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Heads up: Before attempting any self-management techniques shared below for anxiety during period, it is essential to first consult with a healthcare professional to rule out any underlying medical conditions and ensure that the anxiety you’re experiencing isn’t a sign of a more serious issue. 

Pregnancy is often considered a time of joy and anticipation, but it can also be a period of significant anxiety for many.

Pregnancy-related anxiety encompasses a range of emotions, including fear, worry, and stress about various aspects of pregnancy and impending motherhood.

From concerns about the baby’s health and development to the challenges of labor and delivery, these anxieties can be overwhelming. Today, we’ll cover the sources of pregnancy-related anxiety and how to manage them for a healthier pregnancy journey. 

Understanding Pregnancy-Related Anxiety

Pregnancy-related anxiety is a common experience for many expectant mothers, characterized by feelings of worry and stress about various aspects of pregnancy.

This type of anxiety can arise from the significant physical and emotional changes that occur during pregnancy, as well as the anticipation of childbirth and the responsibilities of caring for a newborn.

While it is a normal response to the major life changes that come with pregnancy, managing this anxiety is important for the well-being of both the mother and the baby.

Anxiety During Pregnancy Statistics and Facts

According to the National Library of Medicine, approximately 35% of women experience high anxiety during pregnancy, which drops to 17% after childbirth but rises slightly to 20% six weeks postpartum, indicating a general decrease in anxiety post-childbirth.

Notably, 75% of women who experience anxiety also suffer from postpartum depression (PPD). Key predictors of postpartum anxiety include inherent trait anxiety and anxiety experienced early in the postpartum period.

Additionally, The Mental Health Journal states that Generalized Anxiety Disorder (GAD) is diagnosed when excessive worry, unrealistic perceptions of problems, irritability, and physical symptoms like headaches, nausea, and tension persist for at least six months.

GAD affects 5.1% to 11.9% of the general population, with women being twice as likely as men to be affected.

During pregnancy, anxiety can worsen or newly develop. About 10.8% of pregnant women suffer from GAD. Phillips et al. found that 14.3% of mothers reported new anxiety at childbirth, 20% during pregnancy, and 51.4% immediately after childbirth.

Anxiety is a common psychological issue during the peripartum period, and although anxiety and PPD share some symptoms, they are distinct conditions, highlighting the need for postpartum mental health screenings to cover both depression and anxiety.

Causes of Pregnancy-Induced Anxiety

Pregnancy-induced anxiety stems from concerns about maternal and fetal health, fears about childbirth, and doubts about readiness for parenthood.

Expectant mothers often worry about managing pregnancy symptoms, potential complications, and the changes in their bodies. They can also fear the pain and unpredictability of labor, worry about medical interventions like cesarean sections, and stress about delivery complications.

Similarly, concerns about becoming a parent, caring for a newborn, and balancing work and finances can heighten anxiety levels.

3 Common Symptoms of Anxiety During Pregnancy

Although the symptoms of anxiety during pregnancy can vary in intensity and duration among different women, there are three main symptoms to watch for:

  1. Persistent Worry and Fear: Expectant mothers often experience persistent and overwhelming worry and fear about various aspects of pregnancy and childbirth. This includes concerns about their own health and well-being, their baby’s health, complications during pregnancy or childbirth, and fears about their ability to handle the challenges of parenthood.
  2. Physical Symptoms: Anxiety during pregnancy can lead to a range of physical symptoms. Many experience fatigue, often feeling constantly tired and lacking energy. Muscle tension is also common, normally leading to tightness or pain in muscles, particularly in the neck, shoulders, and back. Digestive issues such as changes in appetite, nausea, or digestive discomfort can also happen. Finally, sleep problems are frequent, including difficulty falling asleep, staying asleep, or experiencing restless sleep.
  3. Avoidance and Withdrawal: Some women may avoid situations, conversations, or activities related to pregnancy, childbirth, or parenting due to anxiety. This could include skipping prenatal appointments, avoiding discussions about pregnancy or childbirth, or withdrawing from social interactions.

5 Ways to Ease Anxiety in Pregnancy

Anxiety during pregnancy is a challenging issue, but how can we deal with it? Let’s learn how.

1. Use an Anxiety Management App (Rootd)

An anxiety management app like Rootd can effectively help manage anxiety during pregnancy. The app offers a variety of tools such as guided meditations, breathing exercises, and lessons (short and long-term) to help manage anxiety attacks.

Rootd app also includes journaling options, allowing you to track your anxiety levels and document your thoughts and feelings about your pregnancy. Journaling can be particularly therapeutic, helping you identify triggers and patterns, and providing an outlet for expressing your emotions.

2. Practice Mindfulness and Relaxation Techniques

Engaging in mindfulness practices can significantly reduce anxiety during pregnancy. Spend a few minutes each day meditating, focusing on your breath, and calming your mind. Deep breathing exercises can also help to reduce stress and promote relaxation. 

3. Stay Active (Physical Activity)

Regular exercise is crucial for managing anxiety. Light to moderate activities such as walking, swimming, or prenatal yoga can boost your mood and alleviate anxiety during pregnancy.

4. Maintain a Healthy Diet

Eating a balanced diet rich in essential nutrients can help manage anxiety levels. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Avoid excessive caffeine and sugar, as they can contribute to anxiety and mood swings.

5. Establish a Routine

Creating a daily routine can provide a sense of stability and control, which can be very helpful in managing anxiety during pregnancy. Set regular times for meals, exercise, relaxation, and sleep.

Consistent routines can help reduce feelings of uncertainty and provide a structured way to manage stress and anxiety. Regular sleep patterns are particularly important, as adequate rest can significantly improve your mood and reduce anxiety levels.Navigating pregnancy-related anxiety is a significant aspect of maternal health. By acknowledging and addressing these concerns, you can learn how to manage your emotional well-being and enjoy a more positive pregnancy experience.