How to help anxiety while pregnant

How can you manage anxiety during pregnancy?

Pregnancy is an exciting time. You will soon become a parent to an adorable, tiny human. You may expect to experience the rollercoaster of emotions during pregnancy, or emotions may catch you off guard. Some women feel joy at every flutter or kick, marveling at their changing bodies. For other women, pregnancy is hard, giving no reprieve as it brings severe fatigue, mood changes, and constant worries. You may notice that with every passing month, your thoughts are spiraling out of control, affecting your performance at work and your relationships at home. But how do you manage your anxiety, and should you treat it?

What causes anxiety during pregnancy?

Worries during pregnancy are universal. Hormonal changes of pregnancy, prior heartbreaking miscarriages, and sleep difficulties may all contribute to anxiety for mothers-to-be. You may worry about how a baby will affect your relationships with friends or family members, the health of your future child, the delivery experience, or the financial burden of an additional family member. All of these worries are completely normal. For humans, a certain amount of anxiety is protective; how else could we motivate ourselves to complete our work or run away from a bear?

What are the symptoms of anxiety disorders during pregnancy?

Although it’s normal to be worried about the health of your baby, in some cases this worry becomes debilitating and may require further attention. Thoughts about the health of the baby may become obsessive, even when doctors are reassuring. Worries may also appear as physical symptoms, such as a rapid heartbeat, difficulty breathing, or panic attacks. If this is the first time you experience a high level of anxiety, this may be frightening in itself. When anxiety starts to interfere with your day-to-day functioning, relationships, or job performance, it may be classified as an anxiety disorder — if your doctor picks up on it.

Anxiety can occur at any time during pregnancy, or it may first appear after delivery (perinatal anxiety is the term used for anxiety during pregnancy and after delivery). The rates of generalized anxiety disorder appear to be highest in the first trimester, likely due to hormonal changes. The most common symptoms of anxiety include constant worrying, restlessness, muscle tension, irritability, feeling dread, an inability to concentrate, and difficulties falling asleep due to worries. Some women also experience symptoms as a result of other anxiety disorders, including panic disorder, obsessive-compulsive disorder, or post-traumatic stress disorder.

Unfortunately, two of the most common mental health screening tools in pregnancy (the Edinburgh Postnatal Depression Screen and Generalized Anxiety Disorder 7-item Scale) are not great at detecting anxiety in pregnancy. Although underdiagnosed, anxiety disorders during pregnancy and in the postpartum period are common, and may affect up to one in five women. Many women suffer in silence.

What are the effects of untreated anxiety on the fetus?

When thinking about management of anxiety, it is important to consider both the risks of treatment as well as the harms of untreated anxiety. Although less studied than depression, research suggests that anxiety may negatively affect both the mother and the fetus. Anxiety increases the risk for preterm birth, low birthweight, earlier gestational age, and a smaller head circumference (which is related to brain size).

What are some treatments for anxiety during pregnancy?

Fortunately, there are many treatments that can reduce anxiety during pregnancy and help you feel better. For many women, anti-anxiety medication is not an option during pregnancy, as there is little information on the safety of such medication on the fetus. Some women who had previously taken medications for anxiety may wish to discontinue medications during pregnancy for personal reasons.

Therapies such as cognitive behavior therapy (CBT) demonstrate promise in the peripartum period (the period shortly before, during, and after giving birth). CBT focuses on challenging maladaptive thoughts, emotions, and actions, and it uses anxiety management strategies such as diaphragmatic breathing (adapted to pregnancy).

If your anxiety is severe, medications may be an option for you. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for depression and anxiety during pregnancy and after delivery. It does not appear that SSRIs are associated with an increased risk of major congenital malformations. However, SSRIs may be associated with transient neonatal symptoms such as jitteriness, tremor, crying, and trouble feeding, which resolve on their own in a few days.

The use of benzodiazepines such as lorazepam (Ativan) and alprazolam (Xanax) during pregnancy has long been a controversial topic. Although older studies showed an association between their use and an increased risk for cleft lip and palate, a more recent study looking at benzodiazepine use during pregnancy did not show this link when these medications were used alone (although there may be an increased risk when combined with antidepressants).

What else helps anxiety during pregnancy?

