Perinatal mental health during covid-19
We know that anxiety can run high in the first year after birth… and this is likely to be even more true at the moment.
Feelings of uncertainty are often significant psychological triggers for anxiety. Our research has shown that even under ‘normal’ circumstances, this is the case for perinatal anxiety too – with many mums and mums-to-be saying they feel anxious about the unknowns of pregnancy and motherhood. For example, feeling uncertain or unprepared for common aspects of motherhood (such as changing nappies, holding babies correctly, or feeding). So, adding in all the uncertainty around Coronavirus on top of this, is only going to make things more challenging. If you are feeling really anxious right now, remember to be kind to yourself. In many respects, this is a totally normal reaction to an abnormal situation.
If uncertainty is really getting to you – try to focus on the things you can control, such as what you do, who you speak to and where you get information from. Visit our pages on Managing Uncertainty for more information.
Wellbeing tips for the pandemic
Below, we have put together some suggestions to help you cope with anxiety at this time.
Limit your access to unreliable news
The constant information that we are all receiving regarding coronavirus is enough to worry anyone, but can specifically cause challenges for those with perinatal anxiety. Unfortunately, we are living in an age of ‘fake news’ and it can often be difficult to separate fact from fiction. What’s more, today’s news can often be deliberately anxiety provoking with sensationalist headlines and coverage.
To help reduce your anxiety, try to limit the sources of information to ones that you know are trustworthy sources (for example, the UK Government Daily Briefing); and aim to reduce the amount of time you spend watching, reading or listening to coverage of coronavirus (including on social media). Try turning off your ‘Breaking News’ notifications, and set aside a specific time to read news updates; or limit yourself to checking the news only once or twice a day.
Stay connected to friends and family
Social distancing and isolating measures mean that we likely have less access to our family and peer support networks than we usually would. This can be challenging, as social support often plays an important role in wellbeing. So, if you can, try to make time to stay in touch with those that you love. Consider scheduling in regular virtual meetings with friends and family, whether by phone, messaging or video calls (for example, using Zoom, Skype, FaceTime or HouseParty). Many people are finding isolation difficult, so staying in touch is likely to help them too.
Consider peer support
Research shows that peer support from other mothers in the same situation as you can be helpful for your mental health. You could also try joining an online peer support group, such as “The Perinatal Mental Health International Online Peer Support Group” that has been recognised and placed in the Perinatal Mental Health Toolkit – a guide for GPs on how to support mums with perinatal mental illness. The group has a defined model of support – having a peer support supervisor, admin with MHFA, trained peer supporter and group guidelines in line with 15 other partner groups across the world. If you would like to join, follow this link.
It may also be worth checking whether your local postnatal groups are offering online versions of their courses.
Keep active
How we feel physically can have a big impact on how we feel mentally. While it might be tempting to curl up on the sofa all day, eating junk food – this can actually make you feel worse. Instead, try to eat healthily, drink plenty of water and exercise regularly. Remember, Government guidelines say that you can leave your house, alone or with members of your household, to do exercise (for example, going for a walk) – check recent government guidelines for the most up-to-date advice on this. But make sure you keep at least (if not more than) a safe 2-metre distance from others.
If you really don’t want to leave the house, there are a number of free pregnancy and post-partum exercise classes available online. For example, the NHS has a perinatal yoga video available: https://www.nhs.uk/conditions/nhs-fitness-studio/prenatal-and-postnatal-exercise/?tabname=strength-and-resistance
And as important as it is to keep your body active – it’s equally important to keep your mind active. If you have recently had a baby, chances are that your mind is already rather active, thinking about and doing all things parenting/baby related. But if you have the time (or find you are often feeling bored), try to make time to keep those grey cells ticking over. For example, you could read, play games, do crosswords or puzzles, try drawing or painting… whatever works for you.
Challenge unhelpful thoughts
Concern about the coronavirus outbreak is perfectly normal. However, if you are experiencing intense anxiety or constant thoughts about the situation which are making you feel anxious or overwhelmed, visit our self-help tool box to help you to manage your anxiety.
Take time to relax
It may seem difficult to find the time to relax when you are feeling anxious (particularly if you are a new parent). But taking the time for even a few minutes of relaxation can help you to reduce feelings of stress and anxiety, and improve your wellbeing. Check out our Guided Self-Help Exercises, which are all designed to promote calm and relaxation.
Do something you enjoy
When we are feeling worried, anxious, lonely or low, we often stop doing some of the things we enjoy. For example, we might put off reading that book we love; or stop exercising because we just “don’t have time” – there are too many other things that we need to do (like looking after the baby, or doing the housework). But this is the time we really need it. So, even if it feels like a bit of a chore at first, try to make time to do something you enjoy. Think about some relaxing or enjoyable activities that you enjoy doing. Make a plan to build them into your week. Even if the things you usually enjoy involved face-to-face activities, people are coming up with inventive ways to do things online – and there are now a number of activities available online (such as pub quizzes, exercise classes and gigs).
Seek extra help or support when you need it
This is a really unusual situation, and it’s perfectly ok to feel significantly anxious about it all. Remember, be kind to yourself and know that it is ok to ask for help. If you are struggling to cope with your anxiety, you might benefit from extra help and support. We suggest contacting your healthcare provider, who should be able to find the most appropriate support option for you. If you’re not sure how to talk about it, try taking one of our perinatal anxiety self-assessments:
• PASS
• PSAS
…this might give you a useful starting point for that conversation – and help your healthcare provider know more about your symptoms.
Alternatively, the NHS suggest a number of Mental Health Helplines that you might find useful: https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/
How we are looking after our mental health during this time
Here’s a quick word from one of the site authors:
“The COVID situation has been triggering for my anxiety as it has rekindled familiar anxiety feelings of being unsafe and concerned about my family’s health. I have been somewhat irritable (my husband might say this is a serious understatement! lol) which I think is largely due to worrying about the kids and not having any space or time away from them and my husband (as much as I love them). I normally manage my mental health through exercise like swimming and yoga, so I have been trying to find alternative ways to do this. I’m blessed to have great family and friends who keep in touch through virtual means now (we celebrated my husband’s birthday using HouseParty). I limit my news and social media intake to once per day and have been using the relaxation self-help on this site.
Managing my kids’ mental health has been challenging too. My son is anxious, and I have a 3-year-old who doesn’t sit still, has meltdowns about everything and desperately misses her grandparents. We have been doing the Joe Wicks PE workout every morning and have not missed a session – well apart from my husband, who did his knee in 3 weeks ago while doing the workout! Things have started to level out – at week 4 of lockdown there came a sort of acceptance of the situation and much reduced anxiety.
Now in week 6, like many of you, I’m exhausted, fed-up and missing my loved ones, but so grateful for health and each other. We have a new “normal” routine – which is still in trial and error. There is no right or wrong way to get through this. I have found for myself that I needed to move from an attitude of wishing this time away and getting back to normal to being grateful for every moment. I’ve not got this sorted out – but trying to be forgiving of myself and let the small stuff go helps me.”
Donna