Remember how happy you were when you noticed the second line on your positive pregnancy test a few months ago? Now? Every bend and turn makes you nervous because you think something might be wrong. You just can’t get rid of the feeling, and it’s starting to interfere with your daily activities.
20% of people reported experiencing a new anxiety attack during pregnancy, according to research published in the Journal of Mental Health and Clinical Psychology. Pregnancy-related anxiety refers to anxiety that is frequently focused specifically on having a healthy pregnancy, birth, or child.
But let’s know some of the ways to deal with anxiety during pregnancy that can be really helpful.
Table of Contents
Anxiety During Pregnancy
You may have heard that postpartum anxiety and depression is a major concerns for women after delivery. But the truth is, there are other mood conditions that can affect your pregnancy as well.
The effects of anxiety during pregnancy can be felt emotionally as well as physically. It may cause distress on a bodily as well as a psychological level. It impacts your sleep, appetite, and ability to enjoy your pregnancy.
Along with that, your mental serenity and general well-being can be disturbed by the thought of the anxiety affecting your little unborn.
What are the Causes of Anxiety During Pregnancy?
While your anxiety could get worse during pregnancy, some women find that their symptoms start to reduce. After all, not all of the things that give you anxiety are under your control.
Experts at Hameed Latif Hospital say that you need to keep in mind that the chemicals in your brain may change as a result of hormonal changes during pregnancy. This might be making you anxious.
The time of pregnancy is also one of the most significant transformations a woman goes through in her life. While some of these emotions and experiences are pleasant, others are downright unsettling and scary. You might perhaps experience difficulties or other problems that keep you up at night.
Some of the other causes of anxiety during pregnancy are
- A family history of anxiety disorders
- Previous pregnancy loss
- A diagnosis of anxiety during previous pregnancies
- Complications during pregnancy
- Work stress or stress at home
- History of abuse or trauma
- Lack of partner during pregnancy
- Relationship issues i.e. domestic violence
Symptoms of Anxiety During Pregnancy
It is very normal to feel worried during pregnancy. After all, the process can be completely unfamiliar and new to you. You might be worried since you’ve experienced things like a miscarriage in the past. But you might experience worry if these concerns start to interfere with your daily activities.
Some of the common symptoms include:
- Excessive worrying about stuff especially the baby
- A feeling of discomfort and constant worrying
- Feeling agitated and irritated all the time
- Poor sleep pattern
- Tense muscles
- Losing concentration
Sometimes these symptoms when persist for a long time can cause panic attacks instead of just anxiety during pregnancy. These can start slow but worsen over time. During an attack your symptoms can vary physically in nature, which can make the experience that much worse
Some of the panic attack symptoms include:
- Feeling like you are getting crazy
- Feeling like something bad is going to happen
- Feeling like you are getting out of breath
Suggested Read: Panic Attack vs. Anxiety Attack
Anxiety and the Baby
It’s possible that your well-wishers or people around you have advised you to quit worrying since it’s bad for the baby. Although they mean well, you might think that it is more difficult to break the pattern than it seems.
However, there are so many valid reasons to manage your anxiety. You do not want to impact your baby with negative thoughts, so it is best to manage it well.
Dr. Rabia Nosheen who is one of the top gynecologists in Lahore says that bad anxiety when you are pregnant is associated with increased risk of developing conditions like premature birth, birth weight, preeclampsia.
Tips to Dealing with Anxiety during Pregnancy
Some of the best tips that can help in reducing your anxiety during your pregnancy include:
Talk to Someone
I know it is very difficult, but it’s crucial at the same time to tell someone if you experience extreme anxiety while pregnant. Support might be available from your partner, a close friend, or a member of your family.
You might be able to prevent your thoughts and feelings from taking over your daily life by just talking about them.
You could also request a recommendation from your gynecologist for a therapist with experience in treating anxiety during pregnancy. Some therapists are there with only focus on aiding expectant mothers.
Look for a Release
You might find it helpful to engage in activities that reduce tension and anxiety. Endorphins are released by your body when you exercise. These hormones function in your brain like organic painkillers. One of the best methods for reducing stress is to move your body.
Some of the effective activities that you can do include:
- Running
- Walking
- Yoga
If you don’t like to walk or move your body too much, you can do what you like. It could be anything that helps with little movement of the body. You can look for fun alternatives like aerobics.
But it is always advised to talk to a doctor before you exercise during your pregnancy.
Write About It
You might not always feel like speaking, but all of those ideas and thoughts require a place to go. Consider keeping a notebook where you may express your emotions without worrying about being judged.
Once you start writing you will discover that putting your ideas and emotions in notebooks will help you prioritize or arrange your thoughts and concerns. You can keep track of several triggers and share them with your doctor.
Exercise your Mind
You can perform activities that can help you in releasing endorphins without sweating and working out. These are known as mental exercises for anxiety during pregnancy. These include:
- Meditation
- Deep breathing exercises
- Massage therapy
- Acupuncture
One of the best exercises that can really help you clear your mind can be done at home. You need to sit in a comfortable position and close your eyes. Then you end up imagining yourself smiling inwardly and releasing all the tension felt in your muscles.
You can then visualize that there are holes in your feet. Now breathe deep and imagine the air circulating through your body. Then exhale and repeat the process.
Talk to your Doctor
Call your doctor if your anxiety during pregnancy is interfering with your everyday activities or if you’re experiencing frequent panic episodes during your pregnancy. The earlier you get assistance, the better. There may be drugs you can take in addition to being sent to a therapist in order to relieve your worst symptoms. But for this, you have to book an appointment with the best lady doctors near you first through Healthwire to know what exactly is the case in your scenario.
