How To Deal With Pregnancy Anxiety

The Effects Of Anxiety On Pregnancy

How I Overcame Anxiety During Pregnancy | Scared Of Labor

Anxiety can affect your pregnancy in a number of ways, but it may begin before you even realize that youre pregnant! For example, stress can cause you to have irregular menstrual cycles, making it more challenging to know when you are ovulating. This means that you might not get pregnant immediately after trying or that your pregnancy may be at risk if you have sex without birth control.

Lack of sleep is another common consequence of stress during pregnancy. Not getting enough sleep can lead to fatigue, making it difficult to cope with the demands of pregnancy. Additionally, studies have shown that chronic stress can cause problems with the developing baby, such as low birth weight or premature birth.

Check out our post on the best apps for anxiety.

Edinburgh Postnatal Depression Scale

The Edinburgh Postnatal Depression Scale is a simple checklist that asks about your mental health. It can indicate whether youre experiencing symptoms that are common with depression and anxiety, and help you recognise when you need to seek support.

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Learn To Breathe Properly

Pregnant women may already find themselves feeling a little short of breath, since by the second trimester theyre inhaling and exhaling 30 to 40 percent more air. Of course, anxiety can also cause people to feel breathless, which doesnt help. Both Magida and Borish recommend a technique called square breathing . Begin by slowly exhaling completely, then inhaling for four seconds, holding your breath for a count of four, exhaling for four seconds and holding your breath again for the same count before repeating. As you do it, imagine a square and that your breath is traveling up one side, across the top, back down and around the bottom. Try practicing this when you arent feeling anxious, so when do you start to feel stressed, it will be one of your go-to tools, says Borish, who adds that it can be especially helpful if youre having trouble falling asleep.

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How To Avoid Panic Attacks And Anxiety Disorder

So in order to avoid anxiety symptoms or, even worse, develop a severe anxiety disorder, the best way is to search for a pregnancy app and connect with other expecting mothers. This will help you reduce the feeling of isolation and remind you that you are not alone.

The best way to avoid developing antenatal anxiety is by using several deep abdominal breathing. In addition, the practice of hypnobirthing has helped many women to improve their mental health during pregnancy, labor, and birth.

For that reason, we have developed the best hypnobirthing app top where you can find the best relaxation techniques for prenatal stress.

How To Cope With Anxiety

How to deal with anxiety and depression during pregnancy

When it comes to coping with anxiety in pregnancy, most healthcare providers will initially treat anxiety with a more holistic approach, says Dr. Chisholm. She encourages pregnant women struggling with anxiety to consider cognitive behavioral therapy, a mind-body practice like yoga, or even acupuncture. Here are some other ways to cope with anxiety in pregnancy.

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Take A Virtual Tour Of Our Labor & Delivery Suites

Before your big day arrives, get a preview of the accommodations for new moms at UT Southwestern’s Clements University Hospital. From the chef-prepared meals to the roomy, high-tech labor and delivery suites, we want to make sure that you, your baby, and your family have the opportunity to bond in a safe and soothing environment.

What Is Separation Anxiety

, even if it’s only for a short amount of time.

It can be difficult to see your baby crying when you leave them, but it’s important to remember that both separation anxiety and a fear of strangers are common for babies and young children.


It’s also important not to feel guilty when your baby cries, although this can be easier said than done! Remember that this is normal for your child, and it’s also good for their development and sense of independence to learn that people will leave and then come back.

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Is Anxiety An Early Symptom Of Pregnancy

Some women believe that increased anxiety is an early indication of pregnancy. While this could be true, we dont have enough evidence to link the two. Anxiety can arise for many reasons, and a new pregnancy may not be the culprit.

You could experience increased anxiety if you have missed a period. This does not immediately mean you are pregnant, but some women tend to become anxious while awaiting confirmation.

A mother who just found out she is pregnant may also experience heightened anxiety.

Pregnancy can bring about many different emotions ranging from pure joy to fear. It only makes sense there will be some anxiousness .

Even the most prepared women will experience some anxiety when finding out they are pregnant.

The Fix: Gather A Team

How to Cope with Anxiety During Pregnancy

Putting together babys room can definitely be fun, but with so many tasks to complete, it can also feel overwhelming. Once youve narrowed down everything that needs to be purchased, borrowed, or completed, enlist the help of friends and family to tackle each todo. For instance, have your spouse paint, your best friend put together the crib, and your sister organize the babys closet. While it might be tough to give up control, getting others to pitch in will relieve some of the anxiety during pregnancy pressure on you and allow them to share in all the baby excitement as well.

