While pregnancy is often an exciting time, most women feel at least some anxiousness over the upcoming changes. Whether it’s a first pregnancy or a fifth, concerns about health risks, lifestyle changes and shifts in family dynamics are normal.
In some cases, pregnancy anxiety goes beyond the occasional jitters when thinking about the uncharted road ahead. It becomes disruptive enough to impact everyday functioning, affecting the individual’s ability to focus on important tasks and effectively prepare for the future. While this condition, known as antenatal anxiety, can affect both parents, as many as one in four pregnant women experience it compared to around one in 10 men.
Anxiety during pregnancy may not be unusual, but it doesn’t have to be accepted as a normal part of the process along with backaches and skin changes. Recognizing the signs of antenatal anxiety and learning how to reduce pregnancy-related fears can help you protect your mental health during and after birth.
Common Fears Women Face During Pregnancy
While the fears a woman experiences may be largely based on her pregnancy history, personality and living situation, there are a few common sources of anxiety.
Fear of Health Risks
While pregnancy is a natural process, it can come with some significant health risks that could cause complications for the mother and the baby. Common medical conditions such as eclampsia, extreme morning sickness, gestational diabetes and preterm labor can have serious impacts on maternal and fetal health, potentially leading to long-term health issues.
Fear of the Unknown
Especially for women experiencing their first pregnancies, uncertainty about labor and delivery can be anxiety-inducing. Not knowing what to expect from the experience, including how well they’ll manage pain, who will be in the hospital room and whether complications may arise can cause fear for many.
After their babies are born, many women worry about how their lifestyles may change—whether they’ll be able to go back to work (or if they can afford to stay home), if they’ll still be able to participate in their favorite hobbies, or if their bodies will ever feel normal again. They may also worry about their parenting abilities as they transition into parenthood or manage sibling dynamics.
Fear of Relationship Changes
A new baby inevitably changes relationship dynamics, impacting how partners relate to one another and with their friends and family. Many expectant mothers fear how their new role will affect their social life and access to the support system they rely on.
Fear of Financial Strain
Having a baby is undeniably expensive, even for those who take a minimalist approach. Pregnancy care, delivery and postpartum care ring in at around $19,000 in the United States, with those who have private health insurance paying around $3,000 out of pocket. In addition to that, baby clothes, cribs, strollers and other gear that make life easier can quickly add up, while copays at the doctor’s office, formula and diapers can cost more than anticipated.
For many women, these expenses come at a time when job security may feel up in the air and paid maternity leave may be limited, if it’s available at all.
How Pregnancy-Related Anxiety Can Affect Mental Health
Anxiousness in pregnancy can significantly impact overall mental health, exacerbating preexisting conditions such as anxiety and depression and creating a cyclical effect.
Impact on Emotional Well-Being
Women who experience pregnancy anxiety often feel an increase in feelings of sadness and hopelessness, affecting their ability to care for themselves and make necessary preparations. They may also experience irritability and significant changes in their mood as they navigate each phase of pregnancy.
Effects on Physical Health
Pregnancy comes with plenty of changes to physical health and functioning, including loosening ligaments, tiredness, appetite changes, food aversions and backaches. For women living with anxiety during pregnancy, physical health effects can be even more pronounced as they’re compounded with stress-related symptoms such as headaches and fatigue. Left unmanaged, these can lead to significant complications, such as preterm birth.
Long-term Mental Health Implications
Antenatal anxiety doesn’t always resolve on its own, and it can be a risk factor in developing postpartum depression and anxiety. This can lead to isolation for the mother, making it difficult for her to seek and accept much-needed support from her partner, friends, family and mental health care professionals. It may also complicate her feelings about motherhood and affect her ability to bond with her baby.
Ways to Reduce Anxiety Before and During Pregnancy
If managing anxiety in pregnancy was as easy as simply deciding to not be anxious, women would enjoy much better mental health before, during and after delivery. Fortunately, learning about the causes of antenatal anxiety and incorporating some new daily habits can help women manage symptoms.
Education and Information
Because anxiety often comes from fearing the unknown, the best way to combat it is to seek out as much information on pregnancy, delivery and newborn care as possible. Many hospitals have prenatal classes that offer helpful insight into delivery and infant care as well as tours of labor and delivery units. It’s also a good idea to share concerns with health care professionals, who can provide support and access to local resources.
Mindfulness and Relaxation Techniques
Incorporating mindfulness and relaxation strategies can help women manage anxiety by slowing down racing thoughts, reducing muscle tension and providing a sense of calm. Some techniques to try include meditation, breathing exercises, yoga and journaling. Many women also find success with creative activities such as drawing, coloring or painting.
Healthy Lifestyle Choices
Morning sickness and food aversions, combined with tiredness and hormone fluctuations, can make it especially difficult to maintain a healthy lifestyle. Even so, this can be one of the most effective ways to deal with anxiety, giving the woman a greater sense of control over her body. As much as possible, try to eat balanced meals, maintain a doctor-approved fitness routine and get plenty of sleep. This is also a good time to avoid certain substances, including caffeine, which can worsen anxiety symptoms.
Building a Support Network
A strong support network is key to navigating all the changes that come with pregnancy and childbirth. During their pregnancies, many women find comfort and reassurance in their relationships with friends and family members, particularly those who have experience with motherhood. It’s also helpful to find an in-person or virtual support group with other pregnant women and participate in trusted online communities and forums.
Support Options for Managing Pregnancy Anxiety
While incorporating some new daily habits can support the mental health of someone experiencing anxiety in pregnancy, it’s not always enough to adequately manage symptoms. When this is the case, it’s a good idea to seek professional help and learn about support options available through your community and workplace.
Professional Help
A therapist who specializes in anxiety disorders can guide pregnant women in developing coping skills that will help them before and after delivery. Options such as cognitive behavioral therapy and mindfulness-based therapy are particularly beneficial for women living with antenatal anxiety. They may also be able to prescribe antianxiety medications that are effective and safe to take during pregnancy.
Community Resources
Local support groups and classes help many women know what to expect throughout their pregnancy, offering practical advice as well as the opportunity to connect with others in a similar phase. There are also hotlines that support pregnant women, including the National Maternal Mental Health Hotline. This resource is free, confidential and available 24/7 by calling 1-833-TLC-MAMA.
Employer and Workplace Support
For women who intend to work through their pregnancies and return to work after delivery, it’s important to understand maternity leave rights. In the United States, the Family and Medical Leave Act guarantees up to 12 weeks of unpaid maternity leave. On top of this, several states have paid leave legislation, and many companies have their own policies that provide paid maternal and paternal leave. It’s also helpful to identify workplace programs for mental health support, which can help those living with antenatal anxiety.
Conclusion
Pregnancy anxiety affects as many as 25% of women during pregnancy, impacting their physical and mental health. Fortunately, there are several lifestyle modifications that can help women manage symptoms, as well as resources such as mental health care, national helplines and community-based programs.
If you or someone you know is experiencing anxiety and needs professional help, contact us today to learn about our programs.
