5 Effective Ways to Cope With Anxiety When Pregnant

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Expecting a bundle of joy could bring a mix of emotions. You’re happy, excited, but most of the time, also anxious. Having anxiety when pregnant is indeed worrisome, and you might ask yourself, is this a normal part of pregnancy?

That being said, knowing everything about pregnancy with anxiety can help you deal with it effectively. So, let’s explore what pregnancy anxiety is and how you can cope with it. 

How do you define pregnancy anxiety? 

If you feel anxious while pregnant, such a feeling is referred to as pregnancy or antenatal anxiety. Pregnancy anxiety is when expectant mothers experience excessive fear, worry, or uneasiness during their pregnancy. 

Anxiety in early pregnancy can continue throughout the whole nine months. The anxiety you may feel can manifest in physical and psychological symptoms, impacting your well-being and potentially affecting fetal development.

What are the causes of anxiety during pregnancy?

Many factors can trigger anxiety during pregnancy, making it a complex and individualized experience. Anxiety and pregnancy are closely related, and here’s why. The combination of physical, hormonal, and emotional changes during pregnancy can lead to a mix of elevated anxiety levels. 

Anxiety when pregnant can be caused by worries about the health and well-being of the baby, the anticipation of childbirth, pregnancy complications, and the uncertainties of becoming a new parent.

Anxiety can worsen due to hormonal changes as well as other factors like financial worries, lack of social support, and relationship problems.

What are the anxiety symptoms to watch out for during pregnancy? 

If you are experiencing anxiety while pregnant, you need to know the different symptoms to watch out for. Pregnant and anxiety symptoms may differ for each person, but here are some common indicators to watch out for during pregnancy include:

• Excessive worrying

It’s that constant feeling of fear, uneasiness, and even being overwhelmed with all the changes happening.

• Physical symptoms and pains

You may experience rapid heartbeat, shortness of breath, dizziness, sweating, and trembling.

• Sleep pattern changes

You may find falling or staying asleep difficult as pregnancy can worsen due to racing thoughts or worries.

• Changes in eating habits

It could be an increase or decrease in appetite resulting from anxiety-related stress. Note that this is also a common sign of pregnancy.

• Irritability

You can experience an overall feeling of being easily agitated, restless, or on edge, even in non-stressful situations. 

• Difficulty concentrating

Due to heightened anxiety, pregnancy and anxiety can make it challenging to focus or make decisions.

• Intrusive thoughts

It’s the recurring and distressing thoughts or fears that are difficult to control and would often affect your peace. 

• Panic attacks

You may experience sudden and intense episodes of unknown fear or terror. Physical symptoms like chest pain and a sense of impending doom often accompany it.

What are the risk factors for anxiety during pregnancy? 

Fear in pregnancy is no joke. Anyone can develop anxiety early in pregnancy until before giving birth. However, the intensity and the symptoms one can experience may differ.

That being said, there are, however, a few risk factors for anxiety during pregnancy. This means you’re at a higher risk of developing severe anxiety during pregnancy.

• Previous anxiety disorders or diagnosis
• Stressful life changes or events
• Developing high-risk pregnancies due to illnesses 
• Previous miscarriage
• Hormonal fluctuations
• Physical pain or discomfort
• Family history of anxiety or depression
• Stress at work or even at home
• Lack of support or a partner 
• History of an abusive relationship
• Financial problems or lack of proper nutrition

All of these factors could affect a person’s pregnancy and contribute to a heightened risk of developing anxiety during their pregnancy.

5 effective ways to cope with anxiety when pregnant

If you’re experiencing anxiety during pregnancy, you’d want to know how to deal with severe anxiety while pregnant. Know that anxiety when pregnant is a common occurrence. But, still knowing how to calm anxiety while pregnant is vital. 

You must do your best to overcome the feeling of anxiety before it overcomes you. Here are some ways to cope with anxiety during pregnancy:

1. Practice mindfulness and meditation

Every expecting mother may experience fears during pregnancy. To some degree, it’s quite understandable why expecting mothers fear the unknown. After all, they’re bringing a child into this world and want the best for this new life.

By practicing mindfulness and meditation, you could significantly reduce anxiety levels during pregnancy. These techniques teach staying present and observing thoughts and emotions without judgment. 

