Pregnancy is an amazing and exciting experience. For some people it can be lovely feeling your baby kick away as well as watching your body change whilst growing your unborn baby. It can be expected to cause hormonal changes and sometimes that can get a little bit too much for some people.
Causes of anxiety in pregnancy
Anxiety whilst pregnant is quite common as pregnancy symptoms alone can be hard to deal with. Symptoms like fatigue, nausea and mood swings are all symptoms of pregnancy that may affect you emotionally which can then lead to anxiety. Anxiety can range from mild to severe.
You could possibly be more at risk of having it if you have a previous history of anxiety or a family history. Other factors may also increase risk of having anxiety such as excessive stress and past trauma during pregnancy for example previous miscarriage.
Other common causes could be
- Going through a relationship breakdown or family problems.
- Having previously suffered postnatal depression.
- Struggling with pregnancy symptoms.
- Feeling isolated and lonely.
- Going through financial difficulties.
- Health concerns with yourself or the baby.
- Fear of going through labour.
Recognising your anxiety
Worrying about financial difficulties, maybe you’ve just lost your job. In addition to wondering if maternity pay is going to cover you financially. Maybe you’re feeling anxious about the baby, is he/she healthy? This is normal to some degree.
Everyone has worries and everyone gets anxious from time to time. It is how we manage to deal with things we worry about then we find a solution. But for some people with anxiety this can be hard, especially if you find this worrying is becoming obsessive. Not to mention that it may affect your ability to concentrate.
Pregnancy is life changing and of course that could make you worry about the future. Maybe you already have a child or children and are worrying how it’s all going to fit into your life and routine. These are normal things to worry about, but anxiety can cause you to overthink likewise cause unnecessary worrying.
Anxiety can massively affect your life depending on the severity of it. Whether you’re over worrying or over thinking this can distract you from your usual daily activities. You may find yourself forgetting things on your to do list, this may be because you find your mind is occupied by excessive worrying. There are things you can do to help, identifying what worries you could be a first step.
Recognising someone with anxiety
Is it your family or friend that seems to be having anxiety while pregnant? It can be difficult to know whether someone is struggling, especially if they don’t want you to know. There are some things that may help you identify if the person you care about is having anxiety, maybe they are isolating themselves away?
Some people will talk about their worries and concerns, others will not only hide it away but also pretend they are ok. Here are some things that may help you identify someone with anxiety while pregnant.
- Seems to be in a low mood and not being their usual self.
- Spaced out like as though they have a lot on their mind.
- Overlooking their personal hygiene and self-care.
- Not eating the right foods or not eating enough.
- Getting stressed over little things.
- Seems restless, not sleeping well.
- Making decisions without giving any thought.
- Not wanting to talk about pregnancy or labour.
Finding ways to manage or cope with your anxiety.
Your anxiety while pregnant may seem never ending but a lot of the time it gets better once you have the baby. Maybe your anxiety came from the thought of your baby having health conditions and now they are here and well your worries have gone.
There are some ways you can manage or cope with your anxiety. Although you should always seek medical help if you think you do have it and need help to manage it.
Are you scared of labour? Is it causing you to stress and over worry? Going to birthing classes could help in a lot of ways, helping you understand the stages of labour and how it works. It will even help by teaching you ways of coping with pain during labour. Writing up a birthing plan would maybe put your mind at ease and make you feel you have some control over the birth of your baby. Thinking about if you want water birth or what music you want on. Things like this could make you feel at ease and more in control.
Prioritising rest as well as getting a good night’s sleep can play a major part in helping you to cope with your anxiety. Getting a good night’s sleep not only helps your emotional and mental health, it also helps your brain deal better with stress and your anxiety.
You have to find what works for you. Trying out different coping mechanisms will allow you to figure out which one works best for you, different things work for different people. Whether that is talking about your feelings to others or even writing it all down in a journal you might find this helps you. Some people find physical activities work best so going for a long walk, running or yoga these are a few that could help. You should always consult your doctor before starting any new exercise routines.
A few more ways you might find helps.
- Practising deep breathing.
Find time to sit and relax in a comfy space so you can concentrate on your breathing. Close your eyes and try to clear your mind.
- Eating healthy.
Finding the time to cook fresh home-made meals can be challenging specially if you have other young children. But even researching quick and easy healthy meals online you may find some that you could find time to do.
- Talking with a therapist.
Speak to your doctor if you find you are struggling, they may suggest getting a therapist for you to speak to. Some therapists specialise in anxiety.
- Taking a time out for yourself to practise self-care.
Everyone needs time for themselves, self-care could prevent you from feeling burnt out and stressed. Self-care allows you to feel refreshed and can make you feel more effective and motivated.
- Speaking to family and friends.
Speaking to people about your worries and concerns can help you get it off your mind. They may even help you feel more at ease with your worries. You could even try and find pregnant women to speak to as they may be going through the same thing.
If you are struggling with anxiety while pregnant please speak to your GP or health professional. If you would like to get in touch please visit the Contact page, where you can also find a list of helplines.