4 Tips To Preventing Anxiety During Pregnancy

Pregnancy is a complicated time in your life. On the one hand, you’re excited to welcome your little one into the world and start a new chapter in your life. On the other, your body is changing and you’re nervous about the future uncertainties.

Managing your anxiety during pregnancy is important in preventing health risks like preeclampsia or heart issues. Anxiety can also affect your baby, who could be born preterm or with a low birth weight. But with the proper steps, pregnancy anxiety is preventable and manageable. Here are four ways you can take charge of your mental health and curb your stress levels today.

1. Connect with others who are expecting

Building a support system is key to getting through any kind of stressful experience. By talking with other people going through pregnancy at the same time as you, you’ll feel more prepared and less anxious. You might even feel uncomfortable talking to friends and family at this point, so a support group is an even better way of getting out your worries and frustrations with people who can validate your experiences. When you swap stories, anticipations, and setbacks, you’re demystifying pregnancy and feeling more confident. If there isn’t an in-person group near you or a circle of friends who are pregnant, consider joining an online community.

2. Vet your information sources

When you’re stressed, you might be tempted to Google your symptoms and questions you have about pregnancy. While this can certainly give you good information, there’s also a lot of unverified facts out there. Be wary of personal anecdotes on Facebook groups and blogs. Instead, focus on reading peer-reviewed studies and websites from trusted medical organizations. But be careful not to go down the rabbit hole of things that can go wrong during pregnancy and childbirth—this will only fuel your anxiety. Instead, redirect your efforts positively, such as taking a childbirth class. When you focus on being prepared instead of worrying about the worst-case scenario, you’ll be happier and healthier.

3. Focus on what you can control

So much of how your body changes during pregnancy is outside your control. This can fuel your anxiety and make you feel like you’re being swept along. Put your energy toward what you know you can control. Eat healthy foods that are essential for your baby’s development. Get as much exercise as you can. If your doctor has warned you about physical activity, find something that works for you: yoga, tai chi, or other low-impact exercises.

Prioritize getting the best sleep you can—you need it right now! To curb stress, practice daily meditation. Learn mindfulness techniques and focus on cultivating a peace of mind. If you’re feeling overwhelmed by the thought of telling people about your pregnancy (especially if it’s still early), then don’t! It’s easy to get caught up in comparing yourself to others and feeling pressured to behave a certain way. No two pregnancies are exactly the same, and when you act with intention every step of the way, you’ll feel less uncertain.

4. Talk to a therapist

Some anxiety during pregnancy is normal. But feeling overwhelmed with worry, feelings of impending doom, and guilt or shame is not healthy. Counseling sessions can give you a shame-free space for talking through your anxieties and concerns. A therapist will give you personalized strategies for coping with negative emotions and preparing for your baby’s arrival. Mental and emotional preparedness is crucial to coping with those stressful first few weeks and months.

To find out more about how anxiety therapy can help you work through your pregnancy, please reach out to us.