You can get depression when you are pregnant. This is called antenatal depression.

With help and support most people with antenatal depression are able to manage the condition.

If antenatal depression is not treated symptoms can get worse and may continue after the baby is born (postnatal depression). So it is important to get help if you need it.

What are the symptoms of depression?

Some mood changes in pregnancy are normal, like feeling tired or irritable. But if you’re feeling low and hopeless all the time, and no longer enjoy the things you used to, talk to a midwife or GP.

Signs and symptoms of antenatal/postnatal depression can include:

• feeling sad, a low mood, or tearful a lot of the time.
• feeling irritable, or getting angry easily.
• losing interest in other people and the world around you.
• not wanting to eat or eating more than usual.
• negative thoughts, such as worrying you will not be able to look after your baby.
• feeling guilty, hopeless or blaming yourself for your problems.
• having problems concentrating or making decisions.

How can I boost my mood?  

1. Write in a Journal/ Start Journalling your feelings

Journaling can reduce stress by serving as an escape or emotional release of negative thoughts and feelings. A 2011 study highlighted the positive impact journaling had on adolescents who struggled with worry and self-doubt before test taking

2. Go for a walk

Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Walking does not have to be done at a fast pace to have stress-relieving benefits. Even a stroll at a comfortable pace promotes relaxation.

3. Take time to have a long bath

Studies have shown that taking a bath can activate your parasympathetic nervous system, which is the part of your body responsible for relaxation. As your nervous system adjusts to the warming effect of the water around you, you begin to experience lowered levels of stress

4. Spend time with your favourite people

Spending time with the people that matter most can help you feel relaxed which helps reduce your symptoms of depression. It’s also good to try and talk to your friends and family if you are feeling down. The emotional support provided by social ties enhances your psychological well-being. One study found that people who view their friends and families as supportive reported a greater sense of meaning in life and felt like they had a stronger sense of purpose.  

5. Declutter your surroundings

If you’re looking for an easy way to reduce stress, decluttering your environment may be a good place to start. Getting rid of excess stuff can benefit your mental health by making you feel calmer, happier, and more in control. A tidier space can make for a more relaxed mind.

6. Practice positive affirmations

Experts believe affirmations work by helping create changes in the brain. Affirmations focused on positive experiences or core values can activate the brain’s reward systems, research suggests. This may, in turn, make it easier to adopt a more positive outlook toward the future.

This works because of another important brain characteristic: neuroplasticity.

Your brain has some flexibility, and it continues to change and adapt in response to your life experiences. Affirmations are one way to use this trait to your advantage since the brain can’t always distinguish between actual experiences and imagined experiences.

7. Get more sleep

Having a sleep disorder does not in itself cause depression, but lack of sleep does play a role. Lack of sleep caused by another medical condition, a sleep disorder, or personal problems can make depression worse. An inability to sleep that lasts over a long period of time is also an important clue that someone may be depressed.

8. Read a book

Losing yourself in a good book has been shown to reduce your levels of stress. Research by Dr David Lewis showed that reading as little as six minutes a day can reduce stress levels by 60% by reducing your heart rate, easing muscle tension and altering your state of mind. That same study showed that reading was better at reducing stress than music, drinking a cup of tea, going for a walk and playing video games.

9. Practice Yoga

Studies have demonstrated reduced levels of cortisol in those who practice yoga (1). It’s thought that the breathing exercises that are a key part of yoga induce the body’s relaxation response, and mindfulness meditation (another aspect of yoga) is also associated with lowering cortisol in study subjects (2) as well as reductions in the size of the amygdala (3). In one study, participants exhibited lower cortisol levels immediately after a yoga class – which suggests the effect isn’t confined to long-term practice.

10. Meditate

The main triggers of depression are stress and anxiety. Meditation helps alter those feelings and thoughts by training your brain to focus on one thing. When negative thoughts come knocking, the brain returns to that focus point, allowing the negative emotions and physical sensations to pass.

Safety first!

Please seek help if you feel suicidal. 

Charities such as Mind and Talking Therapies are available 24/7