The MyHealth.Alberta.ca Network showcases trusted, easy-to-use health and wellness resources from Alberta Health Services and Alberta-based partner organizations. The network is led by MyHealth.Alberta.ca, Alberta’s source for consumer health information. Our partners are committed to helping Albertans better manage their health and wellbeing. Health experts across Alberta make sure that the information on these sites is accurate and up-to-date.

MyHealth.Alberta.ca Network
I'm Pregnant
Mental Health During PregnancyOverview of Pregnancy

Introduction

During pregnancy, changes in your hormone levels and physical changes to your body could affect your mental health. On this page, you’ll find tips to cope with stress and changing emotions.

You’ll also learn the signs of depression and anxiety. Talking about these feelings and getting help when you first notice symptoms is important.

Mental health changes

Pregnancy is a time of change both physically and mentally. Even if this is a planned pregnancy, you or your partner might have mixed feelings. You may have times when you feel a lot of joy and excitement about meeting your baby, and times when you may also feel sad and worried.

There can be many reasons for mental health changes for you and your partner like:

  • changes in relationships with your partner, family and friends
  • role changes in becoming a new parent
  • leaving work for maternity leave/parental leave
  • changes in lifestyle—including more financial pressures
  • feeling tired
  • not getting enough sleep

“I didn’t talk about my worries and fears, and it’s important to talk. It’s a confusing and exciting time, and talking about it may lessen your fears and help you to cope with anxieties and fears. Talk to someone about them.”

~Fatima, mom of a toddler

If you're a partner

Pregnancy is a time of change for you, too! You may feel excited, happy, sad or worried. Talk about how you’re feeling with your partner, family or friends.

Feeling stressed

Learning ways to cope

Everyone has some amount of stress. Too much stress may affect your health or your baby’s developing brain. When you’re stressed, your baby’s environment is under stress too, which can impact their development. Learning ways to cope with stress will help you during your pregnancy and support a healthy environment for your developing baby. It will also build coping skills for the everyday stresses of parenting.

Some suggestions to help you cope with stress and changing emotions:

  • Take time every day to relax, rest and get enough sleep—nap if you need to.
  • Be realistic about what you expect of yourself.
  • Talk about your thoughts and feelings with someone you trust, such as your partner, family, friends or health care provider.
  • Eat healthy foods and eat at regular times.
  • Drink plenty of fluids.
  • Go for walks outside—fresh air can help you feel refreshed.
  • Ask for help from others.
  • Accept offers of support such as child care or meals.
  • Spend time with a friend.
  • Connect with your community.
  • Join a prenatal group.
  • Connect with your spiritual self—talk with your spiritual advisor.
  • Do one special thing for yourself each day.

It may also help if you’re in contact with other people who are pregnant, as they may understand what you’re going through. Prenatal classes, exercise classes, online communities and similar social activities are good places to meet others who are pregnant—you can build on that support by joining parenting programs after your baby is born.

Make time for you

Try to make time for yourself every day, even if it’s just for a few minutes. Write out a list of the things that help you relax—maybe a short walk with a friend, a bath, an afternoon nap or reading a book. You might want to try meditating, listening to music or going to a relaxation class.

“One big thing was not being afraid to ask my husband for help getting things done. I found asking my husband for a lot of help was really good.”

~Linda, expectant mom of twins

If you have stress that is not going away, there are supports that can help. You’ll find information about online and in-person classes at your community or public health centre, or at your community and recreation centre. You can also ask friends, family, your health care provider or call Health Link at 811.

For some expectant parents, physical, social and emotional changes may lead to mental illness. While some people may be at higher risk, mental illnesses can happen to anyone. Mental illness is just like any other health or medical condition, and there are many ways to successfully treat it. If you’re concerned about your or your partner’s mental health, talk to your health care provider. The sooner you get help, the better you or your partner will feel.

To find health services in your area, visit:

Hope for Wellness Help Line

The Hope for Wellness Help Line offers immediate mental health counselling and crisis intervention over the phone or through online chat to all Indigenous peoples across Canada. Experienced and culturally competent Help Line counsellors can help if you want to talk, are distressed, have strong emotional reactions, or are triggered by painful memories.

Breathing techniques to help you with stress relief

  • Try breathing to the word ‘relax’. It has two syllables— ‘re’ and ‘lax’. As you breathe in say ‘re’ to yourself. As you breathe out say ‘laaax’ to yourself. As you’re breathing in and out, keep your mind focused on the word ‘relax’ and let go of any muscle or emotional tension you feel in your body. Focus on the out-breath ‘laaax’ and your in-breath will happen naturally.
  • Try counted breathing. As you breathe in, count slowly to 3 or 4 or whatever number is comfortable for you. As you breathe out, count to 3 or 4 again. You may find it’s more comfortable to breathe in for a shorter count and out for a longer count (e.g., in for 3 and out for 4), especially as you get further along in your pregnancy.
  • Try breathing in through your nose and out through your mouth. Keep your mouth very soft as you sigh the breath out. You may find it helpful to make a sound on the breath out (e.g., ‘oooooh’ or ‘aaaaah’).

