Coping mentally and emotionally

Physical and mental health go hand in hand, and it’s not unusual to suffer mentally when you’re feeling unwell for so long. 

Avoid thinking ahead more than the next few days. Torturing yourself with ‘I have 20 weeks of this left to go’ is not helpful. Take one day at a time and at the end of the day acknowledge that you have one less day to get through.

Lying alone in bed or on the sofa can make you feel isolated. If you’re able to watch TV then watch your favourite films or series, or perhaps something new. If watching TV makes you nauseous, try radio or audiobooks instead. You may find music therapeutic, or adult colouring-in books, finding something which can entertain you in those moments of relief will help with the isolation and boredom.

Having friends who can come over for a while and just be around will help a lot with the loneliness that many people feel. If you are okay to talk on the phone, call friends or family to keep you company, or if you can’t talk in real time, sending messages or voicenotes can help too. 

If you are depressed,  having suicidal thoughts, or considering termination because you cannot cope any more, please reach out to your GP or maternity hospital and tell them you are very concerned about your mental health. Ask for a referral to the perinatal mental health team. 

Thank you to our friends at Pregnancy Sickness Support for allowing us to adapt some of the content above.