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How Can I Calm My Anxiety While Pregnant?

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    Even though pregnancy is a joyful experience for many women, it can also bring on some anxiety. However, remember that you can get help and that you are not alone. In this article, we'll discuss the causes of pregnancy anxiety and offer some strategies for coping with it.

    Some suggestions include: finding a relaxing activity, such as yoga or meditation, and practising it regularly; talking to a trusted friend or loved one about your worries; practising deep breathing techniques before night; and so on. Some more methods for dealing with this common complication of pregnancy include the ones listed above.

    How Anxious Should One Usually Feel During Pregnancy?

    Human nature, not only pregnancy, causes us to experience anxiety. We're all anxious people, but pregnancy can bring out the worst in us.

    Anxiety disorders during pregnancy are nearly as frequent as depression, with studies showing that roughly 15% of pregnant women suffer from them.

    Some mothers-to-be have health concerns regarding their unborn children, especially if they have experienced miscarriages or infertility in the past.

    Others may be concerned about their ability to parent effectively, the impact of parenthood on their relationships with their partners, the adjustment their siblings will need to make, or the financial implications of starting a family.

    Worrying about all these things is also common.

    But antenatal anxiety, which can range from mild concern to complete preoccupation, is not the same thing.

    If your anxiety is affecting your ability to focus, your ability to carry out daily tasks, your level of panic, or if it is causing you to experience physical symptoms like a racing heart or difficulty breathing, it may be time to consult a doctor.

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    Why Do Women Feel Anxious While Pregnant?

    The majority of expectant mothers worry. Pregnant women may experience anxiety due to hormonal shifts, past traumatic miscarriages, or trouble sleeping.

    Perhaps you're concerned about the financial impact of expanding your family or how having a kid will alter your connections with current friends and loved ones.

    These are all perfectly reasonable concerns. Anxiety serves a protective function, spurring us into action when we need it most (whether that's getting the job done or getting away from a bear).

    How Can One Recognise the Presence of Anxiety While Pregnant?

    Your baby's health is a natural concern, but if your anxiety levels are through the roof, you may need professional help.

    Even if doctors reassure parents that everything is well, worrying about the newborn's well-being can become an obsession. Physical manifestations of anxiety include, but are not limited to, racing heart, shortness of breath, and panic attacks.

    Anxiety may be frightening, especially if it's your first time feeling it. If your doctor notices that your stress is getting in the way of your daily life, relationships, or work performance, you may be diagnosed with an anxiety disorder.

    Anxiety during pregnancy can hit at any time, and its symptoms may not emerge until well after delivery. Anxiety that begins during pregnancy and continues after the baby is born is referred to as perinatal anxiety.

    In the first trimester of pregnancy, hormonal changes may account for the apparent increase in the prevalence of generalised anxiety disorder.

    Constant worrying, restlessness, muscle tightness, impatience, experiencing dread, difficulty concentrating, and difficulty falling asleep are all frequent anxiety symptoms.

    Panic disorder, obsessive-compulsive disorder, and post-traumatic stress disorder are all forms of anxiety that can manifest in women.

    Two of the most widely used mental health screening instruments during pregnancy are, however, not particularly good at picking up on signs of worry.

    Pregnancy and postpartum anxiety disorders are underrecognized but affect up to 20% of pregnant women and 10% of new mothers. Sadly, many women never speak about their pain.

    calm my anxiety (3)

    The following are signs of extreme anxiety during pregnancy:

    • Living in a constant state of anxiety, worry, or restlessness
    • Distraction from daily tasks and activities
    • Problems maintaining daily activities, whether at home or in the workplace
    • Suffering from a case of excessive thinking
    • Things that used to make you happy no longer did.
    • Symptoms of irregular heartbeat
    • Tense muscles
    • Hyperventilation (rapid breathing) or shortness of breath (which is a common symptom of pregnancy; if you aren't experiencing any of the other symptoms of pregnancy anxiety, don't panic).

    However, therapy can help those struggling with this extreme sort of anxiety that goes beyond everyday fretting.