Practicing regular mindfulness exercises could help calm the mind and lower stress hormones, leading to a greater sense of peace and relaxation. You can promote your well-being and reduce anxiety by practicing deep breathing exercises, guided meditations, and yoga.

2. Engage in regular exercise

While exercise is good for physical health during pregnancy, it helps significantly manage anxiety. Endorphins are natural mood enhancers our body releases by engaging in safe physical activities like walking, swimming, and even prenatal yoga. 

Also, exercise can significantly reduce stress hormones and distract you from anxious thoughts. Remember that before doing so, it’s still best to consult your doctor, especially if you have a high-risk pregnancy.

3. Connect with a support system

When fears of pregnancy attack, it’s essential to have a strong support system. This could be your spouse, family members, or friends. During your most challenging times, they could help you cope with anxiety. Don’t hesitate to contact your loved ones and allow them to help you. 

Talking openly about your anxieties and fears can provide comfort and validation. 

4. Practice self-care and relaxation techniques

Taking time for self-care and relaxation is essential, especially during pregnancy. Go for activities that bring joy and relaxation, such as reading a book, taking a warm bath, enjoying a hobby, or spending time in nature. Remember to prioritize restful sleep and create a calming bedtime routine.

Don’t be afraid if you’re experiencing anxiety during pregnancy. Check out the story of Katie, who had experienced anxiety three or four years before her first pregnancy, and how she coped with it:

5. Seek professional support

Cope with anxiety during pregnancy by seeking professional support. Don’t be afraid to reach out to a qualified mental health professional. They could help you, and they are the ones, such as a psychologist or counselor, who specializes in working with pregnant women. 

They could provide a safe and non-judgmental space to discuss your feelings, fears, and concerns. If needed, they could offer evidence-based coping techniques tailored to your specific needs. 

Commonly asked questions

Navigating the realm of pregnancy brings forth a multitude of emotions and questions. Following are some of the queries that may arise during pregnancy:

• Is it normal to feel pregnancy anxiety? 

Yes, feeling pregnancy anxiety is entirely normal. You may feel alone with this, but you’re not. To a certain degree, most expectant mothers will experience anxiety when pregnant. It comes with all the uncertainties of becoming a parent and wanting to be a good parent to your unborn child.

Seeking support and coping strategies can help manage these feelings and promote a healthier pregnancy experience.

• How does feeling anxious affect my pregnancy?

Anxiety while pregnant affects you and your unborn baby. Feeling anxious during pregnancy can impact both the expectant mother and the baby. High anxiety levels, if uncontrolled, may increase the risk of complications. 

These complications could be preterm birth, low birth weight, and developmental issues in the baby. For the mother, anxiety when pregnant can lead to sleep disturbances, elevated stress hormones, and difficulty coping with the challenges of pregnancy. 

• What are the different signs of anxiety during pregnancy?

Signs of anxiety during pregnancy may include all or some of the following, such as excessive worry about the baby’s health, financial stability, and fear of childbirth. A person could also feel restless, irritable, and have difficulty concentrating.

There would also be sleep disturbances, changes in appetite, and physical symptoms like a rapid heartbeat or shortness of breath. Most pregnant women who exhibit these signs would even find it impossible to relax. 

• When is the right time to seek professional help for anxiety during pregnancy?

Trying different ways how to treat severe anxiety while pregnant may work. But when is the right time to seek professional help for anxiety during pregnancy? The answer is when the expectant individual experiences persistent anxiety symptoms that interfere with their daily life or ability to cope. 

If the anxiety symptoms are already causing distress and affecting the pregnancy experience, seeking support from a professional mental healthcare provider is essential. 

Dealing with anxiety when pregnant the right way!

Expectant mothers often experience anxiety during pregnancy, and this is quite common. People who are expecting may experience different levels of anxiety when pregnant. 

However, it’s still vital that we recognize the signs of anxiety and understand its risk factors. By doing so, we can help take proactive steps to manage our emotional well-being. 

Coping with pregnancy anxiety can be achieved by seeking professional support, practicing mindfulness, exercising regularly, connecting with a support system, and prioritizing self-care. Early intervention can lead to effective coping strategies, reduced complications, and promotion of a positive pregnancy journey.