7 Common Signs Of Anxiety During Pregnancy And Tips To Deal With It

Every expecting mumma experiences some amount of worry and distress during pregnancy. Whether you are concerned about your baby’s development or are just anxious about labour and delivery, it’s not uncommon to have nervousness and anxiety during this time.

In fact, by some estimates, nearly one in every five women meets the diagnostic criteria for at least one anxiety disorder during pregnancy. So if you are feeling a tad bit anxious and stressed out, know that you are certainly not alone. 

However, this condition in some cases affects your baby’s health adversely. Hence, it’s crucial for you to understand the common signs of anxiety during pregnancy as it will help you determine when to seek help, what is considered normal, and most importantly how to cope. So keep reading as we have gathered all the essential details.

What are the Signs of Anxiety During Pregnancy?

The common signs and symptoms of anxiety during pregnancy include

• Inability to focus on your daily life
• Experiencing frequent episodes of fear, panic, and restlessness
• Having obsessive thoughts
• Not enjoying things that generally make you happy
• Muscle tension
• Heart palpitation
• Hyperventilation or shortness of breath

What Causes Anxiety During Pregnancy?

Anxiety is a fairly complicated condition, which is usually caused due to a couple of concerns. 

It could occur due to an underlying health issue, such as thyroid problems, or diabetes, or it may be a hereditary disorder, as anxiety can run in the family. It could also stem from a fear of experiencing labour or giving birth or even a stressful situation at work or home. In some cases, anxiety could be triggered by the pregnancy itself, especially if it wasn’t planned. 

Regardless of the reason behind these thoughts and feelings, know that anxiety during pregnancy isn’t a matter of grave concern, and can be managed with a few effective coping mechanisms and support from your partner, family, friends, and healthcare provider.

What Are the Risk Factors for Anxiety During Pregnancy?

Just about anyone can develop anxiety at some point in their life. That said, there are a few factors that may put you at a higher risk of experiencing anxiety. If you have any of the following conditions, then you should pay special attention to your emotional well-being, especially when you are expecting.

• Anxiety experienced during a past pregnancy
• A previous diagnosis of anxiety disorder
• Previous fertility struggles or pregnancy loss
• Pregnancy complications

How to Cope with Anxiety During Pregnancy?

Seeking therapy or visiting a counsellor is usually the first and best way to pinpoint the causes of your anxiety and develop a plan to help ease your concerns. Apart from this, there are some other anxiety-alleviating strategies that you can follow too.

• Get more sleep: Lack of sleep could exacerbate your anxiety and cause other symptoms like headaches and nausea. Aim for at least eight hours of sleep through the night, or try to take afternoon naps to keep yourself well-rested and active.
• Eat wholesome and fresh foods: A growing body of research has shown that what you eat can have a direct effect on your mental well-being. Plan a well-balanced diet and consume nutrient-dense and unprocessed foods like fruits, nuts, vegetables, dairy, fish, and whole grains. Eating these foods can help support the healthy bacteria in your gut and keep your metabolism stimulated to help lessen anxiety.
• Stay active: A quick 10-minute walk or regular exercise can help decrease your stress levels and enhance your overall mood. This in turn can help lessen the chances of experiencing anxiety or depression during pregnancy. 
• Garner knowledge and keep yourself well-informed: If the uncertainties of pregnancy and parenthood are making you anxious, then the best way to deal with your stressful thoughts is by keeping yourself informed and reading tons of books and articles to prepare yourself. You can even consider enrolling in a childbirth class to understand the basics of babycare.
• Schedule time in your day to relax: Make some time to indulge in mindful activities regularly to lower your stress levels and anxiety. You can consider trying yoga or meditation, or listening to some calming music to de-stress and relax.

Conclusion

Pregnancy brings along a roller-coaster of emotions, and it is not uncommon to experience anxiety or stress during this time. Keeping yourself informed about the signs of anxiety during pregnancy can help you better manage this condition and try remedial methods to relax and unwind. If you do not notice any improvement in your stress levels even after trying the methods discussed above, then consult a therapist or counsellor as they can help diagnose whether you have an anxiety disorder and prescribe appropriate treatment methods. 

Also read:

Pregnancy brain: What causes pregnancy brain and how do you deal with it? Get all the details in this post.

Cover Image Credit: Freepik.com