Why You Might Be Feeling Alone During Pregnancy, And How To Seek Help

Expecting a child can be exciting, but some expecting mothers may experience loneliness during this phase of life. Changes in social habits, along with the stress and anxiety that can be associated with this major life change, may contribute to loneliness. Loneliness, particularly when paired with social isolation, may be an early sign of mental health conditions like perinatal depression (depression during and after pregnancy). It can be important to seek support if you experience these or other mental health concerns while pregnant. Often, working with a licensed therapist can offer relief from challenging symptoms.

Common reasons for feeling alone during pregnancy

During pregnancy, loneliness may be a common and recurring experience for expecting mothers. Common reasons for loneliness during pregnancy can include the following:

• Physical changes: Pregnancy may cause a variety of physical changes, like discomfort and fatigue. Some amount of tiredness can be normal during pregnancy, but when this extends beyond normal fatigue, it can lead to a sense of loneliness and may be a sign of depression. 
• Emotional changes: Changes in hormones and emotions can impact how expecting mothers react to stimuli in the world around them. In some cases, this can lead a pregnant woman to withdraw socially during times of high stress. 
• Limited social support: Women who have a limited social support system may experience an increased sense of loneliness during pregnancy. Having a network of close friends and family members may reduce loneliness during pregnancy. 
• Relationship strain: For single mothers, mothers with unsupportive partners, and those who experience frequent relationship conflicts, pregnancy can be isolating. 
• Comparisons and expectations: Pregnant women who have high expectations of themselves or who compare their pregnancy to others may experience increased isolation and loneliness. In some cases, social media may play a role in a mother’s expectations of what pregnancy should be like, and if reality doesn’t match these expectations, it could lead to a sense of isolation. 
• Pre-existing mental health conditions: Pregnant women who are living with pre-existing mental health conditions, such as depression or anxiety disorders, typically have an increased risk of loneliness while pregnant.  

Impact of loneliness on pregnancy

Loneliness may impact both the pregnant mother and her unborn child. It can have an effect on a woman’s overall emotional well-being and may lead to an increased risk of perinatal depression. During pregnancy, depression may impact an expecting mother’s physical and mental health and could lead to a lack of self-care or failure to attend prenatal checkups. 

Untreated depression may also contribute to complications for the unborn child, including premature birth or low birth weight.

In addition to increasing the risk of depression, loneliness may also be linked to increased stress and anxiety, which can lead to challenges with managing daily responsibilities. Preparing to welcome a new baby can be accompanied by increased stress as the due date approaches, and pregnant women may sense they are alone during this process. 

Loneliness may also impact an expecting mother’s physical health. For instance, loneliness has been linked to changes in appetite. These changes may include eating more or less than is healthy or consuming foods that are less nutritious. Loneliness may also contribute to changes in sleep patterns, making it harder to fall and stay asleep. This, in turn, can increase fatigue, tiredness, and depression, potentially leading to a cycle that can be challenging to manage. 

Practical tips for managing loneliness

Although loneliness can be highly impactful, it is possible to manage it and improve overall well-being. Some practical tips for managing loneliness may include the following: 

• Establish a routine: Preparing for childbirth can be a busy time for expecting mothers, and it can be a challenge to get everything ready for a child while also taking care of yourself. Establishing a healthy self-care routine that involves exercising and eating nutrient-rich foods may improve mood. 
• Engage in hobbies and interests: Finding joy in hobbies or engaging in new creative outlets, especially in a group setting, can reduce feelings of stress and loneliness for pregnant women. 
• Develop and nurture positive relationships: During pregnancy, it can be important to nurture existing connections. Pregnancy may also be a good time to develop new relationships, especially with other mothers or pregnant women who may be going through similar experiences. 

How to seek help and build a support system

It can be important to remember that you do not need to go through pregnancy alone, and seeking support can improve your mental and physical health. The first place to start when building a support network may be with your partner (if applicable) or close friends and family members. Talking with your partner about your feelings of loneliness may help them understand your emotions and more effectively support you. Close friends and family members may be able to offer practical and emotional support as well.  

In addition to developing a support network of friends and family, it may be beneficial to seek out support groups with other expecting mothers. These support groups may be beneficial because they allow pregnant women to discuss concerns, stressors, or emotions in a group with others who are experiencing similar situations. A support group, especially when led by a mental health professional, may offer a more unbiased view of pregnancy and a wider variety of solutions for challenges like loneliness. 

Professional support for loneliness

For expecting mothers, seeking professional support from a licensed therapist may be an effective way to navigate difficult emotions and reduce loneliness. A therapist may implement a variety of strategies to identify and restructure negative thought patterns. 

During pregnancy, an expecting mother may have many appointments to attend, and the thought of adding a weekly therapy session may be overwhelming. Online therapy can empower women to attend regular sessions from the comfort of their homes or other preferred locations, and appointments can be scheduled at convenient times, even outside of typical office hours. 

Studies suggest that online therapy can be an effective way to reduce loneliness and address other mental health concerns that can arise during pregnancy.

Takeaway

While pregnancy can be a time of great joy and excitement, it also can be a time of increased loneliness. Changes in hormones, physical comfort, and lifestyle can lead expecting mothers to believe they are alone in navigating pregnancy. Loneliness may be linked to depression and can impact the health of both the mother and the fetus. It can be helpful to lean on friends, family, and support groups, as well as to practice self-care, engage in hobbies, and reach out to a licensed therapist for further guidance.