    Causes of Pregnancy Anxiety

    Pregnancy-related anxiety is a complex illness with multiple potential causes that have not been well investigated.

    Anxiety can be triggered by environmental factors, such as a traumatic experience or a change in routine, or by biological factors, such as a family history of the disorder.

    It could also be the result of a stressful scenario at home or at work, a fear of giving birth (perhaps due to hearing a terrible birth story), or any number of other factors (for example, issues in a relationship or financial difficulties). It could have been caused by the pregnancy itself, especially if it had come as a complete surprise.

    Anxiety during pregnancy is a physiological condition and not the result of anything you've done, so try to keep that in mind while you deal with whatever is triggering these feelings or thoughts.

    Are There Factors That Increase the Chance of Anxiety During Pregnancy?

    Anxiety during pregnancy is a normal and common occurrence. However, if you meet any of the following characteristics, you should pay especially close attention to how you're feeling during pregnancy because you're more likely to develop a severe anxiety condition during pregnancy.

    • History of anxiety disorder diagnosis
    • Depression and worry during a prior  pregnancy
    • A history of anxiety disorders or panic attacks in the family
    • Condition(s) addressed(s) in the past (e.g., depression, anxiety, etc.)
    • Trauma that has occurred in the past
    • Using prohibited substances
    • Regular life stress levels too high
    • A history of infertility or miscarriage
    • A pregnancy or bed rest that is more challenging than expected (Despite this, doctors nowadays rarely recommend complete bed rest).
    • Age (Pregnancy-related anxiety is more common in younger women).
    • There is a potential increase in anxiety during pregnancy due to all of these causes.

    To What End Should You Seek Help for Anxiety During Pregnancy?

    Many women incorrectly believe that toughing it out is the greatest strategy for dealing with anxiety. However, there are a few situations in which it is best to seek assistance.

    Research has shown that women who have anxiety throughout pregnancy are more likely to experience postpartum depression after the birth of their baby, despite the fact that they may persuade themselves that they will feel better once the kid is here.

    Anxiety and depression are not always co-occurring, but they are strongly linked; therefore, if you can learn to manage your stress levels before the birth of your child, you will have a better chance of being able to fully appreciate those first few months of your child's life.

    Just one more argument for trying different therapies: If you suffer from chronic, severe anxiety throughout pregnancy, it may have a negative impact on your child's growth and development.

    Preterm birth, low birth weight, and future emotional or behavioural difficulties in the child have all been linked to maternal anxiety and depression in several studies.

    What Anti-Anxiety Medication Is Suitable During Pregnancy?

    Some antidepressants, of which most medicines used to treat anxiety are part, should be avoided during pregnancy because of the risks they pose to the unborn child.

    Prescription of these drugs during pregnancy should always be preceded by a thorough evaluation of the potential risks and benefits.

    If you and your doctor decide that medication is required to manage your anxiety during pregnancy, you should discuss the pros and disadvantages of each option carefully to ensure the health of you and your unborn child.

    If you and your doctor or therapist work together, you can find a medication that minimises negative effects while maximising positive ones (and how low a dose you can take and still get those benefits).

    You may also need to change or adjust the dosage of any medications you were taking for panic attacks, anxiety, or depression before you got pregnant.

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    How to Relax During Pregnancy

    Medication is one option for treating anxiety disorders, but it is far from the sole one. Seeing a therapist, such as a psychologist, psychiatrist, or counsellor, is often the first and best step in determining the source of anxiety and developing a treatment plan to alleviate symptoms or teach relaxation skills.

    These methods of reducing stress and worry can also be useful:

    Just sleep more. Some studies have shown that getting too little sleep might make anxiety worse, so try to get seven or eight hours per night if you can.

    Changing your habits may help you sleep better, but if it doesn't, or if the problem persists, you should discuss sleep aids with your doctor. If you're pregnant and have trouble sleeping, your OB/GYN or midwife may recommend a medicine like Unisom, Tylenol PM, Sominex, or Nytol.

    Stick to fresh, whole foods. More and more studies are showing that one's diet can have major effects on one's mental health.

