Effective Strategies for Managing Pregnancy with Anxiety
You’re pregnant! It’s an exciting time but it can be an emotional one as well. While joy and happiness are one strand of feelings, pregnancy also comes with feelings of stress and anxiety. You may worry about how your pregnancy impacts your health, what you should anticipate with your child’s delivery, and how you will best integrate your parenting role with your ongoing life and relationships. If you feel overwhelmed with worries associated with pregnancy, rest assured, your emotions are ones many experience. Read on to learn more about understanding and managing these feelings. This newsletter provides helpful information as you progress along the journey to parenthood.
Understanding Anxiety During Pregnancy
What is anxiety? You may have anxiety if you have persistent worry, fear, or tension. Symptoms you might experience include feeling restless, having a rapid heartbeat, trouble sleeping, or worrying excessively about your baby or yourself. Your anxious feelings could be the result of changes in hormones, past experiences, or the result of external stresses. Your body is changing, but do you know exactly what to expect? Are you having feelings of worry? Know that you are not alone. The American Pregnancy Association reports that almost one-quarter of pregnant women experience significant anxiety during their pregnancy. You can read about the many emotions pregnant women often feel here.
Coping Strategies and Techniques
There are many coping strategies and techniques you can access to manage your anxiety. Here are some options you can use:
Mindfulness and meditation- Mindfulness practices and meditation help restore calm in your body and mind. For example, using deep breathing can help you stay in the moment instead of focusing on the future. Finding time for yourself to slow down and try to relax your mind and body can be beneficial in reducing anxiety.
Support system- Developing a support system can help provide a needed opportunity to gain positive personal feedback, advice, and a sounding board for your concerns. You can seek out empathetic family and friends to provide both a listening ear and possible advice, especially from those individuals who have stood in your shoes. Other recent moms or pregnant women might be able to give you reassurance about what you are feeling and how they dealt with or are dealing with their own pregnancies. Often, there are support groups where you can gather with others, online or in person, to discuss common concerns. Recommendations for available groups are often available through your medical professionals, hospitals, and/or therapists.
Healthy lifestyle- Regular exercise (while following doctor’s orders, of course), eating healthy meals, and getting enough sleep are tools to help keep you feeling grounded and positive. Incorporating these into your daily routine will help you in managing your emotions.
Seeking Professional Help- Reaching out and asking for professional help is also a valuable choice. Your obstetrician, a psychiatrist, or a therapist can help you by tailoring treatments to your particular situation. Therapists and resources such as, Nurturing the Nest, that specialize in the perinatal season and who understand the pregnancy journey and the ups and downs that come with this stretch of life are ideal. They are available to provide emotional support to help you gain a new perspective and reduce the anxiety you feel.
If you want to read more, please read this article from the American Pregnancy Association on How to Manage Stress in Pregnancy.
Impact of Anxiety on Pregnancy
It’s important to think about which strategy to manage anxiety works best for you because anxiety can show up as more than just emotional feelings. There can also be physical components to having anxiety such as headaches, nausea, and an increased heart rate. These physical effects can complicate your pregnancy as it can lead to weight loss or lack of ability to exercise and eat healthily. If these symptoms persist, there can be impacts on the baby such as a low birth rate or even an early delivery. The good news is there are a number of ways to manage anxiety during pregnancy resulting in benefits to you as mom and baby alike. If you want to understand more about anxiety, please see this article from the National Institute of Mental Health on Anxiety Disorders.
Practical Tips for Daily Management
With a structured daily routine, you can create greater predictability in your life and reduce anxiety. Journaling and keeping track of the times when anxiety increases can help you dig deep to find the events or situations that trigger these feelings. When you set realistic expectations and goals you are better able to reduce your worries and not feel overwhelmed. One way to assist in your planning and anticipate the changes you experience as well as take a forward look at what lies ahead is through a Pregnancy Planner. A planner allows you to anticipate and plan the steps to parenthood. Setting specific goals and understanding birth options will help you anticipate and work through pregnancy milestones. You can download a free one here. This planner was developed based on Nurturing the Nest’s extensive experience working with pregnant women and their families. It also reflects what they’ve gained through their personal journey of becoming parents to two children.
Conclusion
Having anxiety during pregnancy is not uncommon. You can do many things to alleviate that worry and support a healthypath for your expanding family. Use a combination of strategies to support your mental and physical health as you navigate pregnancy. Be sure to reach out for the support you need. It will help you make the most of your journey to a new expanded family.
