What I Learned About Navigating Pregnancy and Childcare During Pandemic Times

Parenting is undoubtedly one of the biggest challenges in life and as an expectant mother during the COVID-19 pandemic, I certainly felt the brunt of it. The unprecedented complications and health risks the pandemic brought along were confusing and worrisome. Due to the shutdowns and social restrictions, me and my husband could not have family or friends come over to help us physically. We had to prepare ourselves the best we could through the resources available and frequent calls home.

Planning the arrival of our first child seemed like a humongous task, and I had also developed Gestational Diabetes Mellitus (GDM), which meant that I was to follow a strict diet and take insulin shots to maintain my baby girl’s optimum health. Coupled with excessive morning sickness in the second and third trimester, I was drained and overwhelmed like never before. 

Maternal anxiety and stress during antenatal period are directly associated with poor neonatal outcomes. They can result in low birth weight, complications such as preeclampsia, and preterm delivery. New studies are being conducted as there are concerns about the long-term negative effects of pandemics on both women’s and infants’ mental health. Some recent research has shown that pregnant and postpartum women are at higher risk of developing heighted anxiety, depression, and post-traumatic stress disorder due to the psychological toll the COVID-19 pandemic exacted. Hence, prioritizing your mental health along with your physical is the best approach to follow and here are some simple tips that will certainly help:  

Set a Daily Schedule: Even though it is easier said than done, organizing your day by establishing a routine can go a long way in managing anxiety and stress. Schedule every detail in a planner including your meal and medicine timings, appointments with your doctor, and even mundane household chores. Even if you fail at first, be patient and keep at it. Soon you will realise that sticking to a daily schedule before and after the baby arrives will help in getting things done more efficiently, ensure you do not miss your medical appointments, and crossing out the tasks on your daily checklist will also provide you with a sense of achievement and productivity. Setting alarms and reminders can help but do not treat them as set in stone, for that can cause additional distress. 

Engage in Self-Care: Often expecting/new mothers feel guilty about taking some time out for themselves to relax or even doing things that they love. Caring for yourself does not mean being selfish. For the overall well-being of both your infant and you, take frequent breaks to nap so that you are well-rested. You can also benefit from the therapeutic power of music by downloading apps that provide a range of soothing sounds and scores for unwinding or uplifting your emotions. Indulge in aromatherapy but make sure the candles and air diffusers you are using are non-toxic and hypoallergenic. Same applies for haircare, skincare,and beauty products you might want to use for your self-care rituals, and you can consult a dermatologist or your GP regarding their safety. The best part about self-care is that it does not involve other people and it empowers and rejuvenates you from within. 

Identify Your People: The proverb “It takes a village to raise a child” holds true as nobody is perfect, and we all can benefit from the experiences and suggestions of others at times. Identify the people in your social circles and family whom you can trust and rely on right at the beginning of your pregnancy. Those you can stay in touch with often. Also, designate at least one person who is local and ideally nearby in case of an emergency. Avoid negative and toxic individuals who have proved to be a source of any unpleasantness is the past. There are plenty of support groups online that you can explore as well. These pregnancy forums will prevent you from feeling isolated. They provide a sense of belonging and reassurance that you are not alone and are a part of a larger community.        

Communicate with Your Partner: If you do have a partner to share this phase of your life with, then do communicate with them openly about your needs and keep them in the loop as your pregnancy progresses. Divide your chores and ask them to help with cleanliness and sanitization around the house, which are a priority during pandemics. Even after the baby is born, ask them to take over when you need to rest or sleep, and do let them know how grateful you are to have them around every now and then.  

Be Mindful of Your Diet and Physical Activities: Proper nutrition, non-strenuous regular exercise (which you must ask your doctor about), plus adequate sleep constitute the holy trifecta for a healthy pregnancy and can aid in overcoming mood-regulation irregularities. Iron and vitamin deficiencies can leave you feeling low and drained. Unless you have complications or an at-risk pregnancy, ask your doctor if you can engage in light physical activities like pilates, yoga, or walks, which can help boost your feel-good hormones called endorphins.   

Embrace Body Positivity: Each person’s maternal journey is unique and so is their body’s reaction to pregnancy. In the age of social media, it is difficult to not fall into the trap of comparing yourself with others. Be mindful of your media consumption and be realistic about your appearance. Accepting all the bodily changes and being compassionate towards yourself are some of the best ways for achieving internal harmony. Superficial beauty standards can be harmful to both your baby’s health as well as yours.   

Connect with a Therapist: Online consultations with mental health professionals became the norm during the COVID-19 pandemic, and with any pandemic in the future as well they are likely to play an important role in perinatal and postpartum experiences of many individuals and women across the globe. In case you find yourself struggling with any aspects of maternity/parenthood, do not hesitate to ask for help. 

We at Panorama Wellness have experienced therapists who have worked with pregnant women and new mothers/ parents to alleviate their concerns related to pregnancy, giving birth, and the postpartum period. I am available for in-person counselling in Langley and Surrey if you would be interested in connecting with me. You can learn more about me in the brief bio below or by visiting www.panoramawellness.ca/mridul-jagota.