    Eating nutrient-dense, whole and unprocessed meals (such as fruits, vegetables, fish, nuts, dairy, and whole grains) rather than processed and quick foods is believed to encourage good gut bacteria, which in turn may help alleviate anxiety.

    Get moving! Ten minutes of walking can do wonders for relieving stress. Those who exercise routinely have a lower risk of mental health issues including anxiety and depression.

    Equip yourself with facts. Studying pregnancy and parenting information can make you feel more ready. That's why you should do some research and maybe sign up for a birthing class.

    Make a network of people who will help you out. Visit with other expectant parents or friends who share your situation. You can also find people who are experiencing similar emotions online and join a support group with them.

    Schedule some downtime into your schedule. Meditation and acupuncture, when practised regularly, have been found to help persons with anxiety. Alternatively, you may engage in a little bit of yoga, some light listening, or a romantic massage for two. It also helps to practise meditation and deep breathing.

    How Does Untreated Anxiety Affect the Unborn Child?

    It's important to weigh the benefits of treatment against the risks of untreated stress while thinking about how to handle anxiety.

    Anxiety during pregnancy has seen fewer studies than depression, but there is some evidence that it can have harmful effects on both the mother and the unborn child. The likelihood of adverse birth outcomes, such as premature delivery, low birth weight, and an early gestational age, as well as a smaller than average head circumference, are all elevated in stressed pregnancies (related to brain size).

    How Can I Find Help for My Anxiety During My Pregnancy?

    You can feel better and lower your anxiety during pregnancy with the help of a variety of treatments.

    Due to the lack of data on the safety of anti-anxiety medication for the foetus, many women cannot take it during pregnancy.

    Some pregnant women who have been taking anxiety medication may choose to stop using it for personal reasons.

    Cognitive behaviour therapy (CBT) is one such therapy that shows promise in the perinatal period (shortly before, during, and after giving birth).

    Diaphragmatic breathing and other methods of stress reduction are used in cognitive behavioural therapy (CBT) for the treatment of anxiety (adapted to pregnancy).

    Medication is an option to consider if your anxiety is severe. During pregnancy and the postpartum period, SSRIs are frequently used to treat depression and anxiety.

    Contrary to popular belief, there is no evidence that SSRI use increases the chance of serious birth defects.

    On the other hand, SSRIs have been linked to short-lived newborn symptoms such irritability, tremor, crying, and problems feeding that often disappear after a few days.

    It has been debated for quite some time whether or not benzodiazepines like Ativan (lorazepam) and Alprazolam (Xanax) should be used by pregnant women.

    While some studies have connected their use to an increased risk of cleft lip and palate, more recent research has found no such link when the medications were used individually during pregnancy(although there may be an increased risk when combined with antidepressants).

    What Else Can Be Done to Ease Pregnancy-Related Worry?

    • Maintain a regular exercise routine. In most cases, working out during pregnancy is quite safe. But first, check with your doctor if you're worried about difficulties during pregnancy or the possibility of an early delivery.
    • Make sure you're getting enough shut-eye. Now is the moment to figure out what helps you sleep, be it a peaceful nighttime routine, a pregnant pillow, or sleeping alone from your snoring partner for a few nights.
    • The art of being present in the moment is worth practising. Mindfulness has been shown to help with labour anxiety and even postpartum blues.
    • Journaling. In addition to giving you a chance to think things through, putting your anxieties in writing might help you consider different angles.
    • Plan for some time to worry. The fear of forgetting something is a common source of anxiety. You can avoid unnecessarily dwelling on your problems during the day by setting aside 30 minutes at the end of each day to do so (and telling yourself, "I'll get to these thoughts tomorrow").
    • Treatments such as yoga, massage, meditation, and acupuncture. Though it may take some trial and error to find the right relaxation techniques for you, the positive effects will remain long after the baby has arrived.

    FAQS About Pregnancy Related Anxiety

    Try relaxation activities, like prenatal yoga or meditation. They can help you manage stress and prepare for labor and birth. Take a childbirth education class so you know what to expect during pregnancy and when your baby arrives. Practice the breathing and relaxation methods you learn in your class.

