Normally, we women are already extremely anxious, and when we become pregnant, this situation tends to get a little worse. There is so much information, new experiences, and changes happening, and anxiety during pregnancy ends up being inevitable1.
It can occur for various reasons, including insecurity about being a good mother, whether you will know how to take care of a baby properly, or if the timing was really right for getting pregnant—these are typical reasons that can cause a lot of anxiety during this period. The key is to take a deep breath, keep calm, and try to keep your mind occupied as much as possible so that negative thoughts will go away.
Symptoms of Anxiety
It is natural for a woman suffering from anxiety during pregnancy to feel tension and excessive fear, worries about various things that could happen during pregnancy and childbirth, which can generate further problems such as:
- Emotional instability
- Heart palpitations
- Shortness of breath
- Negative thoughts
- Excessive worrying
Anxiety can cause a total loss of control over your thoughts and actions and can get worse during critical stress situations, leading to increased insecurity for the woman and the onset of psychological conflicts that should be followed up by a specialist. In addition to all the disorders that anxiety during pregnancy may bring, it has been shown that during these episodes, weight gain may also increase.
This weight gain occurs due to the release of the hormone cortisol2, which causes the accumulation of fat in the abdominal area and leads to a loss of muscle mass. Another reason for increased weight is that during anxiety attacks, people tend to eat even more, especially sweets or higher-calorie foods.
How to Overcome Anxiety During Pregnancy
There are some options to help control emotions, nerves, and anxiety during pregnancy. Trying to relax as much as possible, keeping your mind busy, and even taking pregnancy courses are great ways to work through fears during this time and overcome the issues that are so troubling.
Physical Exercise
Exercising is also a good option, as it helps control anxiety and is beneficial for the health of both the mother and the baby. Too much anxiety can be harmful to the fetus’s health, raise the mother’s blood pressure, and in some cases can even lead to premature birth due to these issues.
Therefore, relax as much as possible, rest, get good sleep, practice exercises involving contact with nature, and even water aerobics, which helps all the muscles in the body relax. In some cases, it is recommended to use natural calming remedies like passion fruit juice or chamomile tea. Practicing yoga and Pilates can also help with controlling anxiety during this process, teaching the woman to manage her breathing, know her own body and how it works, and so overcome all her worries to have a healthy and tranquil pregnancy.
Calming Foods
Some foods have calming effects and help control anxiety during pregnancy, and since they are natural, they do not pose any health risks3. This is the case with cocoa and legumes, which are rich in tryptophan, and red and citrus fruits, which are rich in flavonoids. Cherries, kiwi, and bananas also help improve sleep quality for women. Sources of omega-3, such as seeds and fish, and magnesium-rich foods like nuts and kale, are also good options for controlling anxiety. Eggs are recommended because they contain B-complex vitamins, niacin, and acetylcholine, and a lack of these in the body can further increase anxiety levels. That’s why it is recommended to eat them at least twice a week.
But in cases of extreme anxiety, where a woman’s routine and health are already being affected, a doctor should be consulted and, if necessary, she should be referred to a specialist who will prescribe medications specific for this period.
See also: Story of Anxiety During Pregnancy – Time That Feels Like It Doesn’t Pass
