Preparing your mind for motherhood: Tips for managing pregnancy anxiety
The physical changes during pregnancy are easy to spot, but along with physical changes come emotional ones, and that can include anxiety. If you’re feeling anxious during pregnancy, you’re not alone. Anxiety is a common mental health issue. Nearly one in five adults has an anxiety disorder, including pregnant and postpartum women.
“Some anxiety during pregnancy is totally normal,” says Teresita Hammond, RN and community outreach coordinator for the Sentara Norfolk General Hospital Family Maternity Center.
“After all, you’re experiencing many changes, not to mention concerns for your baby and how your life will change,” she adds.
Did you know?
The American College of Obstetricians and Gynecologists (ACOG) describes anxiety as “a feeling of nervousness, worry or concern.” They define an anxiety disorder as “a mental health condition that happens when anxiety gets in the way of daily life.”
Nine tips for managing pregnancy anxiety
1. Know that you are not alone: It’s easy to think you’re the only pregnant woman having anything but a glowing, positive pregnancy experience. You may even feel embarrassed or ashamed about having other emotions. But anxiety and worry during pregnancy, along with physical discomfort and many other challenging things, are common, even if you’re not hearing as much about it.
2. Talk about it with your OB-GYN/midwife: Have an honest conversation with your healthcare provider about your feelings. Your provider will ask questions to help assess the severity of your anxiety. Don’t delay this conversation. This assessment will help guide your mental health care during pregnancy and after you have your baby.
3. Prioritize sleep: One of the simplest ways to combat pregnancy anxiety is to ensure you’re getting enough sleep. Start by making quality sleep a daily priority early in your pregnancy by learning about good sleep hygiene.
Did you know?
Magnesium is known to help improve the quality of sleep, leading to feeling more refreshed. Talk to your healthcare provider about trying a magnesium supplement at night for better sleep.
4. Reset expectations: Many first-time moms are surprised to discover they are suddenly exhausted —it can be one of the first symptoms of pregnancy. Later in pregnancy, you may be uncomfortable, which can also change your routines. Your body is growing a human! Give yourself permission to take breaks and reset the expectations you placed on yourself before pregnancy.
5. Know it gets better: Anxiety can occur at any time during pregnancy, or it may first appear after delivery, but the rates of generalized anxiety disorder appear to be highest in the first trimester, likely due to hormonal changes. Besides adjusting your expectations, between 12 and 14 weeks the fog felt during the first trimester tends to improve. You’ll likely feel more in control.
6. Mindfulness matters: Now more than ever, slowing down your brain can play a crucial role in managing anxiety. These exercises help reduce stress hormones, such as cortisol. Look for activities that help your body relax and focus on the here and now rather than the unknowns you’re worried about.
Suggested mindfulness activities include:
- Aromatherapy
- Deep breathing exercises
- Guided meditation
- Journaling
- Meditation
- Prenatal massage
Did you know?
Mindfulness is a skill that gets better with practice. Start small and build your mindfulness routine. You can even work it into everyday practices, such as while brushing your teeth or as part of your bedtime routine.
7. Make time for self-care: Don’t get so caught up in planning for parenthood that you forget self-care. Build in time for activities that you enjoy. Even small amounts of time and simple activities like reading or walking outside can make a difference. This looks different for everyone but making time for yourself and the things you love is an integral part of combatting anxiety.
8. Move your body: With the guidance of your healthcare provider, continue or start physical activity. For most pregnant women, physical activity is good for your mind and body. Exercise during pregnancy also has other benefits, such as the potential to decrease your risk of gestational diabetes, preeclampsia and cesarean birth. Learn more about the benefits and guidelines for exercise during pregnancy from the ACOG.
9. Ask for help: When you hear experienced parents say “It takes a village,” they mean it. Seek out social support during pregnancy. Who will be part of your inner circle and help you care for you and your baby?
Don’t be afraid to talk with your loved ones while pregnant and ask for their assistance. This may look like help with household chores or supporting you at healthcare appointments. Learn more about who should be part of your care team during and after pregnancy.
Hammond also encourages expectant moms to look for resources such as prenatal classes and online support groups.
Did you know?
Studies conclude that social support during pregnancy helps with mental health by reducing low mood and anxiety and managing feelings of isolation and disempowerment.
When to get more help
While some anxiety during pregnancy is normal, you should seek help for more severe anxiety during this time — it’s not good for you or your baby.
"It's okay to not be okay during pregnancy — this journey is full of emotions and challenges,” says Hammond. “But it’s important to recognize when the weight feels too heavy to carry alone. Seeking help is not a sign of weakness. It’s an act of strength and love for yourself and your baby."
Among other reasons, seek additional help for anxiety during pregnancy if:
- You are already being treated for anxiety, depression or another mental health condition before pregnancy. In that case, talk with your healthcare provider about how to treat your mental health condition during your pregnancy.
- Your pregnancy anxiety is affecting your day-to-day life.
Your provider can recommend safe and effective treatments available for anxiety during pregnancy. Treatment options during pregnancy may include talk therapy and medication. Your OB-GYN or midwife will talk with you and help create a plan to treat your anxiety.
Anxiety during pregnancy is not uncommon, and “with the right tools and support, you can find peace and strength on this journey,” adds Teresita.
Additional resources:
- Sentara offers resources for pregnant and postpartum moms, including support groups.
- Postpartum Support International provides local access to mental health services and support during pregnancy and postpartum.
- Learn more about the journey of postpartum mental health.
Sentara Maternity Services: Your wishes are heard and respected
Sentara Maternity Services offer a safe space where mothers and their birth goals are empowered, families are embraced, and the miracle of childbirth is celebrated with personalized care and unwavering support.
Pre-register for your birth at Sentara
You can pre-register for your birth at a Sentara hospital using Sentara MyChart online or a web browser. You can do this as early in your pregnancy as you’d like.