    Some forms of relaxation you may already know, such as reading, taking a bath, watching TV, listening to music, and talking with family and friends. These are all helpful to use as you prepare for birth and recovery. Other forms of relaxation may be new to you and may be helpful in a different way.

    A growing body of research demonstrates that stress before and during pregnancy is associated with poor birth outcomes and subsequent poor health outcomes for children.

    High levels of stress that continue for a long time may cause health problems, like high blood pressure and heart disease. During pregnancy, stress can increase the chances of having a premature baby (born before 37 weeks of pregnancy) or a low-birthweight baby (weighing less than 5 pounds, 8 ounces). 

    When you are pregnant, your baby is exposed to everything you experience. This includes the sounds in the environment, the air you breathe, the food you eat and the emotions you feel. When you feel happy and calm, it allows your baby to develop in a happy, calm environment.

    Treatment Options for Pregnancy-Related Anxiety

    Although mild anxiety rarely calls for medication, discussing your concerns with your doctor is always a good idea.

    After considering the benefits and hazards, your doctor may prescribe medicine in more serious circumstances.

    How Anxiety Can Affect Your Newborn

    Your well-intentioned acquaintances may have encouraged you to relax; after all, your worries aren't doing the baby any favours.

    However well-intentioned, you may find yourself thinking that breaking the loop is easier said than done. There is, however, a good reason to learn to manage your anxiety, as study reveals.

    Preeclampsia, early birth, and low birth weight are among conditions that can be exacerbated by maternal anxiety.

    calm my anxiety

    Have a Discussion About It

    It's crucial to let someone know if you're experiencing severe anxiety throughout pregnancy. You might find solace in the company of a loved one, be it a spouse, friend, or relative.

    It's possible that just talking about how you feel can help keep those feelings from taking over your life. If you're experiencing anxiety, you can also talk to your doctor about getting a referral to a therapist. Pregnant women can get support from therapists who focus on this population.

    Get a Break

    You might benefit from taking part in pursuits that help you relax and unwind. Additionally, endorphins are released when you engage in physical activity.

    The brain responds to these substances in a way similar to that of natural painkillers. Exercising is often advised as a means of dealing with stress.

    A few examples of productive actions are:

    • Walking
    • Running
    • Yoga

    Can't stand to take a leisurely stroll, jog, or pose? Just do it if it makes you happy! Any activity that gets you up and moving about will be beneficial.

    Aerobic exercise has been demonstrated to be beneficial even when performed for as little as five minutes at a time. Never begin a new workout programme while pregnant without first consulting your doctor.

    Shift Your Thoughts

    Try some of these non-exercise options for triggering endorphin release:

    • Meditation
    • Acupuncture
    • Therapeutic massage
    • Practicing deep breathing

    As a means of alleviating stress and anxiety, the American Institute of Stress suggests devoting 20 to 30 minutes each day to deep abdominal breathing.

    More oxygen can be sent to the brain and the neurological system is stimulated while you exercise.

    To give it a shot, choose a quiet place to sit and close your eyes. Then, force a mental grin and relax those tense muscles.

    Imagine, instead, that your feet are completely hollow. Take a deep breath in and picture the air travelling throughout your entire body. Inhale, hold your breath, and exhale.

    Rest Up

    You must ensure that you are receiving enough sleep. Finding a good night's sleep during pregnancy might be difficult, but making it a priority could help alleviate your worries.

    How many times during the night do you find yourself awake? The next time you feel sleepy, try slipping away for a quick nap.

    Write About It

    It's normal to want to shut up once in a while. These mental musings have to go somewhere. Start writing in a journal where you may express yourself freely without worrying about what other people will think.

    The act of putting pen to paper can be a useful tool in gaining perspective on one's problems and determining which ones are most pressing. Also, you can keep tabs on your triggers so that you can discuss them with your doctor.

    Motivate Yourself

    The fear of giving birth is known as tokophobia. It may help to take a birthing class if your worries are associated with the actual process of giving birth.

    A better understanding of the process of labour, including the several stages, the body's role in each, and what to expect at each one, might help reduce some of the mystery surrounding childbirth.

