Self-Help Tips for Your Mental Health During Pregnancy

When you’re pregnant, it’s important to take steps to keep your mind and body healthy. Try different things to figure out what works best for you, but here are some tips for where to start.

Start with Exercise

• Incorporate regular exercise.
• Try pelvic floor exercises, which can help with birth and recovery.
• Talk with your support people or your care team about any concerns you have about your body, including about intimacy.

Focus on a Healthy Diet

• Eat foods that will help you stay healthy and help your baby grow.
• Learn about BMC’s Preventive Food Pantry.
• Find more meal resources and support.

Spend Less Time on Social Media

It’s okay for your pregnancy experience to look different from anyone else’s.

If you use social media, be cautious with ads and health tips—they may not be accurate or safe for you. Before trying any product or specific health plan, talk with your healthcare provider.

Practice Relaxation 

• Use diaphragmatic breathing (breathing deeply from your belly).
• Try meditation or mindful breathing.
• Spend time in nature or just outside.
• Try to make time for small, enjoyable activities, like painting your nails, brushing your hair, doing art, or taking a bubble bath.
• Incorporate aromatherapy into your daily life.
• Schedule a massage.

Join a Parenting Group to Prepare

There are many groups you can join, but here are a few ideas:

• The Family Nurturing Center in Dorchester: At FNC Dorchester, families can connect and learn through playgroups, classes, programs, and community events designed to empower caregivers as their children’s first teachers and advocates. Resources, referral services, and advocacy for families with young children are also available.
• City of Boston Parent and Family Support: The City of Boston provides free resources to help families and children develop and grow, including parenting classes, family-friendly events, playgroups, and trustworthy information about child development.