If you’re a partner

You need to take care of yourself, too. Try to:

  • eat well, get enough sleep and stay active
  • find support from family, friends and others in the community

You may go through many of the same symptoms, behaviours, and feelings as your pregnant partner. You may also feel:

  • overwhelmed and afraid that you can’t meet your partner’s increased emotional needs
  • left out or ignored
  • a bit distant from the pregnancy

Be patient with yourself and others and keep your expectations realistic. Try to maintain healthy, open and honest communication. Remember, the best way to take care of your baby is for you and your partner to take care of yourselves.

Pregnant person walking with partner.

Things you can do together

Here are some things you can both do to cope with stress and changing emotions:

  • Make some time for yourselves.
  • Take a break for an afternoon or an evening to relieve the pressure.
  • Go to ultrasound appointments and prenatal visits together.
  • Share the household tasks.
  • Go to prenatal classes and talk with other expectant parents. They’re probably feeling many of the same things you are.

Depression and anxiety

Emotions in pregnancy

While it’s normal to feel many emotions in pregnancy, including feelings of excitement and joy, you may also:

  • feel sad
  • cry for no clear reason
  • be impatient and irritable, sometimes for no clear reason
  • feel restless and anxious
  • have difficulties concentrating
  • feel guilty or overwhelmed
  • feel tired or have trouble sleeping
  • have mood swings (e.g., joy to sadness, laughing to crying)
Pregnant person and partner together on couch.

These are common feelings that may be caused by hormone changes during pregnancy. If these feelings last for more than 2 weeks, are upsetting, or make it hard for you to do your everyday activities, you may be depressed or have anxiety.

You may be worried about talking to your partner or someone about these feelings. You may think that this is not how you’re supposed to feel, or it’s not what you expected. You’re not alone. Talking about these feelings and getting help when you first notice the symptoms of depression or anxiety is important. Asking for help doesn’t mean you’re weak, or that you will not be a good parent. The earlier you ask for help, the sooner you can get the support you need and start feeling better. It’s also possible for both you and your partner to have symptoms of depression during pregnancy.

Being pregnant can be an adjustment. There is a lot of focus on taking care of your baby. Taking care of yourself, both mentally and physically, is one of the most important ways to take care of your baby. Practicing these self-care tips may help improve your mental health during pregnancy:

  • Nutrition: Eating regularly and following Canada’s food guide supports mental well-being.
  • Physical activity: Being active supports mental well-being and may help to reduce stress.
  • Sleep: Getting enough sleep can help you solve problems, manage your feelings and cope better with change.
  • Time for self: Practicing simple relaxation techniques such as deep breathing may help to reduce stress.
  • Support: Be kind to yourself—it’s okay to accept and ask for help. Talk about how you’re feeling with someone who can listen without judging and who can offer you support.

Talk with your health care provider

If you or your partner have ever had depression, anxiety or other mental health concerns before or have these symptoms now, talk with your health care provider.

Symptoms of depression

Behaviours

  • not coping with things that you used to be able to handle
  • starting things and not finishing them
  • avoiding places, people, family and friends
  • using alcohol or drugs to make you feel better
  • not doing things you used to enjoy
  • having trouble concentrating or making decisions

Thoughts

  • “I’m a failure.”
  • “It’s my fault.”
  • “Nothing good ever happens to me.”
  • “I’m worthless.”
  • “Life’s not worth living.”
  • “People would be better off without me.”
  • “I wish I were dead.”

Feelings

  • overwhelmed or hopeless
  • useless or not good enough
  • irritable, restless or agitated
  • frustrated or miserable
  • unhappy or sad
  • empty or numb
  • frequent mood changes

Physical symptoms

  • tired all the time, sluggish or lethargic
  • trouble sleeping—either too much or too little
  • sick, run down or no energy
  • headaches or muscle pains
  • upset stomach
  • changes in appetite—eating more or less

“I would talk to people and a couple of times I called the Distress Line— they have people to listen to you.”

~Ashley, mom of two children

Symptoms of anxiety

Behaviours

  • having trouble sleeping
  • avoiding people, places or responsibilities
  • using alcohol and drugs to make you feel better
  • starting things and not finishing them
  • pacing, fidgeting, or being restless
  • re-checking things often such as if the house is locked

Thoughts

  • feeling scattered or having trouble concentrating
  • thinking about the worst
  • easily distracted
  • having problems remembering things

Feelings

  • tense, stressed or uptight
  • panicky, unsettled or irritable
  • things do not seem real or they feel strange
  • feeling that something bad is going to happen

Physical symptoms

  • tight or painful chest, feeling like your heart is pounding
  • dizziness, sweating or shaking
  • nausea or upset stomach
  • body aches or tense muscles

Depression and anxiety may happen during your pregnancy or after your baby’s birth. Find information on postpartum depression and getting help in our postpartum section.

Call Health Link at 811 or your health care provider if you’re concerned that you or your partner may have symptoms of depression or anxiety.