Although pregnancy should be a relaxing time before the baby arrives, many women face anxiety during this time. Known as ‘perinatal anxiety’, it can occur at any time during pregnancy, but many women face it in the first trimester due to hormonal changes.
If you’re pregnant and feeling a little more anxious than usual, read on to find out how you can deal with it. If you are facing severe anxiety during pregnancy, it is best to seek professional help.
The tips given here are to help you relax and cope better with some tried and tested easy remedies.
Anxiety symptoms during pregnancy
Here are some common symptoms that pregnant women with anxiety issues may face.
- Irritability
- Anxiety
- Tension in the muscles
- High heart rate and palpitations
- Decreased focus
- Sleeplessness due to constant worry
Tips to manage anxiety during pregnancy
Here are some easy tips you can follow.
Engage in some exercise.
Exercise releases dopamine in the body which helps to increase your mood. Walking, swimming, and yoga are great choices to exercise when you’re pregnant. You can also engage in other forms of exercise. However, if it is something serious, be sure to consult your doctors first.
Also, remember that as you exercise, your regular sports bra may not provide enough support. Switch to a Active Nursing Bra can help a lot in being comfortable while exercising.
Massages and baths.
A massage can be a great way to indulge in some relaxation. However, since you are pregnant, you should make sure that the massage technique is approved for pregnant women.
Once at home, you can bathe yourself with your favorite body wash and follow it with a body lotion with a soothing fragrance. Using bath products with essential oils like lavender and chamomile is a great way to induce some aromatherapy and calm your nerves.
Make sure you get enough sleep.
Adequate sleep will give your body the rest it needs and keep your mind calm. If you already suffer from sleep deprivation, this may be difficult to achieve. Establishing a bedtime routine and prioritizing sleep can help to a great extent.
This means you can choose to limit screen time, take a bath at bedtime, use pillows to sleep, etc. to improve the quality of your sleep. Wearing a maternity sleep bra and the maternity night dress will also help you feel comfortable at bedtime.
Start journaling.
If you don’t already do it, journaling is a great way to cope with your worries. Writing things down can give your emotions a break and help you feel better. You can do this at any time of the day. However, journaling before bed is also a great way to wind down before you go to bed.
Take your supplements on time.
Make sure you don’t skip the supplements prescribed by your doctor. Some magnesium supplements help with anxiety. However, do not take any over-the-counter supplements without a doctor’s prescription.
Indulge in a hobby.
Many times, distracting yourself from anxiety triggers can help. Spending some time pursuing your hobby can be a good option in this case. Singing, reading, painting, taking care of plants, etc. are relaxing pastimes that can help you feel better.
Talk about your anxiety.
Anxiety is often about something that worries you. It could be the idea of giving birth, taking care of a baby, or your career goals. Whatever it is, it helps to talk about it. Your spouse, a friend, or a family member who will listen to your concerns can help you cope better. You can also find other mummies and pregnant women to share your concerns and get advice. If nothing works, please consider seeking professional help.
Meditation is also great.
Meditation techniques are known to help with anxiety issues. Practice mindful breathing and meditation. You can get help from meditation experts to get you started or watch some helpful videos to learn how to meditate on your own.
Conclusion
Every pregnancy is different. If you have never felt anxiety before but you are already feeling the symptoms during pregnancy, don’t worry about it. Many women pass through it. As long as you can manage your anxiety, you and your baby will be fine.
If at any point you feel like you need help, don’t hesitate to seek it, mommy. Also, know that the challenges you face are temporary. It will all be better in the end.
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