Managing Anxiety During Pregnancy

Pregnancy is a time where many women experience a whirlwind of emotions. There are many highs, and for some a few lows. Your hormones are changing as well as your bodies. For most women this time though exciting is a period of adjustment. The rollercoaster of emotions often times may catch you off guard. As each week goes on you may find yourself more and more anxious on what the future holds for you and your baby. For some women before pregnancy they had never experienced the feelings and emotions of anxiety. If you are looking for ways to manage your anxiety during pregnancy, you've come to the right place.

What is Anxiety?

Anxiety is feeling 'stressed' or 'uptight'. It can be mild or it can be severe. It's the unpleasant feeling of being tense, nervous and on edge. Anxiety often times is a natural reaction to stress.

How Common is Anxiety During Pregnancy?

Pregnancy can be a difficult time for some women. The changing hormones of pregnancy can be overwhelming, and it can make the nerves feel a bit jittery. "There's often a feeling of overwhelm and fear, but the people around us should be reassured that it's a normal thing. Anxiety in pregnancy is common with more than 1 in 10 women experiencing it.

Causes of Anxiety

Anxiety is something that affects many people. At the very least, it is normal to have feelings of anxiety at times. Some women experience pregnancy-specific anxieties and phobias related to childbirth. One's daily activities can be affected by anxiety, but these are often brief instances. There are many possible causes of anxiety when it pertains to the 40+ weeks of pregnancy. The surge in different hormonal changes, wondering if you will be the best possible parent, understanding the responsibility that is ahead, all lead to one being anxious. You may have worries, how will this new addition change your family dynamic, can you afford all associated costs, will your baby be healthy, these are all valid questions to have. To a certain extent the worries you may have are all out of love and protection for your little one.

Symptoms of anxiety disorders during pregnancy

Anxiety in pregnancy usually involves a wide range of emotional and physical symptoms, including: irritability, feeling easily startled or frightened , restlessness , difficulty concentrating, intense worry about the baby's health and feeling on edge.

Although it is normal to have some worries about the health and wellbeing of your baby, in some cases if this becomes debilitating you want to seek the advice and attention of your provider. Some women may find themselves worrying about their baby or events surrounding their pregnancy with obsession. Other times the worries appear in the physical leaving an expecting mother with difficulty breathing, panic attacks, and rapid heartbeat.

What's the Treatment for Anxiety in Pregnancy?

There are many ways to reduce anxiety during pregnancy. For most women during pregnancy, medication is not an option. Cognitive behavior therapy has proved promising for women before, during and after giving birth. This form of therapy focuses on challenging emotions, actions, and thoughts that are anxiety provoking. It also includes anxiety management strategies such as breathing techniques.

How can I Manage Anxiety in Pregnancy?

There are several things that you can do to help you prevent or manage anxiety in pregnancy.

• Begin a sleep regimen: Ensuring that you are getting an adequate amount of sleep every night. You want to create a bedtime routine that allows you to relax your mind before bed.

• Journal: You may find it helpful to write your thoughts out both good and bad. Spend time with yourself to write down all the fears, and things you look forward to. It will allow for a time of reflection.

• Treat yourself: Whether it be to a massage, facial, meditation or yoga find time to focus on relaxation and breathing techniques.

• Exercise: It is important to safely engage in regular physical activity. That can be a walk in the neighborhood or even a nice dip in the pool.

• Practice mindfulness: Mindfulness may reduce the worries that you have about your pregnancy, labor, delivery and postpartum.