Anxiety and low mood in pregnancy

Pregnancy is often painted as a glowing, joyful time — so it can feel isolating when your experience is also, or instead, anxious, flat, tearful or overwhelmed. If that’s you, please hear this: you are not alone, you have done nothing wrong, and what you’re feeling is both common and treatable.

Antenatal anxiety and depression affect around 1 in 5 expectant parents in Australia. Hormones, exhaustion, big life changes and the sheer weight of what’s coming can all play a part — and a past history of anxiety or depression, or a difficult pregnancy, can raise the odds. None of it is a character flaw or a sign you won’t be a good parent.

It can be hard to tell ordinary pregnancy ups and downs from something more. Worth paying attention to: feeling persistently low, anxious or on edge most of the time; losing interest or pleasure in things; constant worry or racing thoughts you can’t switch off; trouble sleeping beyond the usual; feeling disconnected or numb; or these feelings lasting more than a couple of weeks.

The most important thing is to tell someone. Your midwife and GP ask about emotional wellbeing for exactly this reason, and they will not judge you — they help people through this all the time. Effective support ranges from talking therapies to practical help to, when appropriate, safe treatment options your doctor can discuss with you.

Alongside professional help, the everyday basics genuinely matter: rest, gentle movement, daylight, staying connected to people who lift you, and lowering the bar on everything non-essential. You don’t have to earn rest, or “snap out of it”.

A few self-help strategies are worth weaving in, especially for anxiety. Be wary of late-night “Dr Google” and doom-scrolling — they tend to feed worry rather than settle it; save specific health questions for your midwife. Some people find it helps to set aside a short, contained “worry time” rather than letting anxious thoughts run all day, and slow breathing or simple mindfulness can take the edge off in the moment. Keep some gentle structure to your days, and stay close to the people who steady you. And if you were already taking medication for anxiety or depression before pregnancy, don’t stop suddenly — talk to your doctor, as many treatments can be continued safely, and unmanaged illness carries its own risks. Getting the right support early tends to make everything easier.

Australia has dedicated, free support: PANDA’s National Helpline (1300 726 306) is staffed by people who understand perinatal mental health, and Beyond Blue offers support around the clock. If you ever have thoughts of harming yourself, please reach out immediately — call Lifeline on 13 11 14, or 000 in an emergency. Reaching out is the bravest and most loving thing you can do, for you and your baby.