A Free Guide to Mental Health in Pregnancy and Postpartum
Becoming a mother is one of the most significant transitions in a woman’s life. Not only is there the physical growth and birth of the baby, but there is a parallel emotional journey towards motherhood.
The way a woman experiences her pregnancy is individual to her. We all come to pregnancy with our own important personal histories. You may have been through many cycles of fertility treatment; you may not want children; you may have conceived in a blended cultural family; you may have experienced a previous pregnancy loss; you may have conceived straight away and are ecstatic……
Becoming a mother is one of the most significant transitions in a woman’s life. Not only is there the physical growth and birth of the baby, but there is a parallel emotional journey towards motherhood.
The way a woman experiences her pregnancy is individual to her. We all come to pregnancy with our own important personal histories. You may have been through many cycles of fertility treatment; you may not want children; you may have conceived in a blended cultural family; you may have experienced a previous pregnancy loss; you may have conceived straight away and are ecstatic; you may be recently bereaved; you may have experienced birth trauma; you may have become pregnant at the same time as your best friend… this is by no means a complete list, but highlights how each and every woman will be experiencing and living her pregnancy differently.
Most women experience changes in their mood and relationships during pregnancy. This is to be expected as it is a huge life-changing time. For most, these feelings come and go, and may feel momentarily overwhelming, but you are able to continue living your life as you would like. For some, however, these feelings and emotions can be all-consuming, and they hinder every-day life. A pre-existing mental health diagnosis can sometimes be an indication of maternal mental health challenges in pregnancy or with a new baby, although not always.
Please know, that the behaviours and thoughts I list below are not to be used to diagnose, these are for personal reference only. The list is not exhaustive, and there may be symptoms and behaviours not mentioned. If you are concerned about yourself or a loved one, please speak to a professional.
Ante/Postnatal Anxiety – anxiety can heighten during pregnancy. This can feel like restlessness; running thoughts; heart thumping; sweaty palms; panic; breathlessness; hypervigilance; insomnia; exhaustion.
Ante/Postnatal Depression – can feel like a heavy dampening of everything; a lack of joy and excitement; some describe feeling empty and no variation in mood; struggling to sleep, sheer exhaustion; no motivation.
Ante/Postnatal Obsessive and compulsive behaviours and thought patterns (OCD). Thoughts that can feel overwhelming, intrusive and terrifying. Obsessively counting kicks/movement. Fear of baby dying. Compulsively cleaning, disinfecting, bathing.
Postnatal maternal OCD can sometimes present as relentless thoughts around the terror of harming your baby. Although you know you will never act upon these thoughts, they can be so chilling and abhorrent, and flood your mind. Please know these thoughts are common, and your baby is safe.
Birth Trauma – is when you were or perceived that you or your baby were under threat of death or serious injury. Re-experiencing the trauma through flashbacks, intrusive thoughts and nightmares; being hypervigilant, especially around the baby; feel guilt around the birth, or feelings of depression.
Postpartum Psychosis – is a rare, but treatable medical emergency. It can present in many different ways but is often accompanied by hallucinations, delusions and mania. It can appear suddenly and can change from moment to moment. If you suspect yourself or a loved one of experience postpartum psychosis, please read the APP website and call a healthcare professional immediately.
Although I have listed some of the occasions when mental health is strained, please know that for many women, the experience of becoming a mother is positive and fulfilling.
However, if you are struggling, there are some things you can do to help alleviate this.
Speak to your midwife or GP.
Speak to your friends.
Join ante/postnatal classes.
Gentle exercise (especially outdoors).
Try and carve out some alone time, or social time – whichever is most comforting to you.
Care for your body.
Journal or note your thoughts down in a way that feels right to you. Sometimes telling someone else feels too much, and by writing you are telling yourself, and this can be surprisingly effective.
An incredibly uplifting and hopeful thought to hold on to is that with help and support, most perinatal mental health challenges are temporary.
Some really useful websites:
You can find a FREE shareable PDF of this and many other resources HERE.
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Elisha Nunhofer is a person-centred psychotherapist who specialises in maternal mental health. She has extensive experience of working with clients who are exploring the possibility of having children; going through fertility treatment; have experienced all forms of pregnancy loss and termination; ante and postnatal depression and anxiety; adoption and surrogacy.
She sees clients via video call or in-person in East Sussex. For more information, please visit her website.
A Free Guide to Having a Doula
To doula or not to doula…that is the question!
Ever heard of a doula? Wondered what one is, what they do and how they can help? Is it all witchcraft and incense? Hopefully, I can dispel a few myths here!
What is a doula?
A doula supports women and those that birth through pregnancy, birth and the postnatal period. How do we do that…. well, to start with we are non-judgemental and incredibly open in our approach. We appreciate that everyone makes decisions that are right for them…..
To doula or not to doula…that is the question!
Ever heard of a doula? Wondered what one is, what they do and how they can help? Is it all witchcraft and incense? Hopefully, I can dispel a few myths here!
What is a doula?
A doula supports women and those that birth through pregnancy, birth and the postnatal period. How do we do that…. well, to start with we are non-judgemental and incredibly open in our approach. We appreciate that everyone makes decisions that are right for them at any given moment and our aim is to make sure that you feel fully informed and supported to make the choices that suit you.
We can help by signposting good evidenced-based research (no opinions, judgement or advice here, we want you to explore what feels right for YOU) and by exploring the emotional and practical needs a doula can bring, it means we will respond to the individual needs of each pregnant person…with the idea that you feel confident and empowered, and that any gaps in knowledge, care, understanding or communication is bridged.
You can read more about the role of the doula here and this is a great source of evidence-based information.
