Taking Care of Your Mental Health During Pregnancy

Pregnancy is often described as a joyful time, but for many people, it can also bring feelings of worry, sadness, overwhelm, or emotional exhaustion. These experiences are more common than you might think—and they don’t make you a bad parent. They make you human.

In fact, according to the American College of Obstetricians and Gynecologists, 1 in 5 people experience a perinatal mood or anxiety disorder (PMAD) during pregnancy or after giving birth. This can include depression, anxiety, panic, or feeling emotionally disconnected. And yet, many people suffer in silence—afraid of being judged, dismissed, or misunderstood.

You deserve support. Mental health is just as important as physical health during pregnancy.

If you’re struggling, here are some ways therapy and mental health care can help:

You can talk to someone without judgment. A therapist can help you explore your thoughts and emotions in a safe, compassionate space—especially if you’re feeling anxious, disconnected, or overwhelmed.

Therapy can help you respond differently to difficult thoughts. Approaches like Acceptance and Commitment Therapy (ACT) support you in noticing painful thoughts without letting them control you, and in connecting with your values as you navigate this major life transition.

You’ll learn it’s okay to not be okay. You don’t have to “glow” through pregnancy—your experience is valid, even if it’s messy, complicated, or painful.

You can build a support plan that works for you. Whether it’s therapy, a peer group, mindfulness practices, or conversations with your healthcare provider, support can be tailored to your needs.

Flexible and virtual options are available. Many therapists offer online sessions or sliding scale fees to make care more accessible—especially important when energy or mobility feels limited.

You are not alone—and asking for support is not a weakness. It’s a meaningful step toward caring for yourself and your growing family.

If you or someone you know is pregnant and struggling emotionally, reaching out could make all the difference.

Reference:

American College of Obstetricians and Gynecologists. (2018). Screening for Perinatal Depression: ACOG Committee Opinion, Number 757. https://www.acog.org/