How to Deal with Pregnancy Worries and Anxiety: Effective Coping Strategies For A Happier Pregnancy

Pregnancy is a beautiful, exciting time of life, but it can also come with many questions and concerns about the future. You might find yourself worrying about physical discomfort and pain, dreading labor and delivery, stressing out about life with a newborn, or worrying about your baby's future health.

Expectant parents often deal with issues like sleep problems, nutrition struggles, and stress about getting everything done before the baby arrives. On top of this, pregnant women with ongoing mental health conditions (generalized anxiety disorder, obsessive-compulsive disorder, clinical depression) prior to pregnancy might experience worsening symptoms during pregnancy.

If you are pregnant and find yourself worrying excessively, read on to find out some tried-and-true ways to treat anxiety and worry as you prepare for your baby's arrival. From maintaining a balanced diet, to engaging in gentle exercise, to finding new ways to relax, to seeking out professional help when needed, there are many ways pregnant women can be equipped with the right knowledge and tools to experience a more healthy, happy pregnancy journey.

Understanding Worry and Signs of Anxiety During Pregnancy

Anxiety during pregnancy is a common condition that can affect up to 50% of women, but even if you don't have clinical anxiety disorder, pregnancy often brings out a lot of stress and worry for women as they think about the future and the monumental life changes about to happen.

Worry and anxiety can be caused by hormonal changes, stress, and past traumatic experiences. Some women report feeling excessive worry, fear, and physical symptoms like headaches and insomnia. If you get unwanted news during a doctor appointment, this can also make the pregnancy a lot more stressful.

Understanding the signs and symptoms of anxiety is crucial for effective management, especially during pregnancy. You don't want to let untreated mental health conditions impact your ability to go about your daily life. Just know that stress and worry are common during pregnancy, but if you develop anxiety that interferes with your ability to accomplish daily routines and tasks, it might be time to consult a professional.

What Are Some Causes of Pregnancy Worry?

Many women report feeling anxious and stressed during pregnancy, and that's totally normal! Your body is undergoing many major changes as you prepare for a new baby.

There are many factors that play into why pregnant women might find themselves worrying more than usual. Hormonal fluctuations during pregnancy can contribute to a heightened level of anxiety. Stressful situations at home or work, like relationship problems or financial troubles, can also trigger anxiety.

Pregnancy can be a trying time for relationships. You might find yourself arguing more with your partner, feeling too tired to spend quality time together, or having disagreements about birth plans, baby names, nursery setups, and more.

If you have previous anxiety disorders or depression, it can increase the risk of anxiety during pregnancy. Family history of anxiety disorders can also play a role.

When Do You Know You Need Help Managing Anxiety?

If you have excessive worry, fear, or anxiety that interferes with daily life, it's time to see a mental health professional. It can also manifest through physical symptoms like fast heartbeat, shortness of breath, and shaking. You might have difficulty concentrating, sleeping, or performing daily tasks (cooking, cleaning, running errands, spending time with friends) due to your anxiety.

Severe anxiety can cause panic attacks, which can be a medical emergency. If you feel extremely overwhelmed by your feelings to the point that it becomes difficult to live your day to day life, it's time to talk with a doctor about how to safely treat anxiety during your pregnancy.

Managing Worry During Pregnancy

Anxiety disorder, among other mental health conditions, can appear or worsen during pregnancy. However, aside from diagnosed mental health problems, it is common for women to experience increased stress and anxiety during pregnancy.

You might find yourself worrying about setting up the nursery, picking out your baby's name, how your other children will adjust to a new sibling, how you will financially afford another child, or how painful labor will be. Don't let worry ruin your pregnancy experience!

Coping Strategies For A More Relaxed Pregnancy

If you find yourself worrying constantly, start to practice relaxation techniques, such as deep breathing, meditation, or yoga, to alleviate stress.

Make a point to connect with others, such as your partner, friends, or a support group, to talk about your feelings and receive support. KeaBabies has a fantastic online community on Facebook filled with supportive parents going through similar journeys. Many local gyms have prenatal yoga classes where moms-to-be can connect with other expectant moms. Finding human connection is a proven way to alleviate stress and loneliness.

As much as possible, focus on sleep, exercise, and a healthy diet to promote overall well-being. You might even meet with a nutrition counselor who can walk you through simple meal plans for pregnancy, or talk to you about foods that will make you feel better both physically and mentally. Food is medicine, and it's important for women to eat balanced diets during pregnancy.

If you're feeling uncomfortable exercising during pregnancy, try out the KeaBabies Ease Maternity Support Belt! This soft, flexible belt can help ease lower back pain, pelvic pain, and round ligament pain that is common during pregnancy and can be made worse by physical activity.

Wearing a support belt can help even out your weight distribution around your pregnant belly, helping ease pregnancy pain during exercise. It can help posture and provide gentle compression around the hips, so you can find yourself feeling more comfortable during exercise.

Knowing what to expect is key. Learn and prepare for the changes ahead by reading up on pregnancy, taking online classes, or setting up the nursery. There are many pregnancy books and blogs readily available, and many expectant parents also choose to take childbirth classes, where they learn all about what to expect during pregnancy, labor, delivery, and postpartum. Many classes also go over newborn care basics and lactation issues.

