Pregnancy is supposed to be a joyous occasion as you prepare to welcome new life into the world. Remember, just a short time ago, you were oh so excited to see the double line on your pregnancy test. Now that reality has set in, you’re probably beginning to wonder and worry that every movement, or every symptom means something is wrong. It’s a feeling you just can’t shake and is starting to take its toll on your everyday life. 

Most people know about postpartum depression after birth, but pregnancy anxiety is a very real mood disorder that affects 1 in 10 pregnant women. 

What causes pregnancy anxiety?

• Hormones: Your body is producing increased levels of the hormones cortisol, progesterone and estrogen, which can affect the chemicals in your brain and increase your anxiety.
• Change: If you’re someone who struggles with change, becoming a parent is a major life shift that will require adjustment to your schedule and your routine. Also, your body is changing at a rapid pace as you grow your little one and can take some getting used to.
• Perceived lack of control: Where are my Type A people? You have a plan for your pregnancy and birth experience, and if anything interferes with that plan like complications with you, your baby, or your healthcare provider you can have some spikes with your anxiety. 
• Pending parenthood: Just the thought of being responsible for another human-being in this world that we live in is a big deal, and you don’t want to take that responsibility lightly. That fear of possibly screwing it up is always in the forefront of your mind, but just know the fact that you’re worried about this means you’re doing a phenomenal job already.
• No support system: maybe your partner isn’t exactly there for you the way that you need, maybe you don’t have a partner at all, perhaps you’re worried about the kind of support you’ll have once your baby arrives

Symptoms of pregnancy anxiety

Some level of worry during pregnancy is completely understandable, especially if you’re a first time mom, and even if you’ve been around the block a couple of times. It’s true what they say, every pregnancy and situation is different, so be on the lookout and consult your care provider right away if you identify with any of these:

• Worrying excessively about your health and the health of your baby
• Can’t concentrate
• Irrationally irritable and agitated
• Tense muscles
• Poor sleep beyond your physical discomfort

If you find yourself falling into one or more of these categories, well meaning family or friends might tell you to stop worrying because it’s not good for the baby. Well, they are right, but it’s not as easy to turn it off with the snap of your fingers. Good news is, there are things you can do to ease your anxiety and make it manageable.

Tips for pregnancy anxiety

1. Talk about it: Lean on your tribe and tell someone how you’re feeling. It can be your partner, best friend, family member or maybe even a therapist. Find someone you feel safe with and voice your fears to take away their power.
2. Get moving: Physical activity releases endorphins and endorphins work as a natural drug for your brain to make you happy. Prenatal yoga, pilates and walking are great forms of physical activity.
3. Release your mind: Try meditation, deep breathing or even prenatal massage. These are other ways your body can release endorphins naturally. Meditation and breathwork  can balance out the chaos in your mind, but start small and work your way up from 5 minutes to eventually 20-30 minutes a day.
4. Journal: When you don’t feel like talking, write out those negative thoughts and let your feelings go with compassion towards yourself. You might even start to prioritize your worries as you write them down. 
5. Empower yourself: If your worry is linked to fear of childbirth or Tokophobia, then take control. Go to a birthing class, take prenatal yoga classes, and hire a doula. All of these options can support you during labor and delivery by offering pain management tools, can explain the different stages in labor so you can know what to expect from an expert, and go over all of your choices for the kind of birth experience you can have.

Although pregnancy anxiety is common, it varies from person-to-person. What worked for your friend or your sister may not work for you. The key is to always keep open lines of communication and seek help as soon as possible. Remember this is a happy time in your life, so regain your peace of mind, the health of your baby and don’t let your anxiety steal your joy.