Coping with Anxiety During Pregnancy
Posted on July 24, 2018 | Author and Reviewed by: Dan Lois B. Villanueva. RPh
Many people are genetically predisposed to feelings of anxiety as the result of stressful events. If you have tested positive from a pregnancy test here in the Philippines and are currently expecting to give birth, and are dealing with feelings of panic and excessive stress, it’s important to first understand that most women experience symptoms of anxiety when they get pregnant.
Depending on the severity and relative levels, anxiety during pregnancy can easily be treated with light psychological therapies or simple relaxation training. Pressure and overwhelming chronic stress are best dealt with by taking care of yourself and managing your pregnancy.
Below are the most integral aspects that come to play when trying to cope with anxiety while pregnant:
Practice saying no to intensive and stressful activities. One of the most common causes of anxiety during pregnancy is a reactance to let go of ‘superwoman’ ideals and a resistance to receiving help or assistance. Another common cause is information overload regarding pregnancy. If you are under breaking-point stress, you can mediate your anxiety by making a conscious effort to calm down.
- Do deep-breathing exercises like Yoga and stretching.
- Exercise regularly with simple activities like walking or swimming.
- Eat a healthy and balanced diet for emotional and physical energy.
- Go to bed early and prioritize your sleep cycle.
- Allocate less time for chores and more time for relaxation.
Understand the Symptoms of Depression and Anxiety
Clinical depression and anxiety disorder can be difficult to accurately diagnose due to the fact that some of the symptoms overlap with the biological symptoms of pregnancy (appetite and energy changes, lack of concentration, etc.) But if you persistently experience powerful levels of these symptoms it is ideal to seek a check-up with a medical professional:
- Poor concentration
- Fluctuations in appetite
- Feelings of hopelessness
- A sense of worthlessness
- Restless and disrupted sleep patterns
- Recurring panic attacks
- Persistent and irrational worrying
- Muscle tension
There are many risks that come with an untreated anxiety disorder during pregnancy (premature birth, low birthweight, postpartum depression, etc.). You may find it to be very difficult to talk about your thoughts and feelings while you are pregnant, but in order to successfully prevent the dangers of anxiety disorder, mental health should be given just as much attention and extra care as that of physical health.
- Make an effort to communicate with your partner, family members, or friends about how you are feeling.
- Learn and practice simple relaxation techniques and perform them regularly.
- Ignore feelings of guilt and embarrassment by focusing on your emotional wellbeing.
If you have received accurate positive results from a pregnancy test here in the Philippines and are beginning to experience a few of the common feelings of anxiousness and depression, the first and most critical thing to do is let someone know, so that the best and most appropriate care and guidance can be found as soon as possible to ensure a healthy pregnancy.