    Courses like these frequently provide advice on how to cope with discomfort. They also provide a forum for mums to talk to one another about concerns.

    Seek the Advice of Your Doctor

    Call your doctor if your anxiety is interfering with your life or if you experience panic attacks frequently. When seeking assistance, time is of the essence. Medication may be an option to help with the most severe symptoms if therapy has failed. In particular, if your sentiments and thoughts are related to you, you should never be ashamed to express them.

    Concerned that you aren't receiving adequate help? There's no harm in considering other service providers.

    Conclusion

    Anxiety disorders during pregnancy are nearly as frequent as depression, with studies showing that roughly 15% of pregnant women suffer from them. Pregnant women may experience anxiety due to hormonal shifts, past traumatic miscarriages, or trouble sleeping. If your anxiety is affecting your ability to focus or ability to carry out daily tasks, it may be time to consult a doctor. Pregnancy and postpartum anxiety disorders affect up to 20% of pregnant women and 10% of new mothers. Hormonal changes may account for an increase in the prevalence of generalised anxiety disorder.

    Physical manifestations of anxiety include a racing heart, shortness of breath, and panic attacks. Anxiety during pregnancy is a physiological condition and not the result of anything you've done, so try to keep that in mind while you deal with whatever is triggering these feelings or thoughts. If you meet the following characteristics, you're more likely to develop a severe anxiety condition during pregnancy. Medication is one option for treating anxiety disorders, but it is far from the sole one. Seeing a therapist is often the first and best step in determining the source of anxiety.

    Eating nutrient-dense, whole and unprocessed meals rather than processed and quick foods is believed to help alleviate anxiety. Anxiety during pregnancy has seen fewer studies than depression, but there is some evidence that it can have harmful effects on both the mother and the unborn child. Medication is an option to consider if your anxiety is severe. There is no evidence that SSRI use increases the chance of serious birth defects. Preeclampsia, early birth and low birth weight are among conditions that can be exacerbated by maternal anxiety.

    Maintaining a regular exercise routine is quite safe, as is journaling about your worries. Mindfulness has been shown to help with labour anxiety and postpartum blues. Exercising is often advised as a means of dealing with stress. Endorphins are released when you engage in physical activity. Try some of these non-exercise options for triggering endorphin release.

    The American Institute of Stress suggests devoting 20 to 30 minutes each day to deep breathing. Mums-to-be should take a birthing class if they fear the actual process of giving birth. A journal can be a useful tool in gaining perspective on one's problems and determining which ones are most pressing. Medication may be an option to help with the most severe symptoms if therapy has failed.

