While it is normal to feel anxious during pregnancy, untreated anxiety can lead to complications that can seriously harm your unborn child. Here are five tips to help you efficiently manage these unhealthy emotions and ensure your well-being and that of your little one.
Know the symptoms and causes
Pregnancy anxiety comes in various forms, so learning the causes and symptoms can help you and your doctor efficiently address it. While the causes of anxiety differ for every pregnant woman, hormonal changes play a significant factor, as the level of cortisol increases during this life-changing period. If you have a history of anxiety, previous trauma, or other mental health conditions, your chances of pregnancy anxiety also increase. Some common symptoms of anxiety include:
- Difficulty concentrating
- Having intrusive thoughts
- Feeling nauseous or dizzy
- Frequently disoriented or distracted
- Having panic attacks
- Sleeping poorly
- Worrying excessively
- Constantly irritable
- Unable to relax
If you’re experiencing any of these symptoms, inform your doctor or healthcare provider immediately, so they can recommend medication or treatment to help manage your anxiety.
Shift your mindset
Instead of disregarding these unhealthy thoughts and emotions, it would help to change your perspective of anxiety so you can respond to it more positively and productively. Acknowledge your feelings, but constantly remind yourself that feeling anxious should not be viewed as a bad thing.
Empower yourself by concentrating on things you can control and actively looking for ways to prepare for situations that can trigger your anxiety. For instance, if you constantly worry about labor and delivery, sign up for a childbirth class. If you’re hesitant to breastfeed, contact a lactation expert right away.
Prioritize self-care
Self-care is essential during pregnancy. Engage in activities that can reduce stress and help your body release happy hormones. Revisit previous hobbies that can calm your mind. Make sure to eat well, hydrate more, and rest often. Practice relaxation techniques that can help you become more mindful of the present. Some helpful practices include yoga, acupuncture, meditation, and massage. If you’re in Knoxville, Tennessee, research the wellness centers that offer quality prenatal massage Knoxville TN.
Start journaling
If you’re having difficulty sharing your worries with others, consider writing them down instead. Start journaling, and list your daily thoughts and feelings. Writing down all your bottled-up concerns can help you organize them and find possible solutions. Having a record of your worries can also help you when talking with your doctor, making your appointments efficient and more fruitful.
Seek professional help
If your anxiety significantly influences your overall well-being or you constantly have anxiety attacks, seek medical help immediately. Reach out to your OB-GYN, as they may refer you to a mental health professional, trained in pregnancy anxiety. When speaking with these professionals, be transparent as possible, no matter how minor you think your concerns are. The more honest you are, the better the outcome will be.
While pregnancy is beautiful, these nine months can be overwhelming, especially for first-time parents. Be kind to yourself, and do not hesitate to ask for assistance.