Body Image During Pregnancy and How It Impacts Your Mental Well-Being
In this blog, Perinatal Anxiety and Depression Australia (PANDA) and the Butterfly Foundation have come together to support expectant mothers experiencing body image concerns.
For some women, seeing their bodies transform during pregnancy can stir up a mixture of emotions. Feelings of joy and gratitude can be challenged by overwhelm and body dissatisfaction. Often these feelings develop from unrealistic expectations about how pregnancy should look.
Loss of Control
“I neither recognised the body I saw in the mirror nor how my body felt from the inside.” PANDA Community Champion
It can be challenging to recognise yourself with all the changes happening to your body during pregnancy. Some of these changes include:
- Weight gain
- Stretch marks
- Fluid retention
- Skin changes
- Fatigue
- Mood swings
- Constant trips to the toilet
It is understandable you might feel disconnected and a sense of losing control.
On top of that, your usual routine might be thrown off. Managing persistent nausea, adjusting to dietary changes, and not being able to exercise like you’re used to can contribute to negative self-talk.
Avoid Comparing Yourself to Others
Pregnancy is a time when you might find yourself receiving unwelcome belly touching. It is common for people to also make comments and make assumptions about your body.
- “Are you having twins?”
- “You don’t look pregnant”
- “You must be due soon!”
- “You’re all tummy”
Although it may come from a place of kindness, it can feel hurtful and have a significant impact on your mental well-being. Comments can feed into feelings of insecurity and worsen your self-confidence.
It is natural to compare your body with others. Inevitably, all expectant mums will experience weight gain, this will look different for everyone. The pregnancy journey brings many unique changes and challenges. This is especially the case for subsequent pregnancies, where women will ‘show’ earlier than their first pregnancy.
Practice Compassionate Self-Talk and Self-Care
“What we say to ourselves matters—practicing self-compassion is key.” PANDA Community Champion
Positive self-talk reinforces what an incredible job your body is doing. You could try talking to yourself differently and telling your body you’re proud of the extraordinary job it is doing to grow a human.
Focus on activities that make you feel good. This might come in the form of meditation, breathwork, reading, nature walks, or enjoying a nourishing meal.
Honest Communication
“You can be grateful for your pregnancy and also experience body image concerns—it’s okay to feel both.” PANDA Community Champion
So many women feel pressured to be grateful for pregnancy. As a result, they might not voice when they are struggling or have body image worries.
It is okay to acknowledge that you are having a difficult time accepting change. By sharing your concerns, you can try to lighten the heavy load that your thoughts have on your mental well-being. Opening up to someone can bring another perspective and make you feel less alone.
Start by having an honest conversation about your feelings with your partner, relative, friend, or health professional. You can also call PANDA for support at 1300 726 306.
Role Modelling Healthy Body Acceptance
“Your body is creating new life, which is an incredible thing.” PANDA Community Champion
If you’re growing a little human, chances are you want them to have a healthy relationship with their body. That starts with how you treat your body.
Even if you don’t love every aspect of pregnancy, you could try to reframe your thoughts by focusing on the incredible job your body is doing.
Get support
If you’re struggling, remember that you can reach out to PANDA on 1300 726 306 Mon-Sat or the Butterfly National Helpline on 1800 ED HOPE (1800 33 4673) or chat online or email, 7 days a week, 8am-midnight (AEDT).
