Understanding Antenatal Anxiety: How to Manage Worries During Pregnancy

Understanding Antenatal Anxiety: What It Is and How to Manage It

Pregnancy is a time of joy and excitement, but for some, it can also bring on feelings of anxiety. While some stress and worry are normal during pregnancy, excessive anxiety that affects your daily life isn't. If you're feeling overwhelmed, you're not alone – antenatal anxiety is more common than you may think.

How Common is Antenatal Anxiety?

Around 1 in 10 women experience anxiety during pregnancy, with up to 15% of women reporting anxiety during the postnatal period as well. A variety of factors can contribute to or worsen anxiety during pregnancy. Let's look at some of the common triggers:

• Personal coping styles and thought patterns

• A history of anxiety or depression

• Family history of mental health conditions

• Previous reproductive stress (infertility, IVF, miscarriage, stillbirth)

• A difficult or high-risk pregnancy

• Past trauma during birth or experiences with a premature or sick baby

• Pre-existing physical health conditions

• Financial stress

• Relationship issues

• Lack of social support or connections

• Family violence or childhood trauma

• Isolation or feelings of loneliness

• Grief and loss

If any of these resonate with you, it’s important to share this with your Lead Maternity Carer (LMC), as they can help provide additional support and refer you to services that may assist. Those who have dealt with anxiety before pregnancy may also find their symptoms worsen during this time.

Signs and Symptoms of Antenatal Anxiety

The signs of antenatal anxiety vary for each individual, but common symptoms include:

• Persistent, worrisome thoughts – such as fears about your baby’s health

• Panic attacks – overwhelming fear and panic that can feel out of control

• Restlessness, irritability, and feeling constantly on edge

• Physical symptoms, like muscle tension or tightness in your chest

• Obsessive or compulsive behaviors

• Mood swings or feeling unusually sad and crying without a clear reason

Trying to manage these feelings can be exhausting, but it’s crucial to seek help early. Feelings of guilt or shame might hold you back from reaching out, but addressing anxiety before your baby arrives is key to managing it successfully.

Treatment Options

There are various ways to treat antenatal anxiety. Your GP, LMC, or healthcare provider can discuss options such as pregnancy-safe medications, counseling, and social support networks. Peer support – talking to others who have experienced similar challenges – can be incredibly helpful.

If asking for help feels difficult, remember that your loved ones likely want to support you. Don’t hesitate to reach out. For those without close support, there are many community groups available, ranging from online mum groups to local activities like book clubs or fitness classes.

Taking Care of Yourself

Physical health plays an important role in managing anxiety. Eating nutritious meals, staying hydrated, and engaging in regular physical activity can help reduce stress. Try something simple like a walk with your partner after dinner. Good sleep is essential, though it can become harder to get as pregnancy progresses. Take naps during the day when possible.

Lastly, finding ways to manage stress through relaxation, deep breathing, pregnancy massage or hobbies such as crafts can provide significant relief.

You're Not Alone

If you develop antenatal anxiety, remember that you are not alone, and it does not make you a bad parent. Seeking help early can lead to quicker recovery and help minimize the impact on your life, relationship, and bond with your baby. Many women who face antenatal anxiety come through it and find joy and fulfillment in their parenting journey.

It’s important to take care of your mental health during pregnancy so you can enjoy the experience and be the best parent you can be for your baby.