Pregnancy is a period of excitement and happiness for the parents-to-be and the entire family. It’s electrifying to know that you will have a tiny cute human to care for, someone you can connect to as a mother and pour your soul into.
It is a joyous occasion with celebratory vibes. But it’s also a challenging time for the mother mentally and physically.
Some women marvel at the way they can bear and grow a small life inside their wombs. On the other hand, some mothers may experience extreme hormonal fluctuations and anxiety.
It might also cause irritability, severe fatigue, constant mood swings, a drop in performance at work, and other negative effects that can adversely affect women and their relationships with the people around them.
If you as a mother has been going through severe anxiety during pregnancy, also known as antenatal anxiety, I recommend reading this article to learn effective natural remedies to alleviate your anxiety disorder.
What Causes Anxiety During Pregnancy?
Extreme anxiety, particularly during pregnancy, can take a toll on your mental health, which can affect your baby.
Therefore, you must understand the causative factors to manage your anxiety better. It’s key to a healthy outcome for you and your little one.
Here are the most commonly observed causes:
- Hormonal changes throughout the body
- Lack of sleep
- Emotional baggage
- A genuine fear of the future
- Anxiety due to complications in a previous pregnancy
- Intense workload
- Anxiety disorder inherited from a family member
Moreover, the general concerns during pregnancy are universal. These include:
- Concerns about managing finances after the birth of the baby
- Worries about the health of the newborn
- Anxious thoughts about your health for you to be able to provide for your child
- Concerns about changes in relationship dynamics with friends and family after the birth of the baby
Anxiety is bound to creep in due to the above factors. Sometimes, a little anxiety can work in your favor as it pushes you to anticipate negative outcomes and be prepared to face them head-on. But if your anxiety levels cross a certain threshold, it can be detrimental.
Symptoms of Antenatal or Pregnancy Period Anxiety
Here are some of the most commonly seen signs:
- Insomnia
- Restlessness
- Constant worrying
- Muscle tension
- Irritability
- A perpetual feeling of dread
- Lack of focus
Symptoms such as obsessive-compulsive disorder (OCD), panic disorder or panic attacks, and post-traumatic stress disorder (PTSD) are also observed in many pregnant women.
Many of these symptoms appear in the first trimester of pregnancy because of the intense hormonal changes your body has to undergo.
Any of these stressful situations can result in actual health complications for you as a mother. It can lead to an increase in heartbeat, frequent panic episodes, abnormal growth signs in the baby, preterm birth of the baby, and more.
So, anxiety during pregnancy, although very common, can also take a turn for the worse for you and your child. Your anxiety must be prioritized to prevent these ugly side effects.
It would help if you started by identifying the various sources of your anxiety and then working toward nipping it in the bud.
5 Natural Ways to Cope With Anxiety During Pregnancy
This section covers easy, natural tips to alleviate your pregnancy period anxiety.
1. Ensure You Get Adequate Sleep
It might seem obvious, and it’s, but battling insomnia during pregnancy can be an uphill task.
When you are pregnant, the feeling of having another human being inside you itself sounds scary. This fear, combined with mood instability, constant hormonal changes, panic attacks, mental and physical stress, and other anxiety-related scenarios, can give you sleepless nights, almost akin to insomnia.
So, fix your unhealthy sleep routine to religiously have a good night’s sleep of at least 7 to 8 hours. It’s crucial for your well-being as well as the well-being of your baby.
A well-rested person can think straight and better control their physical and mental health. If you struggle to sleep early, try relaxing herbal teas such as chamomile or green tea to induce sleep naturally.
2. Exercise Regularly
As surprising as it may sound, it is advisable to move around a bit to stay fit during pregnancy.
If you’re wondering about the exercises that can be done to avoid too much movement of the fetus, let me tell you there’s no need to hit the gym. Your exercise routine can be as simple as a brisk indoor or outdoor stroll with your loved ones.
Moreover, taking a quick walk gives you enough time to reflect, contemplate and rethink. So, it’s a great way to clear the chaos in your mind and achieve a healthy body for a positive pregnancy outcome.
If you plan on engaging in slightly heavier exercises, consult your doctor before including them in your daily workout routine.
Yoga is also recommended, as it has proven to be an amazing stress reliever for many mothers suffering from depression and anxiety.
Exercise triggers the release of mood-elevating hormones such as endorphins and dopamine, which makes you happy and satisfied. So, a happy gestation period means a happy mother and a happy baby.
3. Control Your Diet
It might seem like routine, mundane advice. But the importance of a healthy diet during pregnancy cannot be emphasized enough.
The best way to go about this is to contact a nutritionist under the supervision of your primary care doctor. We recommend consulting your gynecologist to keep them well-informed about your diet and overall health.
A stressed body produces free radicals. These free radicals cause oxidative damage to your healthy tissues. This process can have detrimental consequences for you as well as your child.
Therefore, to get rid of free radicals, it is suggested that you incorporate foods rich in nutrients such as Vitamin A, Vitamin E, Selenium, Omega fatty acids, etc., into your daily diet. These play a key role in controlling oxidative damage to your healthy body cells.
It is also advisable to reduce your sugar and caffeine consumption. High blood sugar from excessive sugar intake has been linked to increased anxiety. So, try to refrain from having refined sugar and processed sweets.
Caffeine is a temporary mood booster. However, as its effects wear away, you are more likely to have intense anxiety and panic episodes. So, it would be best to gradually reduce your dependence on caffeine to avoid these side effects on your pregnancy.
4. Meditate Daily
Preliminary research suggests that practicing mindfulness meditation and yoga during pregnancy can help reduce sadness and anxiety.
Other pregnancy-related problems, such as mood swings, sleep disruptions, and fatigue, can also be alleviated by meditation.
As a mother, it makes you feel secure and grounded. Meditation also helps you clear your head and expel distractions or negative thoughts. It can be good for you and your baby.
Find a quiet, distraction-free spot in your house for your daily meditation sessions. You should start dedicating a small chunk of your schedule daily and gradually increase the duration of meditation.
Deep breathing, progressive muscle relaxation, guided imagery, mindfulness meditation, and mantra-based meditation (transcendental) are some of the most effective techniques that are safe to be tried daily.
5. Take a Break From Social Media And Avoid Other Triggers
Social media is bad when you have delicate mental health that can get easily triggered. It is hard to completely avoid social media platforms in today’s day and age. But this positive change in your pregnancy phase can also do wonders for your post-pregnancy period.
Social media platforms are packed with stories that can trigger various negative emotions. There is a chance of encountering both happy and sad news. And some worrisome posts might give you the heebie-jeebies setting off your anxiety alarms.
So, try and stay away from social media at all costs.
Also, it would help if you attempted to minimize your general stressors, such as other problems related to your personal and professional lives to lower your anxiety levels during pregnancy. Ideally, all you should think about is the good health of you and your baby.
Conclusion
After trying out the above remedies, if you still need help managing your anxiety during pregnancy, you must contact a psychotherapist.
Your therapist will help you better recognize the problem areas or the major triggers to devise a systematic plan for controlling your anxiety symptoms.
We hope you found the remedies useful. Try them, and let us know your thoughts in the comments section below.
She is an experienced Clinical Psychologist and Mental Health Writer with a decade of expertise in psychology. Skilled in assessment, therapy, and patient care. Committed to helping individuals through clinical practice and mental health writing at Therapyjourney.co. Passionate about promoting mental well-being and awareness. Open to aligned opportunities.