Spiritual reflection

Navigating Prenatal Depression and PTSD: A Personal Guide to Healing During Pregnancy

Posted by Kyra on

By Kyra Lashone 

(Blogger • Research Advocate • Self-Love Mentor)

Why I Felt the Need to Write This

As someone deeply passionate about holistic emotional healing and mental wellness, I felt the need to share this article, especially for women who feel alone during pregnancy and are dealing with trauma and depression overlapping. I want to bring clarity, compassion, and evidence-based hope to this often-silent struggle.

My Story

During my first trimester, I learned firsthand what prenatal depression and PTSD can feel like. I had never known despair like this before, and the word purgatory kept repeating in my head, defined as a state of suffering and waiting, caught between two worlds. That’s exactly how I felt: stuck, suspended, and powerless. I was constantly sick with relentless morning sickness, spending days “bed rotting,” too drained to care for myself. My emotions felt numb, as if they had spilled out of me and I could only watch from the outside. I clung to digital distractions just to get through the hours, scrolling to avoid sinking deeper into the emptiness. Nights brought no relief, only nightmares, relived traumas, all with an inability to eat. There were moments I felt delirious, disconnected from myself and from everyone around me. The not-knowing what’s next. I felt drain in my pregnancy, my health, and my future, this made the fog even heavier. Looking back, I see this wasn’t weakness but the reality of perinatal depression and trauma colliding, a silent struggle too many women endure but too few speak about.

What is Perinatal Depression + PTSD

Perinatal depression is a type of mood disorder that occurs during pregnancy (prenatal) or in the year following childbirth (postpartum). Unlike occasional sadness or fatigue, it is marked by persistent low mood, loss of interest in daily life, changes in sleep or appetite, and feelings of hopelessness. Research suggests that 1 in 7 women experience perinatal depression, making it one of the most common complications of pregnancy. For example, a pregnant woman may struggle to get out of bed, feel emotionally disconnected from her baby, or rely heavily on distractions because even basic self-care feels impossible.

Post-Traumatic Stress Disorder (PTSD) is a psychiatric condition that develops after experiencing or witnessing trauma. In the perinatal period, PTSD may arise from prior trauma (such as abuse, accidents, or medical trauma) or directly from pregnancy-related experiences, including miscarriage, traumatic birth, or severe complications. Symptoms often include flashbacks, nightmares, hypervigilance, and emotional numbness. For instance, a woman who survived a difficult delivery may avoid hospitals or experience panic when hearing medical equipment, even months later.

When perinatal depression and PTSD co-occur, the symptoms can overlap and intensify. A pregnant person might feel detached from their emotions (a PTSD symptom) while also battling overwhelming fatigue and despair (a depressive symptom). They may rely on “numbing” strategies such as constant screen time, avoiding preparing for birth because it feels triggering, or experiencing nightmares that prevent restorative sleep.

Understanding the Overlap: Perinatal Depression + PTSD

Pregnancy reshapes your body and mind, and for those carrying trauma, this transformation can reignite old wounds.

  • Prevalence of PTSD in pregnancy: Around 3.3% of women experience prenatal PTSD, rising to 4% postpartum in community samples; in high-risk groups, rates are closer to 19% during and after pregnancy.
  • Triad of symptoms: Though rare (2–3%), some women face simultaneous symptoms of depression, anxiety, and PTSD postpartum.
  • The ripple effect: In postpartum persons, as anxiety or PTSD symptoms increase, so do depressive symptoms—illustrating how deeply these conditions intertwine.

These findings reinforce the urgency of nuanced, trauma-informed care during pregnancy.