Engage in regular physical activity. In general, it is safe to engage in physical activity during pregnancy. However, if you are at risk for preterm labor or have pregnancy complications, consult with your doctor first.
Ensure adequate sleep. Whether it’s a calming bedtime routine, pregnancy pillow, or a few nights in a bed away from your snoring partner, now is the time to learn what works for your sleep.
Practice mindfulness. Research shows that mindfulness may reduce worries about labor, and it may even prevent postpartum depression.
Journaling. Writing about your worries may help you brainstorm potential solutions, and it allows you to reflect on your concerns.
Schedule worry time. We often worry because we do not want to forget something. Setting aside 30 minutes toward the end of the day provides you with a time to worry productively, but it frees you from holding onto your worries the rest of the day (practice reminding yourself "I’ll get to these thoughts later").
Yoga, massage, meditation, and acupuncture. Finding relaxation techniques that work for you may take some experimentation — but their benefits will continue even after the baby arrives.

Anxiety During Pregnancy: Tips for Coping

Intro

A few months ago, you were thrilled to see that second line on your positive pregnancy test. Now? You’re feeling worried at every twist and turn that something might be wrong. It’s a feeling you just can’t shake, and it’s starting to affect your everyday life.

Isn’t pregnancy supposed to be a time of joy? If you suffer from anxiety, it can be complicated. Here’s more about anxiety during pregnancy and some ways you can cope.

You may have heard that postpartum depression is a major concern for women after delivery. But there are other mood conditions that may affect your pregnancy. More than 1 in 10 pregnant women experience anxiety at some point.

Some women experience a decrease in their symptoms during pregnancy, but your anxiety may get worse. After all, not everything that makes you feel anxious is under your control. Hormonal changes during pregnancy may affect the chemicals in your brain. This can cause anxiety.

Pregnancy is also a time of tremendous change. Some of these feelings and sensations are welcomed, while others are downright uncomfortable and scary. You may even have complications or other issues that arise that keep you up at night.

Some degree of worry is natural during pregnancy. After all, the process may be entirely new for you. You may have faced situations in the past, like miscarriage, that give you reason for concern. But if these worries start to interfere with everyday life, you may have anxiety.

Symptoms include:

feeling an uncontrollable sense of anxiousness
worrying excessively about things, especially your health or baby
inability to concentrate
feeling irritable or agitated
having tense muscles
sleeping poorly

Occasionally, bouts of anxiety may lead to panic attacks. These attacks may start very suddenly with the symptoms above, and progress. During a panic attack, your symptoms may be very physical in nature, which can make the experience that much worse.

Symptoms of a panic attack include:

feeling like you cannot breathe
feeling like you’re going crazy
feeling like something awful may happen

While anyone can develop anxiety during pregnancy, there are certain risk factors that may contribute, including:

family history of anxiety or panic attacks
personal history of anxiety, panic attacks, or depression
previous trauma
use of certain illegal drugs
excess stress in everyday life

Mild cases of anxiety usually don’t require any specific treatment, though it’s a good idea to mention your feelings to your doctor.

In severe cases, your doctor may recommend medication after weighing the benefits and risks.

Well-meaning friends may have told you that you need to stop worrying because it isn’t good for the baby. While their sentiment comes from a good place, you may feel like stopping the cycle is easier said than done. Still, research shows that there is good reason to get your anxiety under control.

High levels of anxiety during pregnancy are associated with a risk of developing conditions like preeclampsia, premature birth, and low birth weight.

1. Talk about it

If you’re feeling very anxious during your pregnancy, it’s important to tell someone. Your partner, a close friend, or family member may be able to offer support. Simply sharing your thoughts and feelings may be enough to keep them from taking over your everyday life. You may also ask your doctor to refer you to a therapist who is trained to help with anxiety. Some therapists specialize in helping pregnant women.

2. Find a release

Engaging in activities that help to lower stress and anxiety may be a good option for you. Physical activity helps your body release endorphins. These act like natural painkillers in your brain. Moving your body is one of the most recommended ways to manage stress.

Effective activities include:

walking
running
yoga

Don’t like to stroll, jog, or strike a pose? Do what you love! Anything that gets your body moving can help. Aerobic activity for as short as five minutes has been shown to have positive benefits. Always speak with your doctor before starting a new exercise routine during pregnancy.

3. Move your mind

You can try activities that help your body release endorphins without working up a sweat, including:

meditation
acupuncture
massage therapy
deep breathing exercises

The American Institute of Stress recommends deep abdominal breathing for 20 to 30 minutes per day to help with anxiety. Doing so will help provide more oxygen to your brain and stimulate your nervous system.

