How to manage Anxiety during pregnancy
Pregnancy can be an incredibly wonderful time in your life, as well as a very scary time in your life. Your whole life – as well as your body – is going through a number of changes. These changes can be especially anxiety-provoking if this is your first pregnancy. You want everything to go perfectly, but you find yourself struggling with an array of worries and fears about every possible thing that could go wrong. And, the more you think about those things, the worse your anxiety becomes.
Avoid Scary Stories and Images
Filling your mind with negative images and stories will only make your anxiety worse. You especially want to avoid watching the news just before bedtime. You’ll sleep better and stay more relaxed if you make it a point to spend the last 30 minutes before you go to bed doing something relaxing, like taking a bath or listening to soft music.
Stop Thinking of “What Ifs”
When you’re pregnant and anxious, your thoughts are filled with a vast number of “what ifs.” For example, “what if my baby is premature,” “what if something goes wrong during labor,” “what if I’m a terrible mother,” “what if my baby is born with a birth defect,” and so on. Thoughts of “what if” are nothing but torture, and they open the door to all sorts of unnecessary worry and fear. Talking to someone can help put your fears in perspective. A support group that you can constantly talk to is advisable.
Pregnancy brings out the worry in all of us. And for good reason: You’re growing a life inside of you.
If you’ve never practiced meditation, now is a great time to start. Meditation is an excellent way to calm you and alleviate anxiety in general. Meditation doesn’t have to be tied to any particular religious beliefs, nor does it require any special props, skills, or setting.All you really need is a quiet place where no one will disturb you for 10 to 15 minutes. For some people, early in the morning before everyone is up and about is a great time to meditate. Strive to meditate every day, at the same time. Just sit comfortably, close your eyes, and focus on nothing but your breathing.
When you’re feeling anxious, your breathing typically becomes faster and shallower. Spend a few minutes throughout the day to stop and focus on your breathing. Practice taking slow, deep breaths – breathing through your nose – followed by exhaling slowly. Slowing down your breathing will help you relax.
Look for ways to reduce your stress.Stress always exacerbates anxiety. While some degree of stress is unavoidable, look for ways you can reduce the amount of stress in your life.
An expectant mother may have a lot of worries: her baby’s health and well-being, her changing body, or even how to support her growing family. Although anxiety during pregnancy is common (researchers say as much as 33% experience anxiety or depression), it’s nice to have practical strategies at hand to help you manage it. You can minimize the stress and anxiety you feel while pregnant by incorporating relaxation into your daily life and eliminating sources of anxiety.There are some things you can do to help alleviate those anxious thoughts and feelings while improving your coping skills during your pregnancy.