular exercise and yoga are quite necessary. Consult a yoga instructor who will recommend yoga positions to help your body get ready for delivery. Such fitness regimens also chase pregnancy blues away. By yoga you can achieve physical flexibility and calmness. Delhi based Yogalogist, Ruchi Jha states that yoga postures such as Tadasana, Trikonasana and Halasana are gentle ways of keeping your body active and minimize the common pregnancy symptoms like morning sickness and constipation.
Read more articles on During Pregnancy.