To try it, get in a comfortable seated position and close your eyes. Imagine yourself smiling inwardly and release tension in your muscles. Then visualize that there are holes in your feet. Breathe in and imagine the air circulating through your body. Exhale and repeat.

4. Rest up

It’s important to make sure you’re getting enough sleep. Though sleep may seem elusive during pregnancy, making it a priority may help significantly with your anxiety symptoms. Do you wake up often at night? Try sneaking in a nap whenever you feel the urge.

5. Write about it

Sometimes you may not feel like talking. All those thoughts need someplace to go. Try starting a journal where you can let out your feelings without fear of judgment.

You may find that writing down your thoughts and feelings helps you organize or prioritize your worries. You can track different triggers to share with your doctor, too.

6. Empower yourself

Tokophobia is the fear of childbirth. If your anxiety is tied to childbirth itself, consider signing up for a birth class. Learning about the different stages of labor, what your body does, and what to expect at each turn may help demystify the process.

These classes often offer suggestions for dealing with pain. They’ll also give you an opportunity to chat with other mothers who may be worried about similar things.

7. Ask your doctor

If your anxiety is affecting your daily life or you’re having frequent panic attacks, call your doctor. The sooner you get help, the better. Beyond referral to a therapist, there may be medications you can take to ease your most severe symptoms. You should never feel embarrassed about sharing your thoughts and feelings, especially if they concern you.

Don’t feel like you’re getting enough support? You can always explore changing providers.

Anxiety during pregnancy is common. It’s also highly individual, so what may work to help your friend may not alleviate your own worries. Keep the lines of communication open with the people you love, try some stress management techniques, and keep your doctor in the loop.

The sooner you get help, the sooner you’ll be able to gain peace of mind for your health and the health of your growing baby.

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Top — 9 fears of pregnant women - news from the clinic "Mother and Child"

The waiting period for a child is both exciting and disturbing. Let's try to understand some of them.

Dear pregnant women!

Some reasonable level of anxiety is good, but together with your doctor, you can overcome your level of anxiety and achieve your desired goal - the birth of a healthy baby.

Fear No. 1. Anxiety during the day and dreams at night, suddenly something is wrong with the child

A high level of progesterone during pregnancy makes a woman vulnerable, sensitive, and sometimes depressed. There is no need to be nervous, as this can provoke a threat of termination of pregnancy, use a simple auto-training: repeat to yourself that there is no reason to worry. If this does not help, you can use sedatives: motherwort and valerian are not contraindicated in pregnant women, discuss the use of these drugs with your doctor.

Fear No. 2. “On the day of conception, I drank a bottle of wine. I'm afraid the wine might hurt the baby. Maybe now I need to terminate the pregnancy?

In the first 7 days after fertilization in the fallopian tube, the egg has not yet attached to the uterine mucosa, so the damaging effect of wine drunk on the day of conception is not necessary. If it happened that you drank 50–100 g of wine, champagne or beer at a later date, this is also not a reason to terminate the pregnancy. But for the future, remember - alcohol and pregnancy are incompatible. As soon as you find out about pregnancy - give up any alcoholic beverages. The constant or episodic use of pregnant alcohol leads to serious consequences for the child: from congenital alcoholism to serious malformations. Stop smoking as soon as you find out you're pregnant! But don't think about terminating your pregnancy if you smoked in the early days without knowing you were expecting a baby.

Fear #3. “My husband is 41, I am 39, and we don't have children yet. We would like a child, but I heard that if I decide to give birth, my baby will most likely be with some kind of deviation due to the age of the parents. Is it true?"

Indeed, with age, the likelihood of having a child with Down syndrome, Pattau, Edwards and other congenital diseases increases, but there is no direct dependence on the age of the parents. Many women over forty give birth to perfectly healthy children. There are a number of accurate genetic studies that make it possible to determine at an early stage that there are no congenital abnormalities in a child.

Fear No. 4. “My friend said that you should not treat your teeth, because after pregnancy and childbirth they will still begin to deteriorate quickly, then they will need to be taken care of. And she also says that during pregnancy you can’t take any medicines and I should be treated only with herbs. Is it so?"

Your friend is wrong. Preparing for pregnancy involves visiting the dentist in advance before pregnancy. Caries is a serious source of infection, bad teeth provoke tonsillitis, gastritis and other inflammatory processes that are doubly dangerous for a pregnant woman. To prevent tooth decay after childbirth, take calcium supplements, eat cottage cheese and cheese, and take good care of your teeth.