    Content Summary

    • Even though pregnancy is a joyful experience for many women, it can also bring on some anxiety.
    • However, remember that you can get help and that you are not alone.
    • In this article, we'll discuss the causes of pregnancy anxiety and offer some strategies for coping with it.
    • Anxiety disorders during pregnancy are nearly as frequent as depression, with studies showing that roughly 15% of pregnant women suffer from them.
    • Physical manifestations of anxiety include, but are not limited to, racing heart, shortness of breath, and panic attacks.
    • If your doctor notices that your stress is getting in the way of your daily life, relationships, or work performance, you may be diagnosed with an anxiety disorder.
    • Panic disorder, obsessive-compulsive disorder, and post-traumatic stress disorder are all forms of anxiety that can manifest in women.
    • Two of the most widely used mental health screening instruments during pregnancy are, however, not particularly good at picking up on signs of worry.
    • Pregnancy and postpartum anxiety disorders are underrecognized but affect up to 20% of pregnant women and 10% of new mothers.
    • Pregnancy-related anxiety is a complex illness with multiple potential causes that have not been well investigated.
    • Anxiety during pregnancy is a physiological condition and not the result of anything you've done, so try to keep that in mind while you deal with whatever is triggering these feelings or thoughts.
    • Anxiety during pregnancy is a normal and common occurrence.
    • However, if you meet any of the following characteristics, you should pay especially close attention to how you're feeling during pregnancy because you're more likely to develop a severe anxiety condition during pregnancy.
    • There is a potential increase in anxiety during pregnancy due to all of these causes.
    • Many women incorrectly believe that toughing it out is the greatest strategy for dealing with anxiety.
    • However, there are a few situations in which it is best to seek assistance.
    • Research has shown that women who have anxiety throughout pregnancy are more likely to experience postpartum depression after the birth of their baby, despite the fact that they may persuade themselves that they will feel better once the kid is here.
    • Anxiety and depression are not always co-occurring, but they are strongly linked; therefore, if you can learn to manage your stress levels before the birth of your child, you will have a better chance of being able to fully appreciate those first few months of your child's life.
    • Just one more argument for trying different therapies: If you suffer from chronic, severe anxiety throughout pregnancy, it may have a negative impact on your child's growth and development.
    • Prescription of these drugs during pregnancy should always be preceded by a thorough evaluation of the potential risks and benefits.
    • If you and your doctor decide that medication is required to manage your anxiety during pregnancy, you should discuss the pros and disadvantages of each option carefully to ensure the health of you and your unborn child.
    • Changing your habits may help you sleep better, but if it doesn't, or if the problem persists, you should discuss sleep aids with your doctor.
    • Visit with other expectant parents or friends who share your situation.
    • You can also find people who are experiencing similar emotions online and join a support group with them.
    • Schedule some downtime into your schedule.
    • Meditation and acupuncture, when practised regularly, have been found to help persons with anxiety.
    • It's important to weigh the benefits of treatment against the risks of untreated stress while thinking about how to handle anxiety.
    • You can feel better and lower your anxiety during pregnancy with the help of a variety of treatments.
    • Due to the lack of data on the safety of anti-anxiety medication for the foetus, many women cannot take it during pregnancy.
    • Diaphragmatic breathing and other methods of stress reduction are used in cognitive behavioural therapy (CBT) for the treatment of anxiety (adapted to pregnancy).
    • Medication is an option to consider if your anxiety is severe.
    • During pregnancy and the postpartum period, SSRIs are frequently used to treat depression and anxiety.
    • Maintain a regular exercise routine.
    • In most cases, working out during pregnancy is quite safe.
    • But first, check with your doctor if you're worried about difficulties during pregnancy or the possibility of an early delivery.
    • Make sure you're getting enough shut-eye.
    • The art of being present in the moment is worth practising.
    • In addition to giving you a chance to think things through, putting your anxieties in writing might help you consider different angles.
    • Plan for some time to worry.
    • Although mild anxiety rarely calls for medication, discussing your concerns with your doctor is always a good idea.
    • There is, however, a good reason to learn to manage your anxiety, as study reveals.
    • It's possible that just talking about how you feel can help keep those feelings from taking over your life.
    • If you're experiencing anxiety, you can also talk to your doctor about getting a referral to a therapist.
    • You might benefit from taking part in pursuits that help you relax and unwind.
    • Additionally, endorphins are released when you engage in physical activity.
    • Exercising is often advised as a means of dealing with stress.
    • Never begin a new workout programme while pregnant without first consulting your doctor.
    • Try some of these non-exercise options for triggering endorphin release: Meditation Acupuncture Therapeutic massage Practicing deep breathing As a means of alleviating stress and anxiety, the American Institute of Stress suggests devoting 20 to 30 minutes each day to deep abdominal breathing.
    • More oxygen can be sent to the brain and the neurological system is stimulated while you exercise.
    • You must ensure that you are receiving enough sleep.
    • Finding a good night's sleep during pregnancy might be difficult, but making it a priority could help alleviate your worries.
    • It's normal to want to shut up once in a while.
    • Start writing in a journal where you may express yourself freely without worrying about what other people will think.
    • Also, you can keep tabs on your triggers so that you can discuss them with your doctor.
    • The fear of giving birth is known as tokophobia.
    • It may help to take a birthing class if your worries are associated with the actual process of giving birth.
    •  Call your doctor if your anxiety is interfering with your life or if you experience panic attacks frequently.
    • When seeking assistance, time is of the essence.
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