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Understanding Maternal Mental Health
Becoming a mother is one of the most profound experiences in life. It's a journey that can be filled with joy, love, and sometimes unexpected challenges, particularly when it comes to mental health. Maternal mental health refers to the emotional and psychological well-being of mothers during pregnancy and the postpartum period. Common conditions include postpartum depression (PPD), anxiety, and post-traumatic stress disorder (PTSD). According to the NHS, up to 20% of women experience mental health problems during pregnancy or in the first year after childbirth (Mental Health Foundation) (NHS England).
If you're a new mum struggling with your mental health, know that you're not alone, and there are resources and strategies to help you through this time.
Common Challenges
Struggling with your mental health is really common after giving birth. And it's no wonder - you're not just dealing with sleep deprivation and a complete life overhaul, but your hormones are doing a wild dance, too. Throw in the pressures of being a perfect parent, and it’s no wonder many of us feel overwhelmed, anxious, or downright sad. Some common challenges experienced by new and expecting parents can include:
Prenatal Anxiety and Depression: Pregnancy can be a time of heightened emotions, and it's not uncommon for expectant parents to experience feelings of anxiety or depression. Concerns about the health of the baby, changes in lifestyle, or fears about labour and delivery can contribute to these feelings.
Postpartum Depression and Anxiety: The first year after childbirth is a vulnerable time for many parents, as they adjust to the demands of caring for a newborn while navigating changes in their own lives. Postpartum depression and anxiety are common, affecting up to 1 in 5 individuals.
Intrusive Thoughts: Intrusive thoughts are exceedingly common, but are often not talked about due to feelings of shame. This can exacerbate feelings of isolation. Karen Kleiman’s book, "Good Moms Have Scary Thoughts" emphasises that experiencing frightening or intrusive thoughts does not make one a bad mother. These thoughts are more common than we might think, and acknowledging them is the first step towards healing. Kleiman encourages mothers to talk about their feelings openly and seek support, breaking the stigma surrounding maternal mental health.
Feelings of Isolation: Parenthood can sometimes feel isolating, especially for new parents who may be adjusting to changes in their social lives and routines. Feelings of loneliness or a lack of support can exacerbate perinatal mental health challenges.
If you feel like you're struggling, know you're not alone. However, if you start to feel like it's impacting your day to day to life, it may be a good time to reach out to a professional for support. Your midwife, health visitor or GP could be a good first port of call. Additionally, a few of our counsellors specialise in the perinatal mental health field, and you are welcome to get in touch if you'd like to arrange a consultation.
Prevalence of Maternal Mental Health Issues:
Despite the fact that maternal mental health issues are so prevalent, it's an area that is not often talked about.
Perinatal mental health issues, which occur during pregnancy and the first year after childbirth, affect up to 27% of new and expectant mothers in the UK (NHS England).
Common mental health problems during this period include anxiety, depression, and post-traumatic stress disorder (PTSD). Approximately 10-20% of women experience mental health problems during this time (Mental Health Foundation) (Healthwatch RBKC).
Specific conditions include postpartum psychosis (2 per 1,000), severe depressive illness (30 per 1,000), and mild to moderate depressive illness and anxiety (100-150 per 1,000) (Mental Health Foundation).
Recognising the Signs
It's important to recognize the symptoms of maternal mental health issues early on. For example, you may be experiencing:
Persistent Sadness: Feeling sad or hopeless most of the time.
Severe Anxiety: Experiencing intense worry or fear that disrupts daily life.
Mood Swings: Frequent changes in mood, from happiness to deep sadness.
Difficulty Bonding: Struggling to connect with your baby.
Intrusive Thoughts: Having scary thoughts that you can't control.
If these feelings last longer than a couple of weeks, or if they begin to impact your day to day life or ability to cope, it’s crucial to seek help.
Practical Strategies for Managing Your Mental Health
Acknowledge Your Feelings: The first step towards healing is acknowledging that these feelings exist. Ignoring or suppressing them can intensify anxiety and depression.
Seek Professional Help: Therapy can be incredibly beneficial. A mental health professional can offer guidance, coping mechanisms, and a safe space to express your feelings. Medication can be prescribed by your GP if necessary and are often safe to use during breastfeeding. Always discuss this with your healthcare provider.
Build a Support System: If you can, surround yourself with supportive family and friends who can provide emotional support and practical help with childcare. If you feel you don't have access to a support system, you could try to reach out to local organisations to see what help and support might be available. If you are based in Edinburgh, you may be able to find further information here.
Practice Self-Care: Self-care is crucial for mental health. Simple activities like taking a walk, resting, staying hydrated, eating well and practicing mindfulness, or enjoying a hobby can make a significant difference. Of course, that's much easier said than done when looking after a baby, so try to make small changes where you can. For example, you could keep bottles of water and snacks around the home. If you're struggling to get out the house, try for a quick walk down the street or around the garden if you have one. Techniques such as progressive muscle relaxation or guided imagery can help calm your mind if you are struggling to switch off due to anxiety.
Join Support Groups: Connecting with other mothers experiencing similar challenges can provide comfort and reduce feelings of isolation. Joining a local or online support group for new mothers can be incredibly beneficial. It helps to connect with others who understand what you’re going through. The Maternal Mental Health Alliance is a good place to find resources (Healthwatch RBKC). You could also ask your midwife, health visitor or GP for more local groups.
Set Realistic Expectations: Understand that it's okay not to have everything perfect. Parenting is a learning process, and it’s okay to make mistakes.
Further Resources and Support
If you're a new parent struggling with your mental health, remember that seeking help is a sign of strength, not weakness. By reaching out, building a support network, and practicing self-care, you can navigate this challenging time and find your way to better mental health.
NHS Perinatal Mental Health Services in Scotland and England: Provides access to specialist mental health services for pregnant and postnatal women. Please contact your GP for advice and information on how to obtain a referral.
Maternal Mental Health Alliance: Offers information and resources for mothers and families dealing with perinatal mental health issues.
PANDAS Foundation: Provides advice and support for people experiencing PND and their families.
“Good Moms Have Scary Thoughts” by Karen Kleiman: This is a great resource for new parents. One of the key strengths of “Good Moms Have Scary Thoughts” is its effort to normalise the often-taboo feelings of new mothers. Kleiman, through her compassionate and humorous illustrations, helps mothers understand that they are not alone in their feelings of fear, inadequacy, or frustration. By shedding light on these emotions, the book encourages open conversations about maternal mental health. For more insights and support on maternal mental health, you can also visit the Postpartum Stress Center founded by Karen Kleiman.
If you feel you could benefit from one to one support in Edinburgh or, if you are based further afield, online, please feel welcome to reach out to us at the Edinburgh Counselling Service.
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