As for herbal medicine during pregnancy, it should be treated with caution. Not all herbs are harmless, for example, oregano can provoke a miscarriage. Secondly, there are conditions when traditional medicines cannot be abandoned. Of course, you should not drink painkillers for any tingling, but the harm that a sore throat with a paratonsillar abscess will cause to an unborn child is much more serious than the harm from drugs that cure it.

Fear No. 5. “I feel good and would not want to give up my usual active lifestyle because of pregnancy. For example, I want, as before, to roller-skate, to travel. And my husband says that all this is dangerous for me and for our child. Which one of us is right?

You are both right and wrong. From traumatic sports (rollers, skiing, cycling, equestrianism, diving) will have to be abandoned, because pregnant women need to avoid falls, bruises and any physical injury. However, this does not mean that you need to lie on the couch for all nine months if the pregnancy is proceeding normally. Swimming, gymnastics for pregnant women, walks are very useful - it is better outside the city, in comfortable environmental conditions. Long-distance travel is not contraindicated if the pregnancy proceeds physiologically, without complications. It is important to choose the right route and means of transportation. Kayaks, motorcycles, hot countries, conquering mountain peaks, direct sunlight are prohibited. It is better to choose a relaxing holiday with the usual food and climate close to Russian, without a big difference in time zones. When it comes to air travel, it is best to consult your doctor, as it requires an individual approach. One of the relatives or a friend should accompany you during the trip.

Fear No. 6. “At the beginning of my pregnancy, I ate chocolate bars. But recently I learned that mom's food habits affect the tastes of the unborn child. Now I am afraid to eat an extra cake or a piece of chocolate: because I can make my baby a sweet tooth!”

In this situation, there is a risk of giving birth to a child - paratrophy with overweight and a tendency to allergies, as well as realizing latent diabetes in the mother! Western publications publish information that the taste preferences of a pregnant woman determine the taste preferences of her unborn child. We can confidently say that proper nutrition during pregnancy and feeding is the key to the health of your baby. It is advisable to think over the diet to the smallest detail, include in it products that provide all the necessary nutrients, vegetable and animal proteins, vitamins and minerals, fruits and vegetables, and take carbohydrates in a limited way, including chocolate, which is a strong allergen.

Fear No. 7. “I was already in danger of miscarriage. Now, as the doctor says, she has passed, but I still am afraid of accidentally provoking a premature birth. For example, I read that it is necessary to prepare the nipples for feeding, but I am afraid that these measures would cause a miscarriage. Or maybe all these fears are unfounded?

You really shouldn't massage and stretch your nipples to prepare them for feeding. But you can use other effective and gentle methods. Sew canvas tabs from the inside to the bra, regularly wipe the nipples with a decoction of oak bark frozen in the freezer, take air baths. Stock up in advance with a special cream that soothes irritated and inflamed nipples after feeding.

Fear No. 8. “Already in the second month of pregnancy, hair began to grow on my body, my stomach was covered with a dark fluff. I started to get better, and my friends unanimously say that after giving birth I will become completely fat. Is there really nothing that can be done, and will you have to pay for the birth of a child with an attractive appearance?

The appearance of hair is a temporary phenomenon, a consequence of hormonal changes during pregnancy, after childbirth it will pass. After childbirth, only those hairs that appeared during pregnancy fall out, so you are not threatened with baldness. Not all women get much better during pregnancy and lactation, while following a diet, weight gain can be influenced. The diet during pregnancy is determined by the doctor, taking into account concomitant diseases.

Fear No. 9. “Many women are afraid of childbirth, but I am not. I have attended maternity courses and have my own midwife, my birth is planned from start to finish. And since I know what will happen and how, I am not afraid at all.”

It is wonderful when a woman has knowledge and self-confidence. She knows how the birth process works and how to behave in order to help the doctor and the midwife.

Always with you, candidate of medical sciences, obstetrician-gynecologist of the Expert Center for Pregnancy Management of the clinic "Mother and Child - IDK" Romanova Elena Yuryevna.

