Although most pregnant women will experience stress and worry to some degree, there are some that, unfortunately, go through antenatal anxiety. If you’re having panic attacks, abrupt mood swings, and withdrawing from loved ones, you may be suffering from this disorder.
Sadly, this condition is often overlooked due to the complex mental and physical changes that women go through during pregnancy. However, this is precisely why you must give more attention to your condition if you think you might be suffering from this. Today, we’ll be going over 10 ways to cope with antenatal anxiety that might help some pregnant ladies out.
10 Never Blame Yourself
Step one to coping with antenatal anxiety is to realize that you didn’t do anything wrong. Many pregnant women tend to blame themselves for being annoyed, sad, or anxious during their journey, but it is important to realize that your body is going through some tremendous changes and that you are not to blame.
No one is, actually. You’re entitled to your emotional well-being, and any pregnant woman with antenatal anxiety must first realize that they’re going through a relatively common disorder that needs attention and understanding to get past. Instead of guilting yourself, try to treat yourself to relaxing activities instead!
9 Use Aromatherapy
Aromatherapy is widely practiced for the benefit of both the mind and body. Different essential oils have varying effects; from relaxing sore muscles to uplifting the spirit. A great way to cope with antenatal anxiety is to give aromatherapy a try! However, pregnancy will limit the range of essential oils that are safe for the baby. Three of the most popular anxiety-reducing oils that are also safe for pregnant women include lavender, chamomile, and ylang-ylang.
Most doctors approve of essential oils for the treatment of symptoms due to the fact that they’re very natural with very little side effects, but make sure you do your research before you douse yourself.
8 Try Out Yoga
Not only is yoga a wonderful form of exercise, but it also has unique properties that allow both the mind and the body to relax and heal. Although many poses are off-limits to pregnant ladies, there are a few specific positions that are amazing for pregnant women with antenatal anxiety.
Specifically, the bound angle pose and the channel cleaning breath are two great positions to try. If you have antenatal anxiety, it is best if you schedule some regular classes with a prenatal yoga group, although home exercises may be more comfortable and useful to you, depending on your personality.
7 Write Your Thoughts Down
Sometimes, it’s easier to organize and sift through otherwise troubling thoughts when you have them written down. In fact, journaling is one of the most recommended tools to manage antenatal anxiety and stress in general. Although there are countless ways to keep a journal, what may be most helpful is for you to write down the specific worrying thoughts you have.
By doing so, you can rationally work out logical solutions to each issue and ease your mental burden. As an alternative, you can also simply write diary entries for each day and read them back later to familiarize yourself with how you coped in the past.
6 Connect With Other Moms
Often, it is extremely reassuring to hear from others in a similar situation as you. After all, we humans are very social creatures that love to relate to other people. Try attending a prenatal mom group and connect with some other pregnant ladies.
Don’t be afraid to share your feelings and offer your advice, in addition to hearing from others! Sometimes, you’ll find that many of the other moms will be worrying about the same things that you are. By talking it out in a group setting, you might ease some of your troubles as well as make lifelong friends!
5 Change Your Diet
Interestingly enough, your food choices may have a lot to do with your mood and anxiety levels! By changing your diet to accommodate healthier and more nutritious items, you could help get rid of your worrying thoughts. Furthermore, there are certain foods specifically known for their ability to reduce anxiety.
For example, salmon, eggs, pumpkin seeds, yogurt, and dark chocolate are some great options. Luckily, the foods listed above are also great for pregnant women and the developing fetus! Other than the food, you should also make sure to drink plenty of water and stay off of caffeine completely for even better results.
4 Recognize Your Symptoms
A key way to cope with your antenatal anxiety is to recognize when you are experiencing it. Similar to regular anxiety, antenatal anxiety has symptoms such as persistent worry, panic attacks, lowered interest in activities, sadness, fatigue, irritation, and withdrawing from friends or family. It’s very important to acknowledge these symptoms and understand that you’re experiencing antenatal anxiety in order to take the correct next steps.
While many women attribute these symptoms to pregnancy hormones and normal changes, they could definitely be something more serious. It’s important for the safety of yourself and your baby that you stay informed about disorders such as this.
3 Practice Breathing
Although this one may sound silly, breathing can help you calm down and even stop panic attacks! If you find that you’re excessively worrying about your pregnancy, it’s a good idea to take a break from your day and meditate.
Close your eyes, and focus on breathing deeply and calmly. Empty your mind of all distracting thoughts and focus solely on your breaths. In fact, you should make meditation and breathing exercises part of your daily routine to give yourself time to relax and calm down every day. You’ll be surprised at how much better you can maintain your emotions and thoughts after doing this!
2 Analyze Your Negative Thoughts
Another wonderful way to put your mind at peace is to analyze your negative thoughts. As soon as you have a worrisome notion in mind, pause and think about it in earnest. Ask yourself if it’s reasonable for you to have this worry at all, and even if the answer is yes, ask yourself the possibility that it will actually happen.
Most of the time, you’ll find that your troubles will have a very little logical basis. After analyzing, most pregnant ladies will have a much easier time putting their troublesome thoughts to rest! This trick goes great with the journaling idea and makes for a great pairing against antenatal anxiety.
1 Inquire About Medications
In the end, sometimes the best remedies still won’t make the antenatal anxiety budge. If none of the home remedies helps at all, then it’s time to put the matter into professional hands. At your doctor’s office, you can inquire about possible medications that are safe for pregnant women to take in order to combat anxiety.
Even if the doctor is unable to prescribe anything, he or she will most likely be able to recommend you to a therapist or have more tips and tricks up their sleeve to get you to relax. However, the one thing you must remember is to never take any medication not prescribed by the doctor, as you can’t be sure that it’ll be safe for pregnant women.