Key Takeaways:

• Anxiety can come from many different sources, if it persists, can’t seem to be controlled or keeps coming back, it may be a medical condition. 
• Always update your healthcare provider about your worries. 
• Some signs and symptoms for anxiety can look like restlessness, irritability, a feeling of doom, racing heart and shortness of breath. 
• Untreated anxiety can affect your baby and could lead to preterm birth. 
• There are many ways that you can help curb anxious thoughts including exercise, massage therapy, journaling, counseling, and medication. 

What Causes Anxiety During Pregnancy?

Anxiety can come from many different sources while you are pregnant. It’s also pretty normal to feel varying levels of anxiety during a pregnancy. It is a natural to worry about your baby, whether they are getting the proper nutrition they need, perhaps you’re stressed about how you and your partner’s relationship will change with a new little one. The changes that come from hormones can also lead to anxiety with a direct impact felt on your emotions and mood. 

However, if these feelings persist, come back for no particular reason, and can’t seem to be controlled, you may have prenatal or antenatal anxiety, a medical condition. Antenatal anxiety can affect the birthing mother, partner and even both parents. 

Anxiety is a common health problem that affects up to one in five women. Despite this, many do not seek help or mention it to their healthcare provider, partner, or support system. Regardless of how you have antenatal anxiety, know that it is a medical condition and there is help available to you. 

Risk Factors for Anxiety in Pregnancy

While anyone can develop anxiety, there are a few risk factors that may contribute to it. If you or your partner can answer yes to these, it may be helpful to note so you can be more self aware and seek help earlier on if other signs and symptoms arise. Risk factors include:

• Personal history of anxiety, panic attacks, or depression
• Personal history of post-traumatic stress disorder
• Family history of anxiety or panic attacks
• Previous trauma 
• Use of certain illegal drugs
• Excess stress in everyday life 

What are the Signs and Symptoms of Anxiety Disorders in Pregnancy?

As there are different types of anxiety disorders, symptoms could vary. Always check with your healthcare provider about any symptoms you or your partner may experience, so they can help diagnose and treat you. Some common signs and symptoms include: 

• Feeling nervous, anxious or on edge
• Restlessness or a hard time staying still 
• Feelings of irritability and agitation
• Feeling afraid, or a feeling of doom that bad things will happen
• Inability to concentrate
• Difficulty sleeping
• Seeking reassurance from other people or worrying that people are angry or upset with you
• Rumination-dwelling on a situation and running it over and over and over 
• Depersonalisation – feeling disconnected from your mind or body, or like you’re watching someone else (this is a form of dissociation)
• Derealisation – feeling disconnected from the world around you, or like the world isn’t real (this is also a type of dissociation)

Sometimes these symptoms are then accompanied by very physical symptoms that can happen quickly and intensely. If this occurs, you could be experiencing a panic attack. These symptoms can look like: 

• Racing heartbeat and rapid breathing
• Tightness in your chest
• Choking feeling in your throat
• Dizziness
• Lightheadedness or feeling faint
• Shortness of breath
• Excessive sweating
• Tension, pain or trembling in your muscles
• A numb or tingling feeling in your limbs, fingers, toes or lips

If you realize that you are experiencing any or all of these symptoms it may be time to talk with your healthcare provider. Those with an anxiety disorder experience the same symptoms or panic attacks regardless of pregnancy. However, pregnancy concerns and hormones could increase the effects of your anxiety. High functioning levels of anxiety and the physical effects, can have potential risks on your health and your baby’s. 

What are the Effects of Untreated Anxiety on Your Baby?

There are effects that untreated anxiety can have on you as well as your baby. While this is the last thing you want to know while you are struggling with your own mental health, it may be helpful if it helps you make small positive changes. Untreated anxiety can increase in the risk for preterm birth (birth before 37 weeks), low birth weight, earlier gestational age, and a smaller head circumference (which is related to brain size). 

Having untreated anxiety can also make it difficult for pregnant women to feel connection or bonding with their baby during pregnancy as well as after delivery. Having a mental health disorder can also increase the chance of postpartum mood disorders such as postpartum depression and anxiety. 

Let’s look at positive changes that you can make to help manage the anxious feelings and panic attacks you may be experiencing. 

Are there any Natural Remedies to Reduce Anxiety During Pregnancy?

The good news is that there are many options to treat anxiety during pregnancy. A few natural ways include:

Having a Healthy Diet  

Ensuring that your body is getting nutrient dense foods is essential during pregnancy. I know you may be sick of hearing this tip, but many foods have been shown to affect mood, the ability to handle stress, and focus. Things like caffeine, sugar, artificial additives, and a lack of protein can negatively affect your mental and physical health.

 If you are needing help finding ways to eat and have a healthy diet, check out our article about cookbooks that can spark ideas for you during this time.

Exercise

 Physical activity is a natural way to increase serotonin levels (happy hormones) and decrease cortisol levels (stress hormones). Things like prenatal yoga, walking, swimming or water aerobics. Talk with your healthcare provider about workouts that would be safe and appropriate for you (see our article about it as well). Check and see if there are any pregnancy exercise classes in your area that you could do that are safe and appropriate to you.  Try to incorporate consistent regular exercise.