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Anxiety And Depression During Pregnancy And How To Cope

When youre expecting a child, its normal for parents to expect some anxiety. Feeling anxious is our body and minds way of preparing us for a stressful event and having a baby comes with a lot of changes, which are inevitably stressful. In some cases, however, anxiety can become more severe and affect an expecting mothers ability to function normally. In these cases, its important to recognize what it is, why its happening, and what you can do about it.

Prenatal anxiety and depression are otherwise identical to regular anxiety and depression, except it occurs during pregnancy. Its important to recognize any symptoms because they can be warning signs of postpartum depression.

Symptoms of prenatal anxiety and depression:

  • Racing thoughts

Ways To Reduce Anxiety In Pregnancy

Now we know why anxiety happens in pregnancy and the symptoms to look out for, what steps can you take to manage and drastically reduce anxiety from these precious nine months?

Choose a couple of ideas from the list and work on them over the next couple of weeks. It takes a while to feel the effects of changes but they will be worth the effort.

1. Talk it Through

Youre not abnormal. You may feel awful but there is nothing intrinsically wrong with you. Anxiety in pregnancy is common and nothing to feel ashamed or bad about.

Find a close friend, family member, or your partner and talk about it.

Youll find that by speaking out, youll lighten the load. Having a communicative support system will also help you to work through any issues without feeling youre alone.

2. Join a Support Group

If you dont have someone you can speak with face to face on a regular basis try a Facebook group like the Pregged pregnancy support group.

Our Facebook group is called Pregnant Moms Due 2019-2020 and is a safe and supportive space for moms to be to share their worries, concerns and joys.

We work hard to make sure it has a kind and nonjudgmental vibe and we definitely dont like dramas. You are very welcome to join us

3. Find a Hobby Which Releases Anxiety and Stress

Hobbies are fantastic for distracting us from issues in our lives and provide fun and enjoyment too.

Reading is a great way to relax and distract yourself from your troubles.

4.Try Yoga or Swimming

3. Cut Out Caffeine

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If The Doctor Isnt Worried You Dont Need To Worry Either

Your body is going through so many changes during pregnancy. Every single day is different! You may have a million nagging questions that you forget to ask during your doctor appointment. Then, three hours after you get home, you start overanalyzing every word she said and wondering if there is anything possible for you to worry about.

One thing that I kept having to remind myself was that if the doctor isnt worried, I dont need to be either. Doctors arent there to sugar coat anything or make you feel good. They are there for the health of you and your baby.

Should I Have A Baby If I Have Anxiety

Pin on Babes

You may simply wonder whether it is responsible to become pregnant if you have GAD. When successfully treated, there isnt any reason why a woman with GAD should not have children. Make a plan with your doctor on how to manage symptoms if they arise and be in contact on a regular basis to keep your anxiety in check.

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Symptoms Of Depression In Pregnancy

Some symptoms of depression, such as fatigue or trouble sleeping, are normal during pregnancy. But you may have prenatal depression when you have a sense of sadness or hopelessness, lose interest or pleasure in things that you used to enjoy, or arent able to function in your daily life, and these symptoms last for weeks.

You may be depressed if youve experienced any of the following symptoms for at least two weeks:

  • Losing interest in daily activities, or having a sense that nothing is enjoyable or fun anymore
  • Feeling blue, sad, or empty for most of the day, every day
  • Having low self-esteem, such as thinking that you wont be a good parent
  • Crying all the time
  • Feeling extremely irritated or agitated
  • Feeling anxious about your baby
  • Finding it hard to concentrate or make decisions
  • Having low energy or extreme fatigue that doesnt improve with rest
  • Experiencing changes in your patterns of eating or sleeping, such as wanting to eat or sleep all the time or not being able to eat or sleep at all
  • Having overwhelming feelings of guilt, worthlessness, or hopelessness
  • Feeling that life isnt worth living

Research suggests these symptoms may be more likely to happen in the first and third trimesters.

Its also common for women to develop the first signs of postpartum depression , or depression that develops in the year after giving birth, during pregnancy. In fact, an estimated half of women with PPD first notice symptoms of depression during pregnancy.

What Are The Symptoms Of Anxiety Disorders During Pregnancy

Although its normal to be worried about the health of your baby, in some cases this worry becomes debilitating and may require further attention. Thoughts about the health of the baby may become obsessive, even when doctors are reassuring. Worries may also appear as physical symptoms, such as a rapid heartbeat, difficulty breathing, or panic attacks. If this is the first time you experience a high level of anxiety, this may be frightening in itself. When anxiety starts to interfere with your day-to-day functioning, relationships, or job performance, it may be classified as an anxiety disorder if your doctor picks up on it.

