Pregnancy is a very eccentric phase of life. It will hit you with immense joy, fear, anxiety, and ecstatic moments at the same time. One day you’ll be glowing with a joyous mood and next day you’ll be nauseous with no energy at all to crawl out of bed and will be ready to growl at whoever attempts to even talk to you. Your body undergoes some pretty major changes, and you are flooded with hormones, while you prepare for the arrival of the little one. Yes, its tough but it passes, you just need to know how to pass it well. Here are some tips to help maintain mental well-being during pregnancy, along with real-life experiences from our office employees who recently became fathers. So, lets explore how to do that… So, the first time you get the news that its positive, there’s a myriad of emotions. You are happy yet anxious because you don’t know what to expect in the next nine months and then the fear of delivery of course. The first trimester is about taking it slow, avoiding rigorous activities and sneaking in pregnancy power naps whenever you can, as fatigue is likely to hit you the most in first trimester. Choose relaxation techniques for yourself. Nausea is likely to be your best friend for initial weeks so you have to keep yourself hydrated and choose stuff that you can take in without trouble. Morning sickness will follow you religiously, just make sure to not stay empty stomach for too long after waking up. Also, start with your prenatal supplements as per your gynaecologist’s recommendation. Folic acid, iron supplement and/or calcium if needed. Major part of your pregnancy experience depends on the gynaecologist you choose. Go for a doctor you can easily talk to, who is empathetic and has time to listen to you. You don’t deserve to go to someone who is uselessly harsh, arrogant for no reason and doesn’t turn up at the time of your delivery. In the initial days, adjusting to the idea of parenthood and dealing with physical changes can impact mental health. All this is natural, inevitable and is the result of hormonal changes so you can not totally avoid it, but you can take measures to keep it in control. Coconut Water will provide you maximum nutrition, will keep you hydrated, and suffice for majority of minerals you need during pregnancy. Another power food is dates. A study was conducted that stated pregnant women who consumed dates regularly especially in their last trimester had a naturally progressing smooth labour and did not require any induction.1 This will be the best thing you can do for yourself during pregnancy. Your size will eventually go up during pregnancy but don’t fret. It can be challenging but is manageable. Make sure you don’t gain excessive weight during pregnancy. Gaining weight doesn’t mean a healthy baby so just eat healthy, avoid junk, and try to pacify your cravings with nutritious stuff. It’s equally important to be kind to yourself and not overly stress about weight gain, after all you’re growing a tiny human being inside you. Staying active is the key during pregnancy which can have various positive effects on mental health. Therefore, light exercises and yoga are always advised to maintain activity level, relaxing body, and soothing body aches if any. Of course, you need to discuss with your gynae the kind of workout you can do in each month or trimester. Remember, the more active you are, the easier your labour will be. Stress is the last thing you’d want while expecting. Staying happy and relaxed will make you feel good inside out. Limit the amount of time you spend on forums and social media, where information can often be contradictory and anxiety-inducing. Laughter is one of the body’s best ways of relaxing. So, meet up with friends, watch a comedy movie with your partner, or go on a walk to the park. Pregnancy is also the perfect time to treat yourself to all those beauty treatments you never normally splash out on. Get a mani pedi or a relaxing body massage (excluding belly and feet) or create your own mini spa at home. Be nice to yourself, you deserve it. This will make your pregnancy miraculously easy. Engaging your partner in preparations for the baby’s arrival can strengthen your bond and ensure you’re both on the same page. To manage emotions during pregnancy, it is helpful to talk it out, live in the moment, and seek support when needed, as our PSI-P colleagues, who recently became fathers have shown. From the Husbands: “When we found out we were expecting, the thrill was beyond words. However, as the months passed, I noticed my wife becoming more anxious about the delivery and our other older children. Taking care of the kids, helping with some house chores, and keeping open communication with her about the plans kept us connected and mentally balanced.” “During the pregnancy, I felt a mix of excitement, anxiety, and responsibility. My partner, a gynaecologist, faced hormonal mood swings that affected her mental well-being. What I believe is, her medical knowledge and my support helped us avoid panic. Honestly, open communication was the key to maintaining a supportive environment.” From the Wives: “I was excited yet extremely emotional and teary-eyed during my pregnancy due to workload stress, to the extent it started affecting my appetite. However, I did speak to my husband about it and alhamdulillah, that helped me a lot. He arranged a new house help, took care of the kids, and took over a few tasks that were earlier managed by me. I started reciting a lot and started avoiding depressing news stories and my social media newsfeed generally in the last month of my pregnancy.” “As a gynaecologist, experiencing pregnancy myself was transformative. I felt joy and wonder, mixed with some trepidation about the responsibilities. Balancing work, societal expectations, and biases was challenging, leading to self-reflection and resilience. What stood out most for me was meaningful gestures from my colleagues and my partner’s thoughtful support with household chores. Empathy and teamwork truly guided us through this journey.” Pregnancy is a beautiful journey, but it will make you feel more anxious too. It also feels bad when people don’t understand how real the stress feels. Like even though a part of you knows you’re overthinking, you’re still feeling those emotions and you can’t stop them. Or the crazy thoughts getting into your head. You may have antenatal depression (get it checked out if you’re worried), but it’s important to remember that you’re not alone, and with proper care, both you and your baby will be fine.
“All that matters is your and your baby’s wellbeing.”
The First Stage – Accepting and Preparing
“The key is to stay calm, foremost thank God and then prepare yourself for the time to come.”
Taking Care of Yourself
“Engage in activities that help your mind relax and manage stress, such as meditation, gentle exercise, or spending time with loved ones, and remember to take care of your diet to ensure you’re nourishing both your body and mind.”
Dealing with Weight Gain
“Weight gain during pregnancy is normal and necessary for the health of your baby. The goal is to manage it in a healthy way.”
Stay Happy – Stay Stress Free
“When you practice mindfulness, you relax into your body. You relax into the changes. You surrender to your body.”
Prepare Together with Your Partner:
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