Increasing Water Intake

Water is such an integral part of our body, it’s no wonder that we can feel the effects of dehydration when we aren’t consuming enough. According to the American College of Obstetricians and Gynecologists, pregnant women need 8-12 cups of water a day with the demands of pregnancy. Water can also help aid in digestion and form the amniotic fluid surrounding baby. According to studies, drinking plain water has also been associated with a decrease in depression and anxieties.

Meditation and Breathing Exercises

 Activities like meditation and deep breathing exercises are a great way to help your body release endorphins without working up a sweat. Meditation can help you to calm down, refocus, and clear your mind of intrusive thoughts. 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. 

Sleep

Although anxiety can affect sleep, establishing a sleep routine where you go to sleep and get up at the same time each day, can really help. Lack of sleep can affect the body’s and mind’s ability to handle stress and cope with day-to-day challenges. 

Journal

Journaling can help to release worries and fears you may be experiencing. Writing down and giving voice to the thoughts can help bring our rational brain into thought rather than engaging in only our emotional brain. Through writing you may find that it helps organize and even prioritize your worries. You can even track triggers to share with your healthcare provider. 

Acupuncture

Acupuncture has been shown to help reduce levels of anxiety. It is also generally considered safe while pregnant, there are always risks and benefits so consult a healthcare professional and ensure that your acupuncturist is licensed. Acupuncture can be used along with other treatments as well. Acupuncture can also help with pelvic and low back pain while pregnant.  

Massage Therapy and Aromatherapy

Generally massage therapy is considered safe. However there are certain techniques and trigger points in the body that can “trigger” preterm labor, so ensure you have a reputable massage therapist who knows and understands a pregnant body. Massage therapy coupled with aromatherapy, can be very relaxing and allow for better sleep and loosening of the muscles and to reduce anxious thoughts. 

While pregnant you may find that you are sensitive to smells, so be aware if the aromas are too strong or are causing you to feel nauseous or dizzy. However, having certain essential oils or other light smells you enjoy, can help in moments of anxiety. Aromatherapy can help bring you to the present, and to momentarily pause the anxious thoughts so you can reframe. 

You can read more about prenatal massage if you would like here, from americanpregnancy.org

Support System

Talking with and having a support system that you can go to, to narrate and relieve anxious thoughts is life changing. By talking and voicing your anxiety it can bring things out of our subconscious, allow others to help, and really help to challenge whether those anxious scripts are serving you. Finding friends, a partner, or family member that you identify as safe can be helpful, but also do not substitute them for professional treatment if you need it. 

Decreasing Caffeine Intake

It may not be a surprise, but caffeine and anxiety aren’t a great mix. Caffeine can be an aggravator for anxious feelings. In certain populations caffeine can induce panic attacks. Caffeine also can affect your sleep. As a pregnant mama, sleep can be crucial! Small amounts of caffeine are considered safe during pregnancy, 200 mg a day. If you are struggling with anxiety, you may want to cut your caffeine intake down or even take it out completely during pregnancy.

Despite the narration, I really enjoyed this video that supports and gives other ideas as well. 

What are Signs You May Need More Support and to Reach Out to a Professional?

Even if you may experience only mild symptoms or feelings of anxiety, it is important to keep your healthcare provider in the loop. As they can monitor or check periodically to see if your symptoms persist or get worse. They can also recommend early interventions to help you manage those symptoms. 

If your anxiety becomes all-consuming affecting your daily life, if it interrupts your ability to function day-to-day, or if you’re having frequent panic attacks, you should call your healthcare provider. Only they can diagnose you with an anxiety disorder and recommend the best, most effective treatment options for you.

What are Treatment Options for Antenatal Anxiety?

There are a few different options available to you to help treat anxiety disorders including counseling, support groups, and medication. Always consult with your healthcare provider. They will have resources available, can send referrals to therapists or counselors if you may need it, and prescribe any medication should the need arise.

• Counseling or therapy (sometimes called talk therapy): This is where you discuss intrusive or obsessive thoughts with a counselor or therapist. They can help you understand, process, and positively cope with your anxieties. They may use Cognitive Behavioral Therapy or Interpersonal Psychotherapy. Where you can gain tools to apply when you feel those anxious thoughts or situations arise. I have found, simply having an objective third party hear my story or side of things is very helpful as they are not bogged down by the details of my life, they offer perspective that I cannot always see when I’m in the thick of it. 
• Support groups: In your area there may be groups who are going through similar experiences. It could be helpful to meet in person or perhaps talk online in a safe space where you can share more of your feelings and experiences. And then have others reciprocate and build on those as well.  
• Medication: If your healthcare provider or psychologist feels that your anxiety is severe, they may prescribe one or a combination of medications. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for depression and anxiety during pregnancy and after delivery Your healthcare provider will discuss the benefits and risks of taking medication while pregnant so you are able to make an informed decision about your treatment and what will be best. If you are on medication, or were before becoming pregnant, do not stop taking your medication without first talking with your provider. Check with your doctor about medication and breastfeeding (worried about antidepressants and breastfeeding, read our article).

Final Thoughts

Having antenatal anxiety, or anxiety while pregnant, can affect your ability to enjoy your pregnancy and even connect with your baby in the womb. Becoming aware of signs and symptoms, as well as natural and professional treatment options can help curb anxiety. Being open and honest with your healthcare provider will allow you to get the support you or your partner may need before baby arrives.