Anxiety can occur at any time during pregnancy, or it may first appear after delivery . The rates of generalized anxiety disorder appear to be highest in the first trimester, likely due to hormonal changes. The most common symptoms of anxiety include constant worrying, restlessness, muscle tension, irritability, feeling dread, an inability to concentrate, and difficulties falling asleep due to worries. Some women also experience symptoms as a result of other anxiety disorders, including panic disorder, obsessive-compulsive disorder, or post-traumatic stress disorder.

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Ground Yourself With Calming Words

If your mind is brimming with anxious thoughts, take a moment to center yourself. Sit somewhere, plant your feet on the ground, look around the room and name the different things you see, like pillow, chair, couch, lamp, says Magida.

If you can, try to focus on the present moment. When youre pregnant, staying present can be hard because theres so much thinking about the future, says Borish. You have all these dreams and fantasies that youre putting on the baby, but for some women, it can cause anxiety due to the lack of control. Remind yourself that anxiety is just a feeling. It might mean your brain is signaling that you need to pay attention, but it doesnt mean theres actually a threat or a danger, Borish says.

How Can I Prevent Or Manage Anxiety In Pregnancy

Anxiety during Pregnancy: 8 Helpful Tips!!!
  • Talk to someone you trust, such as your partner, family or a friend about how you are feeling.
  • Try not to feel guilty or embarrassed. These feelings are not your fault.
  • Avoid smoking and drinking alcohol. This can harm you and your baby.
  • Try learning about simple relaxation techniques and practise them regularly.

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How Is Antenatal Anxiety Treated

If your anxiety is mild, it may be enough for you to get more support from your doctor or child healthcare nurse.

More severe anxiety may need treatment with psychological therapies and, sometimes, medicines. Your doctor will discuss what this means for your baby and whether the medicine will affect breastfeeding.

Having antenatal anxiety can affect your ability to enjoy the pregnancy and prepare for parenthood. Seeking professional help when you first notice symptoms will allow you to get the support you need before your baby arrives.

There are safe ways to treat both anxiety and depression at the same time during pregnancy.

When To Call The Doctor About Stress During Pregnancy

If you have attempted to cope with your stress on your own but are continuing to struggle or if your stress is severe and impacting your ability to function, you should consider getting professional help. Treatment for stress during pregnancy may include therapy, medication, or a combination of both. To find out more about these options, speak with your physician, OBGYN, or midwife about how you are feeling and what options may be available to you.

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Find A Doctor And Clinic You Trust

I cannot stress the importance of having a doctor who you trust and who makes you feel safe. Dont be afraid to switch doctors or clinics if you dont feel your doctor is meeting your needs. You should feel comfortable asking questions and calling about concerns in between appointments. If you ever feel that your doctor is dismissive or condescending, consider finding another doctor. There is no greater value than being able to trust the medical professional that is caring for you and your unborn baby you are growing.

Tips For Managing Panic Attacks During Pregnancy


If you are worried about pregnancy and panic disorder, these tips on how to manage panic attacks while pregnant may help you.

If you or a loved one are struggling with panic attacks, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

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What Are The Effects Of Anxiety On Pregnancy

Anxiety can occur during any trimester of pregnancy. However, the profound hormonal changes in the first trimester make anxiety most severe during this period. If anxiety persists throughout the pregnancy, it can lead to high blood pressure, premature delivery, low birth weight, smaller-than-average head circumference, and miscarriage. For this reason, it is essential to identify and treat pregnancy-induced anxiety early.

When To Get Help

It is normal to have some unease and worry during pregnancy, Dr. Chisholm says. Major changes are happening in your body and your life is about to become much different. But there is a difference between expected worrying and overwhelming anxiety that seems to take over your life.

“If your worry is all-consuming and you are consumed with a sense of panic or you are having trouble concentrating or sleeping, that is not normal,” she says. “It is important to discuss any symptoms you are having with your provider. They will help you figure out what you need.”

According to Brawley, there is no “right” or “wrong” way to feel when anxious. But, there are some common symptoms that may be related to anxiety. You may experience several symptoms or all of them. Share your specific symptoms with a healthcare provider.

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Symptoms Of Anxiety In Pregnancy

Anxiety can come in many different guises, but some common symptoms are:

  • Feeling worried in general Sometimes you cant even put your finger on why
  • Worrying excessively You cant seem to find the off switch and when one thing is settled in your mind, youll switch to another issue instead
  • Poor focus and concentration
  • Feeling annoyed, irritable, and agitated for no real reason
  • Feeling tense, both physically and mentally You might have headaches and you might feel like your muscles are tense, especially in the neck and shoulders
  • Disrupted sleep Either you cant get to sleep, you wake up a lot, or a mixture of the two
  • Obsessive thinking and compulsive behaviors OCD can get a lot worse in pregnancy

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