Managing Anxiety During Pregnancy: You're Not Alone

Feeling anxious during pregnancy is perfectly normal and incredibly common. Up to 1 in 5 pregnant women experience significant anxiety. You are not alone, and there are many ways to feel better.

Why Anxiety Increases During Pregnancy

• Hormonal changes: Progesterone and estrogen directly affect brain chemistry
• Physical changes: Your body is changing rapidly, which can feel unsettling
• Fear of the unknown: Especially for first-time parents
• Health concerns: Worry about baby's health and development
• Life changes: Relationship dynamics, finances, career impact
• Loss of control: Your body is doing something beyond your control
• Previous experiences: Past miscarriage, infertility, or trauma

Common Worries

It's normal to worry about:

• "Is my baby healthy?"
• "Will I be a good parent?"
• "How will this change my relationship?"
• "Can we afford this?"
• "What if something goes wrong during delivery?"
• "Will I ever feel like myself again?"

Coping Strategies

Mindfulness and Breathing

• 4-7-8 breathing: Inhale for 4 counts, hold for 7, exhale for 8
• Body scan meditation: Focus on each part of your body, releasing tension
• Grounding techniques: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste

Lifestyle Changes

• Regular exercise: Even a 20-minute walk can reduce anxiety
• Sleep hygiene: Consistent bedtime, dark room, no screens before bed
• Limit news and social media: Especially triggering content
• Journaling: Write down worries to externalize them
• Prenatal classes: Knowledge reduces fear of the unknown

Connection

• Talk to your partner: Share your feelings openly
• Join a prenatal group: Connect with other expecting parents
• Lean on friends and family: You don't have to do this alone
• Professional support: A therapist specializing in perinatal mental health

Self-Compassion

• Acknowledge your feelings: Don't judge yourself for feeling anxious
• Lower expectations: You don't have to be perfect
• Take breaks: It's okay to rest and do nothing
• Celebrate small wins: Every day you're growing a human being

When to Seek Professional Help

Talk to your healthcare provider if:

• Anxiety interferes with daily life, work, or relationships
• You can't sleep due to racing thoughts
• You experience panic attacks
• You have intrusive, scary thoughts you can't control
• You've lost interest in things you used to enjoy
• You're using substances to cope

Treatment Options

• Therapy: CBT (Cognitive Behavioral Therapy) is highly effective for prenatal anxiety
• Support groups: In-person or online groups for pregnant women
• Medication: Some medications are safe during pregnancy when benefits outweigh risks
• Complementary therapies: Acupuncture, massage, and aromatherapy

Remember

Seeking help is a sign of strength, not weakness. Taking care of your mental health is taking care of your baby. You deserve support, and it's available.

If you're in crisis, contact the Postpartum Support International helpline: 1-800-944-4773 or text HOME to 741741.