During pregnancy, hormonal fluctuations occur and can manifest positively or negatively on a mother’s mental health. These hormonal changes may lead to or exacerbate mental health conditions and can occur before, during or after the pregnancy. Understanding these hormonal changes is crucial to understanding their impact on a mother’s mental health.
Pregnancy Hormones
Drastic hormonal changes can have a toll on the mother’s emotional well-being. This includes changes in hormones such as progesterone, estrogen and oxytocin.
1. Progesterone
Progesterone is thought to help in regulating our mood and anxiety. During pregnancy, progesterone levels progressively rise but decreases sharply after delivery. This sudden decline results in a drop in mood, increasing the risk of postpartum depression.
2. Estrogen
Like progesterone, estrogen levels increase steadily and then sharply decline after birth. It affects body functions including brain function and works together with serotonin to impact an individual’s mood. Its sudden decline could also increase the risk of postpartum depression.
3. Oxytocin
However, not all hormonal changes have negative impacts. Oxytocin, also known as the “love hormone” increases in its production during pregnancy. This promotes stress and anxiety relief.
The intensity of hormonal changes varies by individuals. Factors such as a history of mental health issues, lack of social support, trauma and biological predispositions can increase the risks of experiencing poor mental health during pregnancy.
Effects of hormonal changes during pregnancy are more common than you think, with up to 40% of mothers in Singapore reporting feelings anxiety or depression. Therefore, it is important to be aware of the signs and symptoms of these maternal mental health conditions to tackle the symptoms before they escalate.
Symptoms of Declining Mental Health
Maternal mental health refers to the social, emotional and mental well-being of a mother during pregnancy or postpartum. These hormonal changes, if left untreated, can result in maternal mental health disorders such as perinatal anxiety, perinatal depression, post-traumatic stress disorder or bipolar affective disorder. Therefore, it is crucial to understand some of the symptoms and warning signs of pregnancy related mental health disorders.
Symptoms of perinatal anxiety and depression include:
General or persistent worrying
Feelings of irritability, frustration, or restlessness
Changes in appetite
Difficulty sleeping, waking early in the morning, or oversleeping
Withdrawing from friends or family
Diminished interest or enjoyment in activities
Feelings of worthlessness, guilt or helplessness
Building Mental Resilience During Pregnancy
Apart from understanding how hormonal changes in pregnancy can affect our mental health, there are also active steps we can take to build our mental resilience. Mental wellness strategies include:
Engaging in regular exercise
Moving your body promotes the release of endorphins also known as “happy” hormones that naturally boost your mood and relieve feelings of stress.
Maintain a support network
Surrounding yourself with people you love and trust, such as your partner, family, friends or pregnancy support groups can provide emotional comfort and practical help. You do not have to struggle alone.
Get into a routine
When your mind feels out of control, maintaining a sense of structure in your life can be reassuring. Setting regular sleep, meal and relaxation times can create a sense of control and reduce feelings of anxiety in your life.
Eat a balanced diet
Did you know that what you eat can also affect your mood? Ensuring you consume a well-balanced diet rich in all the essential vitamins and nutrients is crucial in promoting healthy brain function and mood regulation.
Practice mindfulness and relaxation techniques
Engaging in mindfulness and relaxation techniques (e.g. 4-7-8 breathing) can help manage anxiety and promote feelings of calm, even in moments of stress.
However, if emotional distress during pregnancy affects daily functioning or persists for an extended period, it is crucial to seek guidance from a mental health professional.
Hormonal changes play a significant role in shaping a mother’s mental health and the overall pregnancy experience. Thus, understanding the connection between hormones and mental health is essential for fostering self-awareness and reducing stigma. By engaging in self-care strategies and seeking professional care when required, you are equipped to thrive in your pregnancy journey.