Feelings of anxiety at any time can leave you feeling stressed, worried and alone; add in pregnancy and everything can begin to feel overwhelming. Being worried during pregnancy is understandable, especially if it is your first baby. Everything is new, each day bringing with it changes in the way you feel about yourself and about becoming a parent.
Sometimes these changes can bring with them feelings of uncertainty and worry. Recent research show that you are not alone, with 1 in 10 women reporting that they suffer from anxiety during their pregnancy. You may end up in a vicious cycle where the more you worry, the more anxious you become about the fact that you are worrying. After all, pregnancy is meant to be a time of joy.
There are a number of symptoms that you may notice if you are struggling with anxiety.
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- feeling an uncontrollable sense of anxiousness
- worrying excessively about things, especially your health or baby
- inability to concentrate
- feeling irritable or agitated
- having tense muscles
- sleeping poorly
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The good news is that there are things you can do to help you cope with anxiety during pregnancy:
- Talk to someone about how you feel; this could be your partner, a close friend or family member or perhaps a therapist.
- Find activities that you enjoy and that help to lower stress and anxiety, such as exercise. Moving your body, whether that is yoga or swimming or simply going for a walk, helps your body release endorphins which have beneficial effect on both your body and brain.
- Use alternative therapies such as acupuncture, mindfulness, massage therapy or deep breathing exercises to lower your anxiety and help you feel more in control.
- Get plenty of rest, making sure you prioritise sleep by having a good bedtime routine, and don’t forget to get in a few sneaky naps when you can.
- Find out as much as you can about childbirth and motherhood. Anxiety is often about the unknown, so the more you know the more in control you will feel.
- Childbirth classes or hypnobirthing classes can help you demystify the birth process and help you feel prepared.
If you are at all concerned about your physical or mental health do not hesitate to contact your doctor or midwife. They are the experts in all things pregnancy related and are a great source of support.