Are we just for the mother to be/birthing person?
No! As doulas we often support the partner, whoever that may be, so they too are informed and relaxed. By offering continuity of care, we build relationships with whoever needs that support so that when the day of birth arrives, everyone is as positive and included as they can be.
Are we clinical and can we give medical advice?
In short, no. We are not medics but fully appreciate there are roles we all play when supporting birthing women/people… although we have different roles, doulas keep the needs of those they support, at the forefront of their minds always. We want that oxytocin flowing so work hard to make your birth space as calm as possible!
Are there statistics to show the benefits of having a doula?
Yes! There is evidence to show that having a doula can:
Reduce risk of caesarean birth.
Reduce risk of instrumental birth.
Reduce need for painkillers or epidural during birth.
Reduce risk of induction of labour.
Shorten labour.
Increase parental satisfaction with the birth experience.
Increase the likelihood of initiating breastfeeding.
Increase the likelihood of successfully establishing breastfeeding and breastfeeding at six weeks.
Lower incidence of depressive symptomology.
Improve equity and provide culturally responsive care
(Brigstocke S. MIDIRS Midwifery Digest, vol 24, no 2, 2014, pp157-160)
The best doula for you?
Chat to a few! See who you connect with... when the rapport flows and you know you could chat about anything with ease…you’re on the right track!
You can download a FREE PDF of this piece and many other useful resources HERE.
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Sam is a married mum of two, has a cat, dog & bearded dragon & has lived in Essex all her life.
After training in 2008 with Nurturing Birth she dipped her toe further into the birth world (also attending the training & facilitating for Mindful Doulas) and went on to explore mental wellbeing, Birth Trauma (3 step rewind technique), infant massage, hypnobirthing and many other workshops and study days that caught her eye! Finding community, supporting those who need it and embracing who you are is at the heart of Sam’s drive and is why you’ll find her as ‘the unapologetic doula’ on social media!
She’s been a doula mentor for seven years and at the end of 2019 was overjoyed to be asked to join the Nurturing Birth team where she has branched out to facilitate the new doula courses 😊
Contact Sam via email – samshepp4@yahoo.com or call 07793970367 for a free chat on how a doula can benefit you, or check out the links on this guide for her FB page, more info and reviews/testimonials.
A Free Guide to Postnatal Healing
When Nissa asked me to write an article about postnatal healing, I jumped at the chance. It’s a subject I am truly passionate about and this stems from the knowledge that huge changes can be brought about physically, emotionally and spiritually by focusing on postnatal healing. This is something that I see happen on a daily basis in my clinic.
In this short article, I will introduce some key areas to think about:
Physical healing:
Rest - This is the essential first step for physical healing. It’s very easy to underestimate the need to rest and nourish yourself. But I have seen enough women who have suffered from a vaginal prolapse a few weeks after delivery to know this has got to be a priority….
When Nissa asked me to write an article about postnatal healing, I jumped at the chance. It’s a subject I am truly passionate about and this stems from the knowledge that huge changes can be brought about physically, emotionally and spiritually by focusing on postnatal healing. This is something that I see happen on a daily basis in my clinic.
In this short article, I will introduce some key areas to think about:
Physical healing:
Rest - This is the essential first step for physical healing. It’s very easy to underestimate the need to rest and nourish yourself. But I have seen enough women who have suffered from a vaginal prolapse a few weeks after delivery to know this has got to be a priority.
Scar tissue - If you’ve had a c-section, episiotomy or vaginal tearing, then doing scar tissue release work is super important. Many women are scared to touch their scar tissue but in fact, scar tissue responds beautifully to touch and research suggests that it has a hugely beneficial effect on the healing process. There are some simple techniques you can do yourself (you can find videos on my website for these with links below) and you can also see a women’s health specialist trained in scar tissue work to help with this.
Emotional healing:
Almost universally, we women tend to blame and judge ourselves - this can take many forms, such as ‘My birth went the way it did because I didn’t do enough,’ or ‘I’m not a real woman/mother because I didn’t do this...’ Honestly, it is rare to find a woman who is not blaming herself in some way. So, for emotional healing, the number one decision is to forgive ourselves. Think of the judgement you are making about yourself in relation to your pregnancy, birth, breastfeeding. Would you judge your friend for that? Now forgive yourself for judging yourself in that way. It’s powerful to say this out loud and notice how you feel after saying this.
Spiritual healing:
Once we have done this emotional healing and are no longer blaming ourselves for the way things are, we are free to let the healing energy flow through us. I use a concept called the Birthing Field in my work - a loving energetic field which flows through us as mothers to our children. This is an incredibly powerful tool (which can be used even years after your delivery) to shift from numbness/disconnect/trauma within your body into a feeling a loving connection with your birth experience and your body.
If you have experienced any sort of birth trauma then know that this can be healed and we can reconnect with our bodies in a beautiful way. In my experience, it often doesn’t take much to do so, and you do not need to live with these effects. To find out more about postnatal healing check out the free resources on my website.
You can find a FREE shareable PDF of this piece here.
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Rebecca is an experienced osteopath who works with you at the level which is appropriate – for some this will mean pure physical support, for others mental, emotional or spiritual support.
She uses osteopathy in its fullest sense using structural, visceral and cranial approaches. Rebecca works with everyone (men, women and babies) but is particularly interested in supporting those with women’s health issues. She treats many women who have not been able to find help elsewhere and welcomes complex cases.
Rebecca also works energetically helping to shift trauma patterns, frequently using this work to help women recover from difficult births and help with chronic pain patterns. She offers this support face to face and virtually. For more information visit her website.