Feeling anxious can often be alleviated by feeling prepared. Ask your doctor to connect you with local resources to help you feel more informed and educated as you prepare for this next chapter of your life.

Are There Actually Treatment Options for Pregnancy Anxiety?

If you are diagnosed with an anxiety disorder during pregnancy, thankfully there are a few pregnancy-safe solutions!

Cognitive behavioral therapy (CBT) is a type of talk therapy that can be effective in treating anxiety disorders. Some medications like selective serotonin re-uptake inhibitors (SSRIs) can help alleviate symptoms of anxiety, but it’s important to discuss the risks and benefits with your doctor.

Alternative treatments for mental health, such as acupuncture or massage therapy, can also be beneficial in managing anxiety. Just make sure to go to a practitioner that is trained in working with pregnant women!

Calming Worries and Staying Positive During Pregnancy

There are many ways to prioritize your mental health during pregnancy, even if you struggle with immense worry and anxiety.

For starters, establishing a calming bedtime routine can be helpful in improving sleep quality. Many women forget how important sleep is for mental clarity. Getting enough sleep can be tricky during pregnancy as you deal with aches and pains from your growing belly, feeling the baby kicking and rolling, or dealing with common pregnancy complaints such as heartburn, gas, or insomnia.

If you have a hard time falling asleep at night, try to establish a good wind-down routine. Go on a walk, read a book, take a relaxing shower or bath, put on comfortable pajamas, or turn on a fun movie. Create a comfortable sleep environment so you can get much-needed rest. This can be a great way to stop feeling anxious.

Practice mindfulness and meditation to reduce stress and anxiety. Many prenatal yoga classes incorporate mindfulness into the sessions, but you can practice on your own as well. There are many apps and free online videos for guided meditations you can do at home.

Engage in regular physical activity, such as walking or prenatal yoga, to promote relaxation and reduce anxiety. Getting in enough physical activity can actually improve pregnancy outcomes. Working out during pregnancy is often easier said than done!

Many women experience muscle tension and decreased flexibility during pregnancy, or even difficulty breathing during cardio as their belly grows and their body changes. Make sure to consult with your doctor before changing your exercise routine during pregnancy. Safety is key to a healthy mother!

Above all, focus on positive affirmations and self-care to boost mood and reduce anxiety. Anxiety begins when you begin to lose trust in yourself and feel powerless over your future. Reciting affirmations and practicing a positive mindset can help ensure a healthy pregnancy, both physically and mentally.

The Impact of Anxiety on Baby’s Health

Untreated anxiety during pregnancy can increase the risk of postpartum depression. Although some level of pregnancy anxiety is normal, it is important to watch out for risk factors for dangerously high levels of anxiety or depression.

Severe anxiety during pregnancy can affect the baby’s development and increase the risk of preterm birth or low birth weight. Some research suggests that pregnancy anxiety may also increase a child’s future risk of mental disorders, emotional problems, and impaired cognitive development.

It is important to manage your anxiety during pregnancy and beyond. If you find yourself moving from fleeting worrying, to regular panic attacks, frequent rapid heartbeat, anxiety that leads to chest pain, or ongoing feelings of intense fear, it's time to consult your doctor to see what measures you can take to alleviate these mental health issues.

Seeking Support and Resources When Needed

Talk to your healthcare provider about your anxiety symptoms and treatment options. They might suggest you join a support group or online community to connect with others who are experiencing similar anxiety symptoms.

Talk therapy can also be helpful if you find yourself constantly worrying during pregnancy! Seek professional help from a licensed therapist or counselor to develop coping strategies and manage anxiety.

Utilize online resources, such as anxiety apps or websites, to access anxiety management tools and techniques. Meditation apps can also help lead you in guided meditations for relaxation and clarity.

Overcoming Anxiety and Staying Healthy During Pregnancy

Prioritize your time for self-care and engage in activities that promote relaxation and reduce stress levels. Focus on living a healthy lifestyle, including a eating balanced diet full of nutrient-dense foods and engaging in regular exercise, to promote overall well-being and reduce anxiety levels.

Learn to manage anxiety symptoms and develop coping strategies to reduce the amount of worry you experience. Whether you join a support group, engage in talk therapy, find helpful online communities, or begin to practice yoga and meditation, prioritize ways to reduce stress and focus on a positive future.

Focus on positive affirmations and self-care to boost mood and reduce anxiety. Reciting affirmations that boost your self confidence can help calm anxiety and leave you feeling more empowered and in control.

Pregnancy worry is normal, but don't let it consume you.

Some anxiety during pregnancy is a common and can usually be managed with effective strategies and treatment options. Seeking support and resources, such as talk therapy and support groups both in person and online, can help women manage anxiety and promote overall well-being during pregnancy and beyond.

By prioritizing your self-care and developing healthy coping strategies, women can overcome anxiety and stay healthy during pregnancy. Don't let stress and worry consume you - experience a more positive, empowering pregnancy by focusing on a healthy body and mind as you prepare for your baby's arrival.