During pregnancy your body goes through many changes in a fairly short space of time. As your baby grows, it takes vitamins and minerals from your body and your hormone levels change – all of which can affect how you feel emotionally as well as physically.
It can also take time to adjust to the big life changes ahead, or to come to terms with an unexpected pregnancy.
It’s very common to feel worried, low or anxious at times during pregnancy. Many people experience similar feelings, even if it doesn’t always seem that way.
If difficult emotions start to feel overwhelming, or don’t ease with time, it’s important to reach out for support. Your mental health matters just as much as your physical health.
MindWell guide
1. Talk to your midwife about any worries or anxieties
Your midwife will usually ask about your emotional wellbeing at your first appointment. This is a good opportunity to talk – but you don’t have to wait. You can raise concerns at any point during your pregnancy.
Midwives know that feeling low or anxious is common. You won’t be judged, and they can help you access the right support if needed.
You can also speak to your GP or health visitor if you’re struggling.
2. Attend a Preparation for Birth and Beyond (PBB) course if you can
Preparation for Birth and Beyond (PBB) courses are available locally, usually through Children’s Centres.
They typically include sessions before your baby arrives and 1 afterwards. As well as preparing you for the birth and early parenting, they can be a great way to meet other parents in your area and build support networks.
Ask your midwife about how to access a course near you.
3. Need more support?
If you’re experiencing anxiety, low mood or depression, there are additional courses and services that may help, such as Baby Steps or Pregnancy in Mind.
Your midwife or GP can help you find the right support for your situation. Leeds also offers talking therapies and specialist perinatal mental health support for people who need extra help during pregnancy or after birth.
Local Children’s Centres often run groups and activities for pregnant people and young families.
4. Try the free Baby Buddy app
Baby Buddy can act as your personal pregnancy and parenting ‘buddy’, supporting you through pregnancy and your baby’s first months.
It was developed by the charity Best Beginnings with input from parents, midwives and GPs. It includes videos from families in Leeds sharing their experiences, as well as practical tips and trusted information.
You can download Baby Buddy for free from Google Play or the App Store. You may wish to read the app’s privacy policy and terms of use on the Baby Buddy website.
5. Look after your general health
Small everyday steps can make a difference to how you feel:
- Move your body – gentle exercise such as walking, swimming or pregnancy-friendly yoga can help your mood and energy levels (let your instructor know you’re pregnant). Find your local leisure centre and information about classes on the Active Leeds website.
- Rest and sleep when you can – you can find helpful information about sleeping safely on the Tommy’s website.
- Eat well – get information about how to eat well during pregnancy
- Get support to stop smoking – Leeds Stop Smoking Services offer non-judgemental support to help pregnant women stop smoking.
- Avoid alcohol – the Department of Health has published new guidelines for pregnant women advising that no level of alcohol is safe to drink in pregnancy. The ‘No thanks, I’m pregnant’ campaign website has local advice and support and tips to share with your friends and family on how they can support you during your pregnancy.
- Take time to relax – try some different relaxation or breathing techniques.
- Try mindfulness – mindfulness is a technique which can help to bring our attention back from worrying, or thinking too much, to the present moment.
You can also create a Pregnancy and Post-birth Wellbeing Plan on Tommy’s website.
Download as a pdf:
Looking after your emotional health during pregnancy
This short film tells you what to expect on a Preparation for Birth and Beyond (PBB) course and how it can support you as a parent-to-be.