Taking care of your mental health during pregnancy | hioscar Blog | Oscar
Taking care of your mental health during pregnancy
We've got some helpful tips on how you can take good care of yourself, and why it's so important.
Maternity & Newborn CareClinically Speaking
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We've got some helpful tips on how you can take good care of yourself, and why it's so important.
Pregnancy is a big life event that can feel exciting, overwhelming, scary, and everything in between. There’s so much to consider, logistically and emotionally, as your body changes, you prepare to give birth, and the dynamic of your family evolves.
Oscar is here to help you stay well. We’re sharing some tips on looking after your mental health before (and after) your baby is born.
Tip #1 - Stay connected to people.
Join a parents’ group. Connecting with other expectant or new parents can help you feel less alone in your pregnancy journey. Got a friend who’s pregnant at the same time? You can find support by sharing your experiences and the things you’ve found most helpful.
Tip #2 - Take care of your body.
In the early days of pregnancy especially, you may not feel like exercising or eating healthy, as your body adjusts to all the physical and mental changes happening. However, being active during pregnancy has many benefits, including increased endorphins, improved sleep, and healthy weight maintenance. The American College of Obstetrics and Gynecologists emphasize the importance of exercise during pregnancy: “Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. Contact activities with high risk of abdominal trauma or imbalance should be avoided.” Try walking or a prenatal yoga class. Meditation also offers some of the same physical benefits and brings a sense of peace throughout your pregnancy. Remember to always listen to your body, and go at your own pace.
Nausea in early pregnancy, or morning sickness, is completely normal, though can make it difficult to eat healthy meals. Frequent smaller portions (opens in new tab) can help; and salty foods, ginger, dry toast are all good options to have in the morning and throughout the day in those early weeks of pregnancy. Typically nausea lasts until 14 weeks of pregnancy, but can last up to several months for some women.
Once you’re feeling better from the early nausea days, it’s important to eat whole grains, fruits, vegetables, healthy fats like nuts and olive oil, and lean proteins, combined with a prenatal vitamin. Avoid foods with high risk for Listeria like sushi and lunch meat, and refrain from alcohol. Also, don't forget to limit your caffeine intake to one cup of coffee per day. Good nutrition will not only make you feel better and reduce your risk of gestational diabetes, but may also positively impact your baby’s health (opens in new tab).
Maintain a regular sleep schedule. Sleep is essential in regulating your growth hormones, which affect the development of your baby. Using a body pillow can help you feel more comfortable and get used to sleeping on your side. If you’re having trouble sleeping because of stress, try meditating. You can start simple. Just lie down, close your eyes, and focus on breathing deeply. If a thought pops into your head, let it go and return your attention to your breath. Trust us when we say you'll want to catch up on sleep now before the baby comes.
Tip #3 - Be kind to yourself. Let go of expectations. Every pregnancy is different, and the spectrum of what’s “normal” is broad. Your experience may be unique to others’, and it’s just as valid. Try to release any thoughts about what you “should” be doing and feeling to make space for what’s really going on. Judging yourself will only cause distress, so you might as well let that inner voice go.
Find time to do things you enjoy. Even though your body’s changing, you’re still you, and it’s important to stay connected to what brings you joy. Carve out a little time every day—even if it’s just fifteen minutes— to do something for yourself. Practice a hobby, read, or watch your favorite TV show. (Sounds much more relaxing than the news, right?)
Related Reading | Let’s talk about mental health: A guide to your Oscar resources & more
Ask for help. Pregnancy can have lots of emotional ups and downs, and it may be hard to know if what you’re experiencing needs treatment. Don’t be afraid to reach out to your doctor or therapist with questions. And if you just need relief from a chore or errand, that’s okay too. There’s no shame in leaning on your friends and family. You’ve earned it. Remember - keeping up mental health doesn't end when your baby is born. After giving birth, you may experience a range of feelings from joy and excitement to anxiety and fear. This is normal.
If you’re feeling depressed for more than two weeks after your baby is born, you may be experiencing postpartum depression, which affects 1 in 8 women (opens in new tab), and is a serious condition that shouldn’t be dismissed. Here are some postpartum depression signs to look out for:
Feelings of anger, irritability, and/or sadness.
Feelings of guilt, shame, or hopelessness.
Lack of interest in the baby.
Appetite and sleep disturbance.
Loss of interest in things you used to enjoy.
Thoughts of harming yourself or your baby.
Postpartum anxiety (opens in new tab) is a less talked about condition that still affects up to 21% of new moms and about half of those with postpartum depression. Here are some postpartum anxiety symptoms to look out for:
Changes in eating and sleeping.
Shortness of breath.
Racing thoughts.
Nausea or stomach aches.
Rapid heartbeat.
Inability to focus or sit still.
If you’re experiencing any of these symptoms, don’t worry; there is nothing wrong with you. Postpartum depression and anxiety are fairly common pregnancy complications. They can be treated with psychotherapy, medication, or both, and it’s important that you seek help. The good news is, Oscar offers mental health services for all our members. If you’re looking for a new doctor, treatment center, or group, start by searching on hioscar.com or in the Oscar app, or give your Care Team (opens in new tab) a call. We’ll connect you with a trusted Oscar provider near you who offers mental health services.
An Oscar Virtual Primary Care provider (opens in new tab)* can help you with everything from referrals to exploring self care practices like meditation. They can also prescribe some medications, such as an antidepressant, and work with you to find the right drug and dose over time.
Mental health resources available through Optum and Cigna Healthcare + Oscar members
Crisis Support Helpline: Optum’s toll-free helpline is open 24/7, (866) 342-6892
Virtual Substance Use Disorder (SUD) Support: WeConnect (opens in new tab) provides peer and contingency management support for SUD while members are unable to access in-person support.
Virtual Mental Health Visits: We partner with Doctor On Demand (opens in new tab) to provide virtual mental health visits; register here (opens in new tab) using your Oscar ID and selecting “Oscar” as the Health Plan option on the drop-down menu. Costs vary based on your plan with Oscar.
National Hotlines
If you or someone you know is experiencing emotional distress, here are the options available to provide immediate crisis and non-crisis counseling and support.
The Substance Abuse and Mental Health Services Administration hotline: (800) 662-4357
The National Suicide and Crisis Lifeline is phone number: 988
If you or a loved one need immediate crisis support, call or text the National Suicide Prevention Lifeline for free at 988, or chat 988lifeline.org (opens in new tab).
*Oscar's Virtual Primary Care offerings are pending regulatory approval in select markets, and are only available for Individual and Family Plan members ages 18 and over. Oscar’s Virtual Urgent Care offerings are not available in US territories or internationally. Prescriptions, visits and services may be limited per provider discretion.
**Oscar’s Virtual Urgent Care offerings vary by market and may not be available in your service area. Prescriptions, visits and services may be limited per provider discretion. Prescriptions, visits and services may be limited per provider discretion.
Virtual Urgent and Primary Care Providers are employed by Oscar Medical Group and are not employed by Oscar Health, Inc.
This content does not constitute medical advice and is not meant to be a substitute for professional medical advice, including diagnosis or treatment. Contact your physician with any questions you may have regarding your personal health. If you are experiencing a medical emergency, dial 911 for immediate assistance.
