Having recently found out that you’re pregnant, everyone around you is joyfully congratulating you. And as lovely as this is, you can’t help but feel a sense of dread brewing inside. Instead of feeling excited, you feel overwhelmed and hopeless.

Prenatal or antenatal depression is common and happens to about one in eight women at various stages of pregnancy.

Rest assured that you are not alone in these feelings and help is on the way!

Before we go into ways to treat or self-manage your depression, let’s explore what pregnancy depression really is.

What is pregnancy depression?

There aren’t a definite set of symptoms for depression as everyone experiences it differently. But there are definitely a few tell-tale signs that include:

Feelings of sadness and hopelessness or crying most of the time.
Uninterested in everything and feeling no pleasure in anything.

Feeling tired with little energy.
Sleep problems - either trouble getting to sleep or sleeping too much.
Overeating or lack of appetite.
Negative and fearful thoughts, doubting your ability to look after the baby.
Feelings of guilt and shame, criticising and blaming yourself for your problems.
Difficulty concentrating and making decisions.
Fidgeting all the time or moving and speaking very slowly.

Thoughts of self-harm or suicide.

Please note that some of these symptoms - tiredness and sleep-related issues - are normal side effects of pregnancy. However, if your symptoms last longer than a few weeks to months at a time and start to interfere with your daily life, then you may be experiencing prenatal depression.

If you think you may have postnatal depression then speak to your doctor or midwife as soon as possible.

Now we’ve looked at some of the symptoms of prenatal depression, let’s look at what causes it.

What causes depression in pregnancy?

Depression can get triggered for a variety of reasons; Major life-changing events such as losing your job, losing a loved one or giving birth can all trigger depression.

Other main factors that contribute to depression include:

Physical discomfort or sickness. Relentless morning sickness or various pain associated with pregnancy, such as pelvic pain, is enough to impact your mental health.
Worrying about finances. Concerns about how you’ll manage financially when the baby arrives can be a source of great stress.

Changes in your relationships. Anxiety over how the baby will affect your relationship or how the arrival of a baby will impact your other children.
Complications with a previous pregnancy or birth experiences. If you had a traumatic birth or a challenging time while you were pregnant with your last child, this may cause a lot of anxiety.

If any of these factors are causing you concern, it’s recommended that you contact a healthcare professional for support.

Now we’ve explored the factors that may be contributing to your depression, let’s look at some treatments.

How can I treat my depression?

You do not need to feel guilty or ashamed for seeking treatment. Pregnancy depression is very common and there is so much support out there for you. With the right support, you’re likely to feel a lot better.

Self-help

Your doctor or health care professional may recommend a few of these self-help tips, which may help to relieve your depression and improve your mood:

Talk to trusted friends or family members about how you’re feeling.
Try deep breathing exercises to calm your nervous system when you’re feeling overwhelmed.
Increase your physical activity. The endorphins from exercise can increase your mood and support you to get a good night’s sleep.
Eat a healthy, well-balanced diet. This helps support your body to feel healthy, which, in turn, has a positive effect on your mood.
Attend antenatal classes so you can meet other pregnant mums.

Psychological treatments

Your healthcare professional will recommend treatments depending on how severe your depression is. If your depression is mild to moderate you may be referred for therapy (counselling or CBT). CBT helps you to focus on issues that are arising right now and provides you with tools to manage your negative thoughts. A counsellor will listen and give space for you to share your concerns and express whatever you’re feeling. Both counselling and CBT can be done face-to-face or online.

Antidepressants

For more severe forms of depression, you may be recommended antidepressant medicines. Some women have benefited from both therapy and antidepressants. Just make sure you talk to your doctor about which antidepressants are more suitable (safer) for pregnancy.

How do I manage depression during pregnancy?

Getting help is vital, says Unii.