Together in a Changing World
‘ There is no journey more profound and transformative than that of becoming a new parent, so it will come as no surprise that many find the process to be as challenging as it is surprising. ‘
This week is about raising public and professional awareness of Perinatal Illness. For most of my career as a mental health nurse I worked in the field of Perinatal Mental Health, advocating for women affected by it and helping them to access the information, care and support they need to recover. Raising awareness and being able to signpost is a priority for me; I am aware of the importance of help, support and treatment for women, their baby, partner, and family during pregnancy and following the birth of the baby. I am very happy to be writing this in the hope that it will reach both women, their family and those working in this field.
The aims for Maternal Mental Health Awareness Week are to help break down and reduce the stigma and shame surrounding maternal mental health problems. Also to amplify the voices of mother’s who may feel unheard and/or unseen, offer a greater understanding, empathy and support for mother’s/father’s facing mental health problems. It is hoped that discussions will help to demystify maternal mental health problems so members of the public, professionals and support services understand how they can help.
There may be several causes and factors that increase the risk of experiencing a maternal mental health problem:
- History of mental health problems
- Previous history of perinatal mental health problems
- Biological and physical causes
- Traumatic experiences including birth trauma
- Financial, housing and social issues
- Life events especially those which happen during pregnancy which can on increase vulnerability
- Lack of help and support
What is Perinatal/Maternal Mental Health?
The word ‘ peri ‘, comes from Latin and means ‘ around ‘, whilst ‘ natal ‘, means ‘ birth ‘,
Perinatal and Maternal Mental Health are used interchangeably but both refer to mental health during pregnancy and up to two years after giving birth. maternal mental health refers to a mother’s overall emotional, social and mental well being both during and after pregnancy. It is well documented that pregnancy can be a difficult time:
- Almost 1 in 5 women will experience a mental health condition during pregnancy or in the first year after the birth.
- 7 in 10 women will either hide or play down their symptoms.
- 1 in 10 dads will develop depression during pregnancy and after the birth and 5 to 15% will experience anxiety
A common maternal mental health issue called the ‘Baby Blues’ for generations and affects 8 out of 10 new mothers’ during the first 3 to 10 days following the birth of baby. It is a brief and transient period of feeling emotional, tearful, tired and low in mood and usually passes within a short time frame.
It is natural to experience some anxiety and worry during pregnancy and when you have a new baby.11% of women can experience Antenatal and Postnatal Anxiety symptoms such as:
- Worry
- Nausea and tummy issues
- Light head/dizziness
- Sweats/Chills
- Increased heart rate
- Restless
- Irritable
- Aches and pains
- Poor sleep
If the anxiety persists it is important to contact your midwife, health visitor or GP.
Ante-natal depression can affect 10% of all pregnant women, in this session though we will focus on Post-natal depression. Postnatal Depression affects 10 to 15 in every 100 mum’s. It often starts within 1 to 2 months of giving birth and can be gradual or sudden.
1/3 of women who experience postnatal depression have symptoms which started in pregnancy and continue after the birth of baby. Symptoms to look out for include:
- Low mood
- Feeling tired
- Tearful
- Loss of interest/enjoyment in things
- Negative thoughts
- Guilt
- Loneliness
So what can you do?
It’s important to stay connected with your family, friends and community, there are support groups with other pregnant women or new mum’s/dad’s to help avoid becoming isolated
Self-care is very important during pregnancy and after, practicing mindfulness and planning time to rest and relax are very important; it’s vital to take time to recharge by getting enough sleep.
Exercise can also help (discuss what you are able to do during pregnancy with your midwife) and get out in nature whenever possible and do some gentle stretching or yoga. Try to do things that bring you joy and pleasure.
Here are some other tips:
- Nutrition is important and fluid intake.
- Pause to catch your breath – slow down.
- Try not to do too much in a day.
- Shower/bath.
- Talk to and sing to your baby bump.
- Take time to be with your baby once they arrive.
- Seek information from reliable and trustworthy sources.
- Share any worries/concerns and ask for help/advice whenever you might need it, support and help is available to women and their partner
- Be kind to yourself/ nourish self – self-compassion.
If the above doesn’t help we advise you to speak to your GP, Midwife, Health Visitor or any other Health Professional. A referral can be made to the local Perinatal Mental Health Team by the GP.
Support and Resources:
Information regarding support and resources is available on the Cwm Taf Morgannwg UHB perinatal mental health team web site.
Mother’s Matter:
Tel: 01443 548588
An organisation based in Tonypandy providing ante and postnatal mental health support to mother/baby, dad’s and families.
Support is offered both in group settings and one to one face to face
Dad Matters Cymru:
www.dadmatters.org.uk>cymru
A project which aims to help dad’s have a positive parent experience during pregnancy and the early years and to support them with stress, anxiety and mental health issues
Homestart Cymru:
A Welsh charity which operates throughout Wales and provides support to families with new baby and young children
MIND Cymru:
Tel: 0300 123 3393
Mind offers information, support and help for anybody affected by mental health problems and perinatal mental health issues
PANDAS Foundation:
Tel: 0808 1961 776
An organisation offering empathy and support for every parent or network affected by perinatal mental health problems
Offers peer to peer support, group support, online resources and support for dad’s
Tommy’s:
Midwives helpline: 0800 0147 800
9am till 5pm Mon to Fri
Provides information regarding well being and mental health problems during pregnancy and the first year following the birth of your baby and they offer support to dad’s
Best Beginnings:
The Baby Buddy App
A pregnancy and parenting app full of trusted and reliable information
Association for Postnatal Illness
APNI
Tel: 0207 386 0868
10am till 2pm Mon till Fri
A confidential telephone helpline and also provide information leaflets
Action on Postpartum Psychosis
Tel: 020 4433 990
A national charity for women and their families affected by puerperal Psychosis
National Childbirth Trust
Tel: 0300 3300 700
8am till midnight every day
Bump, Baby and Beyond ( now being replaced by Every Child, Your Pregnancy and Birth ) is a book or digital copy of information for every parent and is published by Public Health Wales
Apps:
Smiling Mind which offers daily meditation and mindfulness
Headspace
Calm
The Dad Pad
Resources:
Helpu: a mental health hub for men in Wales
Valleyssteps: well being charity based in Cwm Taf Morgannwg UHB
Tel: 01443 803048
Offers free well being and mindfulness courses both face to face in the community and online ( includes 5 ways to well being )
Podcasts:
Happy Mum, Happy Baby
Motherkind: self development and well being for mum’s
Books:
A Mindful Pregnancy: Andy Puddicombe
Mind over Mother: Anna Mathur
Mindfulness for Mum’s: Izzy Judd
Not The Only One: Rachel Mason
Lynn Rodgerson
Well-being Practitioner at Valley Steps