How to Deal with Anxiety During Pregnancy

Anxiety is common amongst women before and after pregnancy. Most times, it is fuelled by certain factors that may be weighing you down and even stressing you. For instance, a woman who has had complicated or failed pregnancies before will definitely start being anxious as soon as she learns about another pregnancy. After delivery, it is mainly caused by hormonal fluctuations and the overwhelming discovery of having a baby which is common amongst new moms. Here are some tips you could use to manage your anxiety both during and after pregnancy:

THERAPY

Therapy is almost the answer to every mental problem people experience and as such, may sound like cliché when mentioned as a solution for pre and postnatal anxiety. It has, however, proved to be one of the best ways a mother can use to get over her fear and depression. Therapists are usually highly-trained professionals who are skilled to point out the problem and help find solutions to it in the gentlest manner. You just have to find one you can trust, open up about your problem, and let her help you. It would be very helpful if you found one who specialises in anxiety in expectant and new mothers.

WORKOUT, YOGA AND MEDITATION

Exercise has never failed when it comes to boosting both mental and physical strength. It refreshes the body and helps you feel great; imagine the feeling after sweating it out in an intense morning workout then taking a long, warm and relaxing bath.

Yoga helps you focus your mental energy on your mental healing and if you stay consistent, you develop the ability to easily block anxious thoughts and focus on positive ones. While meditation is part of yoga, it can also be done separately in a different session. Be careful, however, that you don’t exercise so intensely that you harm yourself or the baby.

YOUR PARTNER

Your partner should be there to help you through your pregnancy and after delivery. This is just not physical; he/she should be able to listen to you and give you the assurance you need. Talk to him and be open about your insecurities. Let him know what is bothering you, and listen to what he has to say. Do you know that not talking to him about it can cause him to get anxious too? If both of you are stressed about anything then it would be wise to seek help from a third party, say, a therapist.

Check the following tips on how you can include your partner in dealing with your pregnancy journey:

• Undergo counseling to get a full understanding of each other’s responsibilities.
• Include your partner in minor and major decision-making, such as deciding on the baby’s name or hospital to deliver your baby.
• Establish an open line of communication. If your partner is too busy, write a note and post it on a highly visible area, like the fridge or his cabinet, early in the morning or before bedtime.
• Ask your partner to give you a soothing massage and take the opportunity to engage in small talk. Don’t hesitate to express your feelings. Give him an aromatherapy session or simply massage him to relax him too.

AN EXPERIENCED PERSON

Some women have found comfort and relief from taking to other women who have been in the same situation. You could talk to your mother or even join a group. This will, however, depend on the cause of your anxiety. Make things as simple as possible, for example do your shopping online for cute baby girl clothes or newborn baby boy clothing depending on what you are expecting.

It’s important to know what to expect during pregnancy to reduce the stress and anxiety associated with it. If you know what happens to your body during pregnancy, you are more prepared to handle these changes. 

Here are some ways you can prepare for pregnancy:

• It’s a good idea to watch video tutorials, read some blogs, and ask people around about their stories and shared experiences.
• Remember that the more you know, the less you’ll get stressed out. Try reading books about pregnancy and equip yourself with the right knowledge to avoid experiencing a fear of the unknown.
• Practice breathing exercises and pelvic floor exercises on your free time to better prepare your body and mind for a normal delivery.

CARDIAC ARREST DUE TO ANXIETY

Expecting mothers don’t always realize the signs and symptoms of severe stress and anxiety, which may lead to a cardiac arrest. It would be a good idea to ask your OB-GYN about using an Automated External Defibrillator (AED), which is used to restart the heart in the event of cardiac arrest.

An AED is designed to read the heart rhythm of a person. It determines whether a “shock” or defibrillation is required to restart the heart. If it’s advised, the AED device charges and delivers the shock. If defibrillation is not advised, the AED will indicate this and advise CPR instead.

Have you ever wondered if you can you use an AED on a pregnant woman? If so, don’t hesitate to ask your OB-GYN questions to ensure the health and safety of you and your baby.

In a nutshell, anxiety during and after pregnancy is almost inevitable. Who wouldn’t worry about the delivery process, or whether the baby will make it, or how good a parent they will be? Remember, however, that you are not in it alone and if others have made it, you will too.