You’ve wanted this baby for so long and now you’re finally pregnant. But where is the joy? The glow? Anxiety during pregnancy is very common – – you are not alone.
What Is Anxiety?
Anxiety is our natural response to something that makes us feel threatened or unsafe. Anxiety isn’t inherently bad. After all, if you didn’t feel a nervous stomach on the edge of a very tall cliff, how would you know that you could fall and get hurt? That anxiety lets you know it may be good idea to take a step back. Anxiety can keep us safe while allowing us to explore our world.
Anxiety During Pregnancy
Anxiety during pregnancy is very common. It’s natural to feel worried or anxious. It’s natural to worry about things that are out of our control. It would not be easy to go through an entire pregnancy without a single worry.
Pregnancy is a time of great change. We go through changes in our bodies, our minds, our homes. Our lives are going to change forever when we bring a new life into our world. When you add pregnancy hormones into the mix, of course you may feel anxious during pregnancy.
Signs Of Heightened Anxiety During Pregnancy
As we should know by now, some anxiety in our pregnancy is normal. But how much is too much? Here are some signs that you may be experiencing a heightened level of anxiety:
- difficulty concentrating
- sleep disturbances
- feeling agitated, irritable or restless
- excessive worry that does not go away
- feeling fear that does not go away
- difficulty relaxing
Why Anxiety Increases During Pregnancy
There can be many reasons for anxiety to increase during pregnancy.
This may be your first baby and everything is new – – With each new step, you may experience some worry or fear.
Your home life is changing – – It’s been the 2 of you, (or 3 or 4 if you have kids already) and adding a new life will bring changes.
If you have a history of anxiety or depression, it is common for anxiety to increase during pregnancy.
If you’ve previously had a miscarriage, or are having a high risk pregnancy, it’s not unusual for your anxiety to increase.
Life stressors play a major role in anxiety. Do you have a strong support system at home? Is your partner helping now and willing to help later with the baby? Are you going to be a single parent? Do you have parents to rely on when you need help? All these factors play a role in anxiety both in life and in pregnancy.
4 Tips To Ease Anxiety During Pregnancy
1. Talking Helps Ease Anxiety
Talking really does help. Talk to your partner, your best friend, your mom, someone you love and trust. Tell them how you’re feeling and open up about your worries. Just getting the thoughts out of your mind can help.
2. Exercise and Healthy Eating
I’m sure it’s no surprise that exercise and healthy eating help to ease anxiety during pregnancy. Getting our bodies moving and eating well helps so many areas in our lives. Self-care? Healthy food and exercise. Anxiety? Healthy food and exercise. Poor sleep? Healthy food and exercise.
Exercising during pregnancy doesn’t have to strenuous. Go out for a walk or a run. Go for a swim. Do something you enjoy and move your body.
3. Rest Your Mind
Deep breathing, meditation or a massage are all great ways to take a moment, slow down, and rest your mind. When we feel anxious, our minds are usually working in over drive. Take time to slow down, physically, and mentally.
4. Rest
Many women experience difficulties sleeping at night during pregnancy. It’s common. But rest is vital during pregnancy. If you are having a hard time sleeping at night, try to nap when you can. If you can’t (I get it. Many of us can’t block out time to sleep during the day.) then simply slow down.
You may feel you have to get everything ready before the baby comes. You don’t. Let some of the chores go. Or better yet, have your partner take on some of the chores. Say no to some invitations to free up your time. Allow yourself the time to rest, slow down and focus on self care.
Therapy For Anxiety During Pregnancy in Washington, PA
As a therapist who specializes in helping women and mothers, and as a mother myself, I understand the stress, worry and anxiety that pregnancy can bring. I understand that some anxiety is normal, and I also understand that some anxiety needs a little more help.
If you are experiencing anxiety in your pregnancy, talk therapy is effective. The sooner you begin, the sooner you will start to feel better. My therapy office in Washington, PA is warm and inviting. It’s a place where we can sit, grab a drink, relax and just talk without feeling judged or shamed for your feelings. You matter. Make the time for you.
If you have any questions or would like to get to know me a little better, please call (724) 503-6670 or email me at admin@inthenowcounseling.org. You can also talk to me on Facebook and Instagram, too
