Dr Preeya Alexander: Raising mentally healthy mums

ARTICLE

09 November 2023

3 min read

Healthy Mind

With one in five expectant or new mums struggling with their mental health, AIA Health Expert Dr Preeya Alexander shares her tips to help parents cope with this huge transition.

We understand the physical changes that come with having a baby – but what about the mental ones? Hormonal fluctuations, changing relationships, sleepless nights and identity shifts can all impact your mental wellbeing.

According to NSW Health, one in five women will have some form of mental health concern during the perinatal period¹(spanning from pregnancy to one year postpartum). Certain factors – like a personal or family history of mood disorders, feeling socially isolated or experiencing a difficult birth – can increase your risk.

It’s wonderful to see more conversations around how new and expectant parents can nurture their brains and mood during this period of change. Here are my tips to help with this transition.

Manage your expectations

Social media has set the bar very high for new parents. Parenthood can look glamourous and perfect when we’re only seeing the ‘good’ parts on our feeds. If you’re in the trenches feeling sore, exhausted, and out of your depth, this comparison can make you feel even worse.

In my clinic, it’s not uncommon to hear a new parent say, “I feel so low. I shouldn’t feel like this after having a baby”. Shame, stigma, and guilt are still big factors when it comes to perinatal mental health, but truthfully, it’s normal to find this huge life transition challenging. It doesn’t mean you’re not an awesome, loving parent.

Instead of looking to strangers on social media, try speaking to trusted people like health professionals or close family members to get an honest idea of what to expect.

Lean on your support network

A support network is vital to help you stay connected, share the load, and avoid social isolation during the perinatal period. Yours may be made up of your partner, family, friends, colleagues, new parent groups, online support networks or other members of your community.

While it's not always easy to do (and I say this from experience), it’s important for new parents to ask for and accept help if needed. Depending on the type of birth you have, you may be psychologically, emotionally, and physically drained. A little bit of breathing space can do a world of good. If someone trusted offers to watch your baby so you can duck to the shops, have a long shower, or go for a walk around the block, try and say ‘yes’ with plenty of gusto (and no guilt!).

Support your mood and brain

There are plenty of evidence-based measures, including practising mindfulness and eating plenty of fruits and veggies, that can support your mental wellbeing in the perinatal and postpartum period.

At the six-week check-in, I prescribe most new parents with some sort of physical activity – the type of physical activity and amount varies depending on the type of birth and other factors. You might start low and go slow, but any movement can have benefits for the brain and mood. In fact, research has shown that just an hour of exercise per week can reduce the risk of depression².

Sleep is also a big factor when it comes to mood, but it can be hard to come by in the late pregnancy and postpartum period, when night wakes are more frequent. For many, the well-worn advice of “sleep when the baby sleeps” isn’t always feasible. Instead, I suggest banking sleep whenever you can. That may mean an 8pm bedtime for a few months but remember – it won’t be forever!

Be rewarded for being mindful

AIA Vitality members can earn up to 3,000 Vitality Points per year (15 points per day, capped at 75 points per week) for taking and tracking just 10 mindful minutes per day through an eligible app.

When and how to ask for help

If you (or those close to you) are persistently concerned about your mood or worried you’re not your “old self”, it’s important to speak to someone.

Reach out to a family member, friend, support service (like PANDA or BeyondBlue) or qualified health professional (like your GP, midwife, or obstetrician) who can support you with any necessary medical interventions. If you ever have thoughts of not wanting to be here anymore or wanting to hurt your infant, please seek urgent emergency medical attention.

It’s not just mums who are challenged by new parenthood. Partners are also at risk of mental health struggles, with up to one in ten fathers experiencing perinatal depression³. Partners should also focus on measures which can support the mood (like moving the body and eating lots of fruit and vegetables) and ask for help if needed.

Letting someone know you’re struggling is a big step, but getting mental health support doesn’t make you an “inferior” or “ungrateful” parent. In fact, quite the opposite. Getting the help you need can make you happier, healthier and ultimately more capable of enjoying life with your new baby, so your whole family can thrive.

Footnotes:
¹https://www.mlhd.health.nsw.gov.au/about-us/newsroom/media-releases/perinatal-anxiety-and-depression-awareness-week

²https://www.medicalnewstoday.com/articles/319607

³https://www.mlhd.health.nsw.gov.au/about-us/newsroom/media-releases/perinatal-anxiety-and-depression-awareness-week

Dr Preeya Alexander

Dr Preeya Alexander is a general practitioner based in Melbourne and our resident AIA Vitality Expert. She’s passionate about improving health and wellbeing literacy for all Australians. A prominent expert health educator, Preeya has featured across a range of TV, news and digital media, as well as running her own successful blog, The Wholesome Doctor.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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