Congratulations on your pregnancy! Whether it’s still early days or you are counting down towards (or past) your due date, you may find yourself surprised at the rollercoaster of emotions you are experiencing. Mixed in with joy and anticipation is no doubt a little worry and concern about your baby’s health, and your own changes and responsibilities. But if you notice your anxiety taking over sometimes, there are steps you can take towards a balanced and happier journey into motherhood.
Recognising Pregnancy Anxiety
Pregnancy is transformative. Scientifically, what a woman undergoes during pregnancy and postpartum is called ‘matrescence’ (latin for ‘becoming mother’), and can be compared to puberty. Just like when a child turns into an adult, when a woman becomes a mother, her brain and body develop dramatically. With this comes a spectrum of emotions. For every heartbeat heard or kick felt, there’s a corresponding internal flutter of hope, anticipation, concern, and sometimes, anxiety. From concerns about the baby’s health to doubts about one’s abilities as a future parent, pregnancy anxiety can vary in intensity and origin. While a little anxiety is almost inevitable especially in first time mothers, if anxious thoughts get overwhelming or disrupt your day to day, it is a good idea to address these feelings.
Triggers that can heighten anxiety
- Hormonal changes significantly influence emotions. This in itself can trigger anxiety in many women. If you have previously struggled with anxiety, your new hormones can amplify existing anxieties.
- A history of anxiety, miscarriages, or traumatic events can intensify fears about the present pregnancy. You may carry guilt or shame from past events which resurface as you progress through your pregnancy.
- Overwhelming Expectations: The pressure to experience a ‘perfect pregnancy’ or satisfying societal standards can be burdensome. You may feel torn between the various goals you have for your life and worry about achieving them.
How to know if you have Pregnancy Anxiety
- Perpetual Worry: If you find yourself constantly worrying about things that could go wrong, things you still have to do, or spend excessive time and resources to prepare for ‘every eventuality’.
- Physical Reactions: If you experience symptoms like sweating, heart palpitations, or nausea when pondering pregnancy-related topics.
- Sleeping Patterns: If you are oversleeping as an escape, or suffer from insomnia due to anxiety.
- Withdrawal: If you avoid prenatal classes, doctor’s or midwife appointments, or discussions related to childbirth due to underlying fears.
The above are just some of the signs of Pregnancy Anxiety. Every pregnancy is unique, and you might experience one or two, all or even more signs than those mentioned. On the upside, there are many things you can do to support your mental health during pregnancy.
Ways to manage Pregnancy Anxiety:
- Mindfulness and Meditation: Grounding techniques like deep breathing, prenatal yoga, and guided meditation sessions can provide calm. Many studios offer local classes specifically tailored to pregnancy.
- Informed Knowledge: Educating oneself about pregnancy, reading up on childbirth, or attending classes can demystify fears. Recent research has discredited many of the ‘must-nots’ during pregnancy and encourages a less restrictive approach. Check out my post on best books to read to lower pregnancy anxiety.
- Professional Guidance: Therapists offer a safe space and compassionate listening ear, and can provide clarity, validation, and coping strategies.
- Physical Activity: Exercise or walks can not only boost mood through endorphin release but also help in building stamina for childbirth. Moving your body also lowers the risk of pregnancy complications.
Find Community and get Support with Pregnancy Anxiety:
- Seeking Solace in Shared Stories: Talking to fellow expectant mothers can offer insights into common fears and their coping techniques.
- Partner’s Role: An understanding and supportive partner can be a pillar of strength. Encourage open communication to share feelings and fears.
- Limiting Negativity: While it’s important to be informed, limiting exposure to negative stories (especially scary birth stories) or overly anxious individuals can help in maintaining a positive outlook.
Pregnancy, with its profound physical and emotional transformations, can be as challenging as it is beautiful. While feelings of anxiety are natural, they need not overshadow the experience. With a blend of self-awareness, support, and proactive coping strategies, you can navigate this journey with confidence, making room for joy, anticipation, and the promise of new life.
If you would like to get professional support with Pregnancy Anxiety, reach out to me. I’m a therapist specialising in maternal mental health and offer individual and couples’ therapy, as well as group workshops.