Coping with Anxiety During Pregnancy
Whether you’re a first-time parent or are adding to your family, struggled to get pregnant or got lucky without trying, nine months of pregnancy can raise all sorts of concerns. The reality is, nearly every woman — under that baby belly and “pregnancy glow” — is a bit anxious, worried or hesitant about some aspect of pregnancy, childbirth or parenting. But when should anxiety be a cause for concern? And how can it be treated during pregnancy? The answers are information that every expecting woman should hear.
Anxiety symptoms can include:
- Feeling over-anxious all the time and not able to control it
- Worrying about a number of events and activities – in pregnancy this could play out as constant worry about your baby
- Unable to concentrate, mind going blank
- Feeling irritable
- Sleeping badly
- Tense muscles
What should you do if you have anxiety in pregnancy?
Talk to your midwife or doctor also if:
- You feel anxious most of the time for more than two weeks.
- Anxiety is making you feel physically ill with fast heartbeat, fast breathing, sweating, feeling faint, feeling sick and diarrhea.
- You have panic attacks.
- You have unpleasant thoughts that keep coming back and you can’t control them.
- You find yourself repeating an action (like washing, checking, counting) to feel better.
- You are so afraid of giving birth that you don’t want to go through with it.
How can you prevent anxiety in pregnancy?
- Talk about it with your partner, family or a friend and tell them how you are feeling.
- Find a release through Yoga, Walking etc.
- Move your mind with the help of meditation, acupuncture, massage therapy, deep breathing exercises etc.
- Rest up. Try learning about simple relaxation techniques and practice them regularly.
- Write about it.
- Empower yourself by signing up for Aster Nurture’s Antenatal Classes (Call us on 5583314822 for your free trial session)
- Ask your doctor.
You could also try a self-help book. The Royal College of Psychiatrists recommends these ones:
- Assertiveness guide by Dr.Julie de Azevedo Hanks
- The Emotionally Healthy Woman by Geri Scazzero and Peter Scazzero
- Healthy Mind Healthy Woman by Dr.Alice Doman
- Overcoming Anxiety by Helen Kennerley
- Overcoming Anxiety, Stress and Panic: A Five Areas Approach by Chris Williams
- Feel the Fear and Do It Anyway by Susan Jeffers
- Overcoming Panic and Agoraphobia by Derrick Silove and Vijaya Manicavasagar
- Panic Attacks: What They Are, Why They Happen and What You Can Do About Them by Christine Ingram
- An Introduction to Coping with Phobias by Brenda Hogan