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.”
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.”
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.”
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.”
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.
Remember that you can reach out to PANDA on 1300 726 306 Mon-Sat or the Butterfly Foundation Helpline on 1800 334 673 seven days a week 8am-midnight.
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Mental health checklist
How are you going?
Everyone’s experience of pregnancy, birth and parenting is unique and brings different rewards and challenges.
Complete our online mental health checklist to see if what you’re experiencing or observing in a loved one could be a reason to seek help.
PANDA National Helpline
Find someone to talk to, Monday to Saturday.
1300 726 306
Call 000 for police and ambulance if you or someone else are in immediate danger
Talk with friends or family
Consider talking about how you are feeling with someone you trust. This might be a friend or family member. Once you starting talking you might be surprised at how many others have had similar experiences and the support they can provide you.
Talk with your doctor
Talking with your doctor can be an important step to getting the help you need. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist.
Get help now
If you are having suicidal thoughts or are feeling disorientated it’s important to get help immediately. PANDA is not a crisis service, if you need immediate support call Lifeline 13 11 14 (24/7).