How To Calm Anxiety While Pregnant – Medical Review by Kimberly Dishman, MSN, WHNP-BC, RNC-OB – Written by Ashley Marcin – Updated August 25, 2020
A few months ago, you were excited to see a positive second line on your pregnancy test. now? You feel anxious every time and realize that something is wrong. It’s a feeling you can’t shake and it starts to affect your daily life.
How To Calm Anxiety While Pregnant
Isn’t pregnancy a happy time? That can be difficult when you have anxiety. Here’s more about anxiety during pregnancy and how to deal with it.
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You may have heard that postpartum depression is a big problem for women after giving birth. But there are other emotional states that can affect pregnancy. More than one in ten pregnant women will experience anxiety at some point.
While some people’s symptoms lessen during pregnancy, anxiety can worsen. After all, everything that makes you feel anxious is out of your control. Hormonal changes during pregnancy can affect brain chemistry. This can cause anxiety.
Pregnancy is also a time of great change. Some of these feelings and emotions are welcome, while others are unpleasant and frightening. Problems may occur during the night.
There are some legitimate concerns during pregnancy. After all, this process may be new to you. You may have experienced a situation in the past that made you feel anxious, such as a miscarriage. But when those worries start interfering with your daily life, you can feel anxious.
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In some cases, anxiety attacks can lead to panic attacks. These attacks may begin suddenly and with severe symptoms and progress. When a panic attack occurs, the symptoms can become physical, making them worse.
Mild anxiety usually doesn’t require special treatment, but it’s a good idea to tell your doctor how you’re feeling.
Well-meaning friends may tell you to stop worrying because it’s not good for your child. Even though their feelings come from a good place, they may find breaking the cycle easier said than done. However, research shows that there are good reasons to control your anxiety.
High anxiety during pregnancy is associated with a higher risk of developing conditions such as preeclampsia, premature birth, and low birth weight.
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If you feel anxious during pregnancy, it is important to tell someone. Your partner, close friend, or family member may be able to help. Simply sharing your thoughts and feelings may be enough to take over your daily life. You can also ask your doctor to refer you to a therapist trained to relieve anxiety. Some doctors specialize in supporting pregnant women.
Participating in activities that help reduce stress and anxiety may be a good option for you. Physical activity helps release endorphins. These act as natural painkillers for the brain. Physical activity is one of the most recommended ways to manage stress.
Don’t you like walking, running or standing still? Do what you like! Anything that moves your body will help. Five minutes of aerobic exercise has been shown to have positive effects. Always consult your doctor before starting any new exercise program during pregnancy.
The American Institute of Stress recommends 20 to 30 minutes of deep abdominal breathing a day to reduce stress. This allows more oxygen to be delivered to the brain and stimulates the nervous system.
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To try it out, find a comfortable sitting position and close your eyes. Imagine yourself smiling internally and relaxing your muscles. Next, notice that the feet are in the holes. As you breathe in, imagine the air moving around your body. Come out and repeat.
It’s important to get enough sleep. Getting enough sleep during pregnancy may seem like a no-brainer, but making sleep a priority can reduce anxiety symptoms. Do you sleep well at night? Try sleeping whenever you feel like it.
Sometimes you don’t like talking. All these thoughts need a place to go. Try starting a diary where you can vent your feelings without fear of criticism.
Writing down your thoughts and feelings may help you organize and prioritize your concerns. You can also track various effects and share them with your doctor.
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Tokophobia is the fear of childbirth. If you have concerns about childbirth itself, consider signing up for a childbirth class. Learning about the different stages of labor, how your body works, and what to expect each time may help slow the process.
These classes often provide tips for dealing with pain. It also gives you the opportunity to talk to other moms who are worried about the same things.
If your anxiety is affecting your daily life or you’re having panic attacks, talk to your doctor. The sooner you can get help, the better. In addition to a referral to a therapist, there may be medications you can take to alleviate the worst symptoms. You should not be shy about sharing your thoughts and feelings, especially if they concern you.
Anxiety during pregnancy is normal. Also, they are very individual, so what may be helpful to your friend may not be able to alleviate your anxiety. Keep lines of communication open with your loved ones, try stress management techniques, and stay informed with your doctor.
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The sooner you get help, the sooner you can have peace of mind about your health and the health of your growing baby.
It has strict guidelines for civilization and is based on peer-reviewed research, academic research institutions, and medical institutions. Avoid using university references. Please see our Editorial Policy for more information on how we ensure our content is accurate and up-to-date. Anxiety during pregnancy and breastfeeding is normal and can affect your physical and mental health. Fortunately, there are many natural ways to cope with anxiety while nourishing your baby. Here are her 15+ natural remedies for breastfeeding anxiety, from dietary changes to lifestyle changes. From herbal supplements to exercise and meditation, you’re sure to find something that’s right for you.
Many people experience anxiety throughout their lives, and women’s anxiety increases after giving birth.
There are many ways to safely treat anxiety, including prescription medications. There are anti-anxiety medications that can be used while breastfeeding, but some mothers may want to try other options first.
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This article introduces various natural remedies to treat anxiety suitable for breastfeeding. There is no shame in using drugs, but we understand that many people have a desire to find an alternative to drugs. As someone who has struggled with anxiety, I know it can be difficult to overcome and deal with it, but I hope this article provides some helpful tips.
If you’re experiencing postpartum anxiety or depression, talk to your trusted health care provider. This document is not intended to replace the advice of your health care provider or mental health professional. This is written only to give you options to discuss with your care provider. For emergency assistance, please call or text 1-800-944-4773.
Herbs and supplements are not regulated by the FDA, but there hasn’t been much research done on breastfeeding women. Almost all supplements say not to take them while breastfeeding, but this is not necessary as they are not safe. However, there are some plants you shouldn’t eat, so it’s important to do your research.
Before using anything, consult a professional who knows about them and breastfeeding. For specific questions, I always refer to the Child Danger Line.
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This great article from MotherLove discusses different herbs that may be suitable for breastfeeding. I’m not a botanist, so I don’t think I’m qualified to comment on this topic, but there’s some other good information out there.
Ashwagandha is one of his popular and widely recommended herbs. I have personally used it with success. Here are the places you can buy ashwagandha:
I like to use single ingredient hot chocolate. Rich in adaptogens and specially formulated to reduce stress. Use code TBM10 for 10% off.
These are other herbs that are often recommended for anxiety and some thoughts on using them while breastfeeding.
Natural Remedies For Anxiety During Pregnancy
Therapy is one of the best ways to manage and overcome anxiety. There are many therapists out there, so it’s worth finding one you connect with. If you’re dealing with anxiety from a traumatic birth, finding a therapist who can do EMDR can also be helpful.
Most insurance companies cover treatment these days, and it can often be done from the comfort of your own home using telemedicine.
Therapy or mindfulness is a “promising treatment” for anxiety (here’s the study). There are many different methods of meditation, and incorporating it into your daily life can be very beneficial.
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