Pregnant And Anxious?

The symptoms of antenatal anxiety and how to tackle it.

Pregnancy is often described as a joyful time, but for some expectant mums, like it was for me, it can be a time of worry and anxiety.  

Antenatal anxiety is a common experience for many women, but sadly it is rarely discussed openly, leaving many women feeling isolated, unsure about how to cope and feeling guilt that they aren’t feeling as joyful as society dictates they should.

This was certainly my feelings in all 3 of my pregnancies but especially in my third pregnancy with my now 3 year old son Sunny. By the end of my pregnancy, I was under the care of the maternity mental health team and was having weekly phone calls with my WONDERFUL GP who kept me going even when I thought I couldn’t.

In this article, I’m going to explore what antenatal anxiety is, its causes and symptoms, and provide some practical tips that helped me to manage it for that long and sometimes gruelling 9 months.

What is pre-natal anxiety?

Antenatal anxiety refers to excessive worry, fear, and stress that occurs during pregnancy. It can affect any expectant mother, regardless of whether it's her first pregnancy or she’s been pregnant before. This type of anxiety can manifest in various ways, from constant worrying about the baby's health to fears about giving birth or concerns about being a good parent. For many women, like myself,  they can’t even put their finger on why they feel so anxious making it feel even more desperate and difficult to get help. If these feelings resonate let me reassure you that you are not alone and there are actions you can take to ease it.

The causes of antenatal anxiety

Several factors can contribute to antenatal anxiety, and it’s important to understand that it’s a multifaceted issue. Some common causes include:

Hormonal changes

Pregnancy brings about significant fluctuations in your hormones that can affect mood and emotions making some women more susceptible to anxiety.

‘Is the baby OK?’

Worries about the baby's development, potential complications, and one's own health can be overwhelming.

Previous experiences

Previous traumatic experiences, such as miscarriages or difficult pregnancies, can increase anxiety levels in subsequent pregnancies.

Life changes

Pregnancy often coincides with significant life changes, such as moving house and changes in the dynamics of different relationships you have in your life. While many women worry about the impact pregnancy will have on their career. All of which can contribute to anxiety.

Fear of the unknown

The uncertainties of pregnancy and childbirth, especially for first-time mothers, can lead to increased anxiety.

Symptoms of antenatal anxiety

Like with lots of mental health challenges recognising the symptoms of prenatal anxiety is the first step towards managing it. Common symptoms include:

Persistent worry

Excessive and uncontrollable worrying about various aspects of pregnancy and motherhood.  

Physical symptoms

These can include headaches, heart palpitations, muscle tension and trouble sleeping.

Emotional symptoms

Feelings of irritability, rage, restlessness, or being on edge.

Behavioural changes

Avoidance of certain activities or situations that are perceived as stressful.

Cognitive symptoms

Difficulty concentrating or experiencing intrusive thoughts.

Managing pre-natal anxiety

While experiencing anxiety during pregnancy is common, it’s crucial to address it to ensure the well-being of you and your baby. It took me a while to realise my anxiety was getting worse as the weeks of my pregnancy rolled on. What at first was a mild worry became spiralling thoughts and I lost all ability to focus on work or looking after my older sons.  Here are some of the things that helped me manage...

Talk about it

Don’t keep your worries to yourself. Share your feelings with your partner, friends, or family members. Sometimes, just talking about your concerns can provide relief. My partner and a couple of girlfriends were my lifeline during this time. My partner particularly listened to me say some really difficult things and his openess to just listen helped me get out of my head. Lean on the people who love you.

Seek professional help

If your anxiety feels overwhelming, consider speaking to your doctor, midwife or a mental health professional. I cannot tell you what a big difference my GP and midwife made to my mental health. They gave me space to talk and often, cry. They gave me buckets full of empathy and no judgment. Sadly I know a lot of women have much harder responses from their healthcare providers. If you’re experiencing this ask to change to a different midwife/doctor or to be referred to the mental health team. 

Practice relaxation techniques

Try breathwork, pregnancy relaxations and pregnancy yoga. It will help reduce stress and promote relaxation. Check out all the latest pregnancy yoga videos and breathwork audios on the Lemonade Mamas YouTube channel.

Stay Informed, but limit information overload

Educate yourself about pregnancy and childbirth, but try to avoid excessive reading or too much time on Dr Internet which can lead to a lot of unnecessary worry. Choose reliable sources and ask your doctor or midwife for information.

Maintain a healthy lifestyle

I know it sounds obvious but eating a balanced diet, staying hydrated, getting regular exercise and restful night's sleep can have a positive impact on your and the baby’s health as well as your mood.

Get plenty of rest

Ensure you get enough sleep. Fatigue can exacerbate anxiety, so rest is essential for both your physical and mental health. Why not treat yourself to some super soft pjs and a pregnancy-safe aromatherapy oil that promotes deep relaxation and sleep. I treated myself to a lavender eye mask and I still use it 3 years on - I think the smell is all but gone but it still brings me a lot of comfort and helps me to mentally shut out the world.

Finally, why not look at joining a support group

Ask your midwife to connect you with other expectant mothers who are experiencing similar feelings and can provide comfort and reassurance. Go to a pregnancy yoga class that has an element of support to it or look up support groups in your area.  Check out antenatal classes in your area. I am still best friends with some of my NCT group and 9 years on from when we all met our love and support for each other is still going strong!

If any of this resonates know you are not alone in this and things WILL get better. Please reach out to friends, family or your healthcare professionals and know you can always contact me here at Lemonade.

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