6 Tips For Facing Anxiety In Pregnancy

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"In terms of dealing with anxiety while pregnant, most health care providers will initially treat anxiety with a more holistic approach," said Dr. Andrea Chisholm MD, FACOG, director of rural health clinics for Cody Regional Health in Wyoming.

She encourages pregnant women who struggle with anxiety to consider cognitive behavioral therapy, mind and body exercises such as yoga, or acupuncture. Here are some other ways to deal with anxiety while pregnant.

Instead of viewing anxiety as something bad or dangerous, try to change the way you think about what you're going through, Beth Crawley's advice, MA, LPC, licensed professional counselor and BFRB specialist. Look at anxiety as acceptable, tolerance, and function in yourself.

Admit that you feel anxious and your body is responding to something that you feel is a threat. However, remind yourself and your brain that you can handle it. By doing this, your nerves can calm down.

Take a moment to rest and write down your worries. Then, look back at the writing and try to overcome the worries you feel. If the thought of childbirth makes the mind go round and round, consider taking a class of childbirth.

If you're worried about breastfeeding, contact a lactation consultant and make an appointment to talk. Or, if you're worried about changing your relationship with your partner after the baby is born, take some time to talk about your worries and expectations.

The key is to focus on the things you can control. You may not be able to control what happens during childbirth, but you can empower yourself with more knowledge about pregnancy.

Sometimes feelings of anxiety or worry can take a lot of time. Try taking 30 minutes a day to be free to worry about anything that disturbs you. For example, when concerns arise in your mind, say to yourself "I'll think about it later," and move on.

Then, when worrying times arrive, try to focus on worry in a productive way. You can write down questions for health care providers. Or you can call friends or family members to talk about your worries.

"Remember, pregnancy is not easy so just relax," said Crawley. Treat yourself with full patience, gentleness, and kindness.

"To treat ourselves as we treat a friend helps through difficult experiences. In a much softer way than if we blame ourselves during the process," Brawley was quoted as saying by Very Well Family, Wednesday, November 15.

Therefore, think about how you can take care of yourself. There's nothing wrong with taking care of yourself and making sure your needs are met. And when you make mistakes, be gentle with yourself.

Various studies have shown that training awareness helps reduce stress and anxiety. In fact, a study observed specifically pregnancy anxiety and involved participants who reported high levels of anxiety while pregnant. Some research participants attended mindfulness classes for six weeks while the rest read pregnancy books.

Pregnant women who take mindfulness classes learn how to deal with negative emotions such as anxiety. When compared to groups that only read pregnancy books, participants who do mindfulness experience a greater decrease in overall anxiety.

Exercise has an important effect on the health of the body, especially during pregnancy. You can try getting pregnant yoga classes or walk around with your partner every night. Moving in a safe and gentle way not only maintains the health of the body but also helps you let go of your anxious thoughts and clear your mind.

"Sports with light movement is the best way to give love to the body when it changes due to pregnancy," concluded Crawley.