Prenatal Depression is one of the toughest unforeseen challenges Mothers face during pregnancy. I got pregnant in the late part of the winter season of 2021, specifically in February, and experienced bouts of depression throughout my second trimester until the last trimester of my pregnancy. It was during this time that I decided to create a YouTube video discussing how to cope with antenatal depression. At that point, I was five months pregnant and dealing with erratic mood swings, extreme fatigue, and a loss of interest in activities that typically bring me joy when I’m not depressed. I vividly remember crying over trivial matters because I couldn’t control my emotions, or as some might say, my hormones. It’s important to note that prenatal depression differs from postpartum depression, and I want to share my personal experiences while also providing coping mechanisms.
I would like to share my video documenting my personal journey of coping with depression and anxiety during my pregnancy. Please watch the Youtube video below.
In this article, we will specifically outline the various signs of depression and anxiety that can accompany pregnancy, and discuss strategies for dealing with them.
What is Prenatal Depression? Is it real?
Approximately 1 out of 5 women experience prenatal depression, but what exactly is it? Specifically, prenatal depression refers to experiencing depression while pregnant. Although there are various types of depression and it can manifest in different forms, I would like to focus on my personal experience during pregnancy.
Prenatal depression is a very real condition that affects many pregnant women. While postpartum depression is commonly discussed, it is equally important for women to talk about prenatal depression and support one another by sharing experiences and coping strategies to navigate the emotions and feelings that accompany pregnancy.
Signs of Depression
As we know, depression can take different forms, but in layman’s terms, it involves experiencing prolonged sadness. This means feeling intensely sad for an extended period, which can last a whole day or even several days, making it extremely challenging to cope with.
Typically, as human beings, we strive to be happy and avoid sadness. However, with depression, it is not something we can simply overcome because it is not just a fleeting feeling of sadness. Depression is a mental health disorder that requires treatment and support.
It’s important to note that if you are pregnant and experiencing depression, you are not to blame. Pregnant women often have significantly elevated levels of progesterone and estrogen, which can impact overall mental health. These hormonal changes can affect the proper functioning of the brain.
Based on my personal experience, here are the signs that made me realize I was experiencing prenatal depression:
- 1. Prolonged sadness: I would feel overwhelmingly sad for hours on end, and I didn’t know how to cope with this intense sadness. It would consume me, and during those times, nothing could bring me joy or happiness, regardless of what I tried.
- 2. Lack of excitement: I also felt a complete lack of excitement. Nothing seemed to excite me anymore, and this feeling was truly distressing.
- 3. Loss of joy: Related to the prolonged sadness, I felt as if I was emotionally numb. Even activities that usually brought me happiness no longer had any effect on my mood. It was as if I had lost all capacity for joy, and this was a stark reminder of my depression.
- 4. Trouble sleeping: Another indication of my depression was the struggle I faced with sleeping. I experienced severe insomnia and would go for consecutive nights without proper sleep. I remember one night in particular when I desperately needed rest for work the following day, but sleep evaded me. It was incredibly frustrating, especially when surrounded by noise and feeling increasingly depressed. I recall the stress and frustration I experienced until finally managed to sleep at 6 am, resulting in having to contact the office to reschedule my earlier commitments and start work later than usual.
- 5. Loss of appetite: Another symptom I encountered was a loss of appetite. As someone who usually enjoys eating and has a hearty appetite, it was agonizing to find that some of my favorite foods no longer tasted good to me. I ate very little during those periods of depression.
- 6. Prolonged fatigue: I constantly felt fatigued, even when I hadn’t done anything throughout the day. This prolonged fatigue became a significant indicator of my prenatal depression.
If you experience some or all of these signs, it’s an indication that you are experiencing depression and should reach out to someone for support.
Anxiety or Excessive Worry
The other side of the coin of depression is anxiety, which is often characterized as excessive worrying. Anxiety, like depression, can manifest in various forms.
Anxiety commonly arises when you find yourself constantly worrying about everything (basically everything under the sun). It involves overthinking potential negative outcomes, even when the likelihood of those things happening is one in a million.
For pregnant women, it’s like worrying that some potential harm may come to their unborn child. The other one is what we know as Obsessive Compulsive Disorder (OCD), which has a lot of different types as well.
Tips to Cope with Depression and Anxiety
If you’re experiencing anxiety and depression during pregnancy, it’s important to express and process these feelings. Seeking support from professionals or joining a support group can be helpful. Consider connecting with different Facebook groups dedicated to discussing prenatal depression and anxiety. These groups provide a space to open up about your experiences and journey, and you’ll find people willing to listen and share their own stories. Connecting with others in similar situations helps alleviate the feeling of loneliness. Remember, you’re not crazy; depression and anxiety are normal experiences, and there are people out there who understand what you’re going through. In an imperfect world with many challenges, it’s okay to have daily worries that can take a toll on us. Embrace the opportunity to share your feelings without hesitation.
During my pregnancy, I joined the Facebook group “Pregnant Moms Due in 2021” for support. Sharing my struggles with depression and anxiety in the group provided me with understanding listeners and valuable tips. It was comforting to connect with women who were going through similar experiences.
Some women who I’ve talked to also experienced seasonal depression, and I think that’s what I have because I notice that I easily feel depressed and lonely in winter. So, I tend to work harder and keep myself busy so I wouldn’t have time to think and be depressed. I sometimes work 10 hours a day if I can so that I can forget about depression. I just focus on work, and it helps. I like to work to take my mind off depression and feelings of loneliness.
Other women have opened up about suicidal thoughts, and it’s extremely worrying. If you have suicidal thoughts, please seek help.
Here are other tips from other women who experienced prenatal depression and anxiety:
- Therapy: Explore the different types of therapy available to find the one that suits you best.
- Healthy Distractions: Go out for a walk, exercise, release bad energy and negative vibes, anything that can distract you from cooping up in your room and overthinking.
- Meet Friends: Invite friends over or go out with them to a nice restaurant to change the scenery, as being surrounded by people who love you can undoubtedly make you feel better.
- Talk to Someone – Share your feelings with your partner, friends, or family members as it is crucial to express your emotions and have open conversations about how you’re feeling.
- Sit out in the Sun – I’ve heard this from another pregnant woman and it helped. I don’t fully understand the power of the sun but it does make you feel better and gives you energy. This is probably the reason why I do not experience depression in summer because it is sunnier. I later found out that this phenomenon is known as seasonal affective disorder (SAD). SAD is a subtype of major depressive disorder that follows a seasonal pattern. But it’s important to note that not everyone experiences SAD, and individuals may have different sensitivities to seasonal changes. If this persists it is advisable to consult with a mental health professional.
- Pray or meditate – This is what I did and continue to do when I feel depressed—I take it one day at a time. During my pregnancy, when depression struck, I always reminded myself of the love I have for my child, and I found solace in prayer and meditation as it greatly helped me cultivate a grateful and positive mindset.
- Take Antidepressants – If all else fails, consult a medical professional to explore the option of taking antidepressants. Many antidepressants are safe for pregnant women, but always consult your doctor for personalized advice.
Numerous strategies that can help you cope with depression and anxiety, whatever form it may be. The key is to reach out and have an open conversation about your experiences, so you’d feel less alone. I am very open to listening and don’t hesitate to comment about it on my blogs or my videos.
Remember that you are not alone and you are loved. Take care of yourself!