Pregnancy fears are overcome - nine useful tips :: Clinician

25 10.2017

Unfounded fears
Unnecessary alarms
Worries unsupported by arguments
Natural doubts

The time of pregnancy is nine months of happy expectation of a miracle, but sometimes the same number of months of fears and worries about the unborn child. In order to find joy and avoid unnecessary worries, to enjoy the gestation period, the necessary task is to get rid of the complexes, having determined the cause of the anxieties, to “quench” them. Mothers, husbands, relatives, of course, will help you (psychologically and physically), but the main mission to overcome your own anxieties lies with the pregnant woman.

The cause of anxiety is most often the physiological restructuring of the body, which leads to overwork, a weakened physical condition. This means that the expectant mother from the very beginning is predisposed to anxiety precisely in terms of physiological indicators. But understanding this phenomenon does not make it easier. The attending physician prescribes vitamins, trace elements, and in some cases hormones. It seems to be competent and according to plan, but ... it's still scary!

But what are these very fears and how to overcome them? How many pregnant women, so many fears. Not all have a logical background, some are based on myths and superstitions, and some are based on elementary ignorance.

Unfounded fears

A woman does not always plan pregnancy while leading a normal life. And when she finds out about an accidental pregnancy, she begins to count with horror the number of glasses of wine drunk, cigarettes smoked, what harmful food she ate during conception. Of course, the correctness of the recommendations indicating the need for timely planning of pregnancy sounds reasonable. But if everything has already happened, a decision has been made to give birth, then it is important to clearly understand that the wisest thing is to bring your psychological state into harmony and create favorable conditions for the development of the fetus.

Fear of miscarriage is an understandable concern. To identify the problem as early as possible, take tests every other day. The best arguments for well-being in this matter are indicators and numbers.

Unnecessary worries

To drink coffee or not to drink - fans of aromatic grain drink exhaust themselves with this question, who cannot live a day without this drink. But every morning to tremble at this thought is definitely harmful to the unborn child. Let's look for an alternative. Is it better to spend the whole day at work sluggish and sleepy than to still dare to drink a cup of coffee with milk to cheer up?

Recent scientific studies have shown that a cup of coffee a day does not harm the baby. Pregnant women are allowed to drink, but it is recommended to use it less often, in addition, use sparing options: instant coffee or no caffeine at all.

Taking medicine or suffering pain (discomfort)? Pregnant women are usually extremely distrustful when even doctors prescribe pills to them. Even after the time spent at the consultation with a specialist, some “pregnant women” discuss the medicines prescribed by the doctor on women's forums for greater reliability. In order not to panic and not look on the Internet for advice from pregnant alarmists whose competence you are not sure, it is wiser to find a doctor who you can trust 100%! The field of gynecology in our clinic is one of the most developed and intensive areas of work.

Anxiety unsupported by arguments

Does it seem to you that your belly is growing slowly or, conversely, is it too big? This is not a serious cause for concern. The main thing is that the ultrasound confirmed that the fetus develops according to the deadline. Also, pregnant women worry that they are gaining weight rapidly or are malnourished. Eat a balanced diet and get enough (again, with the permission of your doctor) to move, then the weight will be within the normal range.

When the baby pushes hard, it is scary at first, and if the pushes are weak, perhaps even more scary. Indeed, both may indicate hypoxia. Share your concerns with your doctor, a toned uterus is a solvable problem. Just in case, study the so-called "method 10", based on the calculation of the fetal heart rate. So you will participate in the process not passively, but meaningfully. By the way, it is in your power to actively help the cub: walk daily in the fresh air, sign up for an oxygen cocktail course. Most likely, this is how the child simply shows temperament. But if the reason is more complicated, remember that medicine can cope with such problems. Hypoxia (if it is not chronic) is amenable to medical adjustment, as a result of which the tension of the walls of the uterus decreases, and blood circulation improves.

Childbirth is delayed, and this is fraught with the fact that a woman is daily absorbed in listening to herself and looking out for harbingers in fear of missing the start of the long-awaited process. On the one hand, vigilance does not seem to interfere, but one thing is clear - it is impossible to miss childbirth, there is no turning back. Perhaps the day of birth is simply incorrectly determined, because pregnant women do not always know the day of conception exactly.

Natural doubts

Are you afraid of natural childbirth, scary and surgical intervention? Remember that most panic plans (not related to pregnancy) are implemented in a completely different way than your imagination draws, so fantasizing, winding yourself up is not a good idea. Even if the child is born as a result of a caesarean section, this sometimes happens. The main thing is that the birth is safe for the baby and the mother. To give confidence in this matter, it is useful to attend childbirth preparation groups with your husband.