My Top Tips for Managing Pregnancy Anxiety
Understanding Pregnancy Anxiety
If you're finding yourself feeling anxious during your pregnancy, know that it's more common than you might think. I’ve been there myself and I talk about this lots with my clients.
It might be feelings of worry, about if you’ll be a good mum or not, (trust me, the fact that you’re worrying about this, means you already are one), worrying about your baby’s wellbeing, not to mention the whole birth part is filling you with dread - I can help you with that, if you like!?
Maybe you’re scrolling through socials comparing yourself to other mums to be, who look like they’ve really got their head in the game and know exactly what they’re doing. Trust me, they’ll be feeling all the things you are too. They’ll just be better at hiding it than you are!
The anxious thoughts can also be down to what’s actually going on in your body too. From hormones flying all over the place and adapting to your changing body. It’s normal to feel overwhelmed by it all. You can be happy one minute, angry another, and crying the next. You are not alone.
Whilst some level of anxiety is normal, there may be times when it all becomes a lot to deal with and reaching out to find support is is really important. In this blog, I want to highlight the commonality of anxiety during pregnancy, acknowledge that any feelings of worry are valid and that it’s essential that you look after yourself both physically and mentally and reaching out as soon as possible will get you the support you deserve.
I am not an expert in perinatal mental health but as a mum, an antenatal practitioner and someone who has lived with poor mental health, during pregnancy and after, I wanted to share some of my tips with you, in the hope that it brings some comfort.
Take care of yourself
Coping with these heavy feelings
Remind yourself that you’re human: You are going though the biggest change in your life. Both mentally and physically. Give yourself time and space to feel all the feels!
Get yourself educated: I’m forever banging on about knowledge being power. Seriously, help to ease your anxieties around the fear of the unknown by taking the time to educate yourself about pregnancy, birth, and newborn care. Sign yourself up to classes (I have just the ones!), read books, listen to podcasts and chat with your midwife to address any questions or concerns you may have.
Practice Relaxation Techniques: Being a Hypnobirthing Teacher I can’t stress how important it is to try and incorporate relaxation techniques into your daily routine to help manage anxiety. Deep breathing exercises, meditation, visualisation, and progressive muscle relaxation can all be super effective ways to reduce stress and promote a sense of calm and wellbeing. These are also skills for life, so you’re on to a winner if you can master this!
Stay Active: Regular physical activity can help alleviate anxiety and improve overall wellbeing during pregnancy. Get outside in the fresh air, take a nice walk, go swimming, or take up prenatal fitness classes. There are some great classes here in Fife. A lot of my clients go to Octobumps, and Pregnancy Yoga with Mandala Baby Company but be sure to chat with your midwife before starting any new exercise programme.
Maintain a Healthy Lifestyle: Eating a balanced diet, staying hydrated, and getting enough rest is essential for both your physical and mental health during pregnancy. If you don’t already, prioritise self-care activities that promote relaxation and stress relief. Building this into a routine now, will serve you well once baby is here. I’m telling you….LIFE SKILLS!
Lean on your support team: Share your feelings with your trusted friends, family members, or a support group with other expectant mums. Sometimes, simply talking about your worries can provide a sense of relief and reassurance. Additionally, consider seeking professional support from a therapist or counsellor who specialises in prenatal mental health. NHS Fife have a great perinatal mental health team. You can find out more about them here.
Limit Exposure to Negative Information: While it's important to stay informed about your pregnancy, try to limit exposure to sources of negative or anxiety-provoking information. Avoid excessive internet searches and focus on reputable sources of information recommended by professionals. If social media is adding to your anxiety unfollow the accounts that trigger you. You’ll be amazed at how much lighter you feel! I do a social clean out often and it feels awesome!
Pregnant woman at aqua natal class
When to get professional help
So, now you know that some level of anxiety is completely normal during pregnancy, but it's important to recognise when your feelings are becoming too overwhelming or interfering with your daily life. More than 1 in 10 women are affected by poor mental health during their pregnancy or after their baby has been born. Please reach out and get help if you experience:
Persistent feelings of worry or dread
Difficulty concentrating or sleeping
Changes in appetite
Panic attacks or intense physical symptoms such as rapid heartbeat or shortness of breath
Thoughts of harming yourself
If you want additional support
Where to Seek Help
If you're struggling with anxiety during pregnancy, know that help is available. Start by discussing your concerns with your community midwife, who can offer guidance and refer you to appropriate resources, such as the perinatal mental health team. The sooner you reach out, the quicker you’ll start to feel better. A problem shared, is a problem halved, after all.
Remember You're Not Alone
I want you to know, that even though some people may appear like they’re bossing it, it’s important to remember that there's no such thing as a perfect parent. We're all just doing the best we can. So, be kind to yourself and take things one step at a time. Trust that you're capable of handling whatever comes your way. Remember to celebrate your wins, no matter how small, and give yourself time and space during moments of struggle.
Lean on your support group - friends, family, care team.
You've Got This
If you're feeling anxious about your pregnancy, know that it's okay. You're not alone, and there are people who can help. Take care of yourself and remember – you've got this. With the right support and coping strategies in place, you can navigate through this journey with confidence and peace of mind. Trust in yourself, trust in your body, and trust that brighter days are ahead.