Managing Pregnancy Anxiety:
10 Expert Tips for a Calmer, More Enjoyable Journey
By Emiliana Hall, CEO of The Mindful Birth Group® and Birth and Postnatal Doula
Pregnancy is a time in your life that can be filled with anticipation and joy, but it can also bring about feelings of anxiety and worry. It’s natural to experience some level of anxiety during pregnancy as so much is unknown, but managing it effectively is crucial for both your well-being and the health of your baby.
Emiliana, CEO of The Mindful Birth Group® shares 10 expert tips to help you navigate and alleviate anxiety during pregnancy.
1. Stay Informed:
Understanding the changes happening in your body and the development of your baby can help ease anxiety. Take time to read reputable sources or attend antenatal classes to gain knowledge and confidence.
2. Practice Relaxation Techniques:
Incorporate relaxation techniques such as deep breathing, meditation, or yoga into your daily routine. These practices can help reduce stress hormones and promote a sense of calm. Hypnobirthing / mindfulness tools can be used however you birth your baby.
3. Prioritise Self-Care:
Make self-care a priority during pregnancy. Set aside time for activities that bring you joy and relaxation, whether it’s taking a warm bath, going for a walk out in nature, or taking up a new hobby.
4. Maintain a Healthy Lifestyle:
Eating a balanced diet, staying active, and getting enough rest are essential for both your physical and mental well-being during pregnancy. Busylizzy exercise classes are perfect for meeting local expectant mums/parents or doing from the comfort of your home online.
5. Stay Connected:
Build a support network of friends, family, and healthcare professionals who you can turn to for guidance and reassurance. Sharing your worries with others can help lighten the emotional load.
6. Address Fears and Concerns:
It’s normal to have fears and concerns during pregnancy, but it’s important to address them rather than suppress them. Talk openly with your partner, midwife, or therapist about your worries, and seek professional help if needed. If you are hiring a doula, they will also be able to help you to overcome fears or concerns by talking through them and finding out information to fill in the gaps and settle your mind.
7. Limit Exposure to Negative Triggers:
Limit exposure to negative news, social media, or stressful situations that can trigger anxiety. Surround yourself with positive influences and environments that promote calm in your life.
8. Practice Mindfulness:
Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgment. Incorporate mindfulness practices into your daily life to cultivate a sense of inner peace and resilience. You can access guided audios via the free Mindful Birth app, suitable for all birth preferences.
9. Educate Yourself About Labour and Birth:
Fear of the unknown can contribute to anxiety. Attend childbirth education classes to learn about the birthing process, pain management techniques, and coping strategies, which can help alleviate anxiety.
10. Seek Professional Help:
If anxiety becomes overwhelming or interferes with your daily functioning, don’t hesitate to seek professional help. Your healthcare provider can offer support, guidance, and referrals to mental health professionals who specialise in perinatal mental health.
Managing anxiety during pregnancy is essential for your well-being and the health of your baby. By staying informed, practicing relaxation techniques, prioritising self-care, and seeking support when needed, you can navigate this journey with confidence and peace of mind. Remember, you’re not alone, and help is available every step of the way.