What the Research Says: Treatments That Truly Help

Therapy Is Key—and Effective

  • CBT (Cognitive Behavioral Therapy): CBT is a structured, evidence-based form of talk therapy that helps people identify and change unhelpful thoughts, beliefs, and behaviors. The core idea is that thoughts, feelings, and behaviors are interconnected, and by adjusting negative thought patterns, you can improve emotions and actions.
  • One of the most frequently studied therapies, strong evidence supports its effectiveness for perinatal depression. 
  • IPT (Interpersonal Therapy): IPT is a time-limited therapy that focuses on improving relationships and social functioning to reduce depressive symptoms. The premise is that difficulties in key relationships or life transitions can trigger or worsen depression.
  •  Also well-supported for perinatal depression, especially when focused on social support and role transitions. 
  • Many global clinical guidelines recommend psychotherapy as first-line treatment across all levels of depression severity.

Holistic treatments for Perinatal Depression and PTSD

Prenatal Yoga & Gentle Exercise

  • Low-impact exercises like prenatal yoga, walking, or swimming reduce stress, improve mood, and support physical health.
  • Helps with mindfulness, body awareness, and connecting with the baby.

Journaling & Art Therapy

  • Writing or drawing about feelings helps process trauma and depression non-verbally.
  • Journaling to the baby fosters emotional bonding and positive anticipation.

Partner & Family Involvement

  • Structured support in daily routines (meals, hygiene, chores) reduces stress and prevents isolation.
  • Open communication about needs and triggers strengthens emotional safety.

Emerging and Complementary Treatments

  • Acupuncture has shown promising results in reducing perinatal depression in both Western and Chinese studies, though evidence quality varies.
  • Groups like Postpartum Support International provide community, validation, and shared coping strategies.
  • Listening to or creating music can reduce anxiety and improve emotional regulation.
  • Playing music to the baby strengthens attachment and mindfulness.

  • Folate-rich foods (dark leafy greens, legumes) improve mood and support fetal development.
  • Sensory exercises (touching a soft blanket, holding a stress ball, placing hands on the belly) can help reduce dissociation and PTSD-related flashbacks.

Approach to My Framework

As someone who writes and supports women through emotional healing, this is how I approach my integrated treatment model: I believe in doing your own research and talking to people you trust, whether that’s your doctor, a family member, or someone who knows you well. Before making decisions about your health. I want to be clear: I am not a doctor or therapist. I’m sharing what has worked for me, what I’ve learned over the years, and insights from my background in behavioral health science. This is meant as guidance, not professional medical advice.

1. Holistic health is my foundation. I advocate exploring what works for you, experimenting with different practices, and paying attention to how your mind and body respond. This could include gentle movement, mindfulness, journaling, nutrition, or creative expression. If you’re unsure, seek medical advice to ensure your safety and your baby’s.

2. I also strongly believe in listening to your intuition. You know yourself better than anyone else. If something doesn’t feel right for you, it’s okay to block out opinions even from well-meaning people—so you can make decisions that align with your personal needs and values.

3. Ultimately, this approach is about empowerment and self-trust: researching options, trying what feels supportive, and honoring your instincts. There’s no one-size-fits-all method; the goal is to create a care plan that nurtures both your mental health and your pregnancy journey in a way that feels safe, authentic, and sustainable.

4. Experiment with small, personal adjustments. I started journaling for my baby for ten minutes a day, combined with still, gentle sun exposure outside. Over time, I noticed a subtle lift in my mood and a sense of connection I hadn’t felt in weeks. 

5. I monitor risks and other problems/symptoms with help from trauma-informed doulas and midwives who deal with these types of birth plans and embed strong OB-GYN collaboration.

My Takeaway for You

Healing is a journey its not linear, but meaningful.

  • Recognizing Perinatal Depression + PTSD is the first step.
  • Research evidence-based therapy that brings you proven relief.
  • Medication, when needed, is not failure—it’s part of safe, guided care.
  • Low-risk complementary practices can ease the journey.
  • You deserve support, monitoring, and a team that sees you fully.

Need help now? If you’re struggling, contact the Maternal Mental Health Hotline at 1-833-852-6262 or your OB-GYN. You’re not alone; healing is possible with connection, compassion, and love.

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