Helping a Loved One Handle Anxiety in Pregnancy

Is there anything more miraculous than creating new life? The process of bringing another human being into the world is remarkable and exciting, not just for the mother but for everyone around her. Yet, as thrilling as a pregnancy can be, it’s also true that for many women and families, it is also a time that can be fraught with anxiety for many reasons.

Anxiety and anxiety disorders affect up to one in five women during their pregnancy and in the postpartum period, making it a common experience for many women. If you have a loved one who’s pregnant, it is possible that mixed in with her feelings of joy and expectation are anxious thoughts that complicate the process. Thankfully, there are helpful ways for you to stand with her during this time.

Reasons Why Anxiety in Pregnancy Occurs

Every person comes to particular situations from their own set of experiences. It’s no different when it comes to pregnancy, as each woman’s story is uniquely her own. When a woman finds out she’s pregnant, it’s a significant life event that can produce a variety of emotions in her, ranging from joy to fear. Not only that, but it also brings various physical and psychological changes, some of which may lead to feelings of anxiety.

For the person looking in from the outside, it might not be immediately apparent why news of a baby would bring anything other than joy. One way to begin your journey toward being a helpful presence for your pregnant loved one is to understand why anxiety during pregnancy could occur. Some reasons why a person might experience anxiety during pregnancy include the following:

Fear of the unknown. If it’s a first-time pregnancy, a woman might have uncertainties about the process of pregnancy, the baby’s health, what childbirth or delivery might be like, or her parenting abilities. These unknowns can cause significant worry leading to anxiety.

Past experiences. Carrying a child to term isn’t always a smooth process. Past experiences such as trauma, complications in a previous pregnancy, a lack of support, or difficult childbirth experiences can all trigger anxiety.

Emotional and physical changes. Pregnancy changes a person, emotionally and physically. Hormonal changes can bring about mood swings, emotional reactivity, and feelings of being overwhelmed. As the baby grows, it can cause physical discomfort, and issues such as morning sickness, back pain, and weight gain, any of which can cause anxiety.

Relationship concerns. Being pregnant affects your ability to perform certain tasks or be present in the same way as before, which can bring about changes in relationships with partners, family, or friends, causing anxiety.

Financial stress. Being pregnant brings about new financial concerns, such as whether the home is ready to accommodate a child, health care costs for any tests a mom needs to undergo, and so on. Having concerns about providing for the baby’s needs can contribute to feelings of anxiety.

Body image issues. The further along the pregnancy gets, the more physical changes occur. Changes in a woman’s body shape, size, and physical abilities can affect her self-esteem and confidence.

Fear of childbirth. Having concerns about pain, complications, or loss of control during childbirth can create anxiety.

Hormonal anxiety. The fluctuations in estrogen and progesterone levels that can occur during pregnancy can affect neurotransmitters, leading to anxiety.

These and other reasons may be behind why a woman can feel anxious during pregnancy. The good news is that with effective support from healthcare providers, loved ones, or mental health professionals, it’s possible to manage these feelings of anxiety. Anxiety during pregnancy is common, and there is help available.

How Anxiety Can Affect Your Loved One (and Her Baby)

Anxiety has mental, emotional, and physiological effects on a person. During a pregnancy, anxiety can affect the mom and her unborn child in several ways. The mom will experience things such as emotional distress, irritability, and mood swings that come with anxiety. She may also experience physical symptoms such as muscle tension, sleep disturbances, and headaches.

In more severe cases, anxiety may contribute to complications such as hypertension, gestational diabetes, and an increased risk of preterm labor. The birth experience can be more stressful and potentially more traumatic as a result of anxiety. Lastly, if a mom has untreated anxiety during her pregnancy, that can increase her risk of having postpartum mental health issues like anxiety or depression.

For the baby, prolonged maternal anxiety can impact growth and development, as well as the child’s stress response system. Babies born to anxious mothers typically have lower birth weights, and their mother’s temperament can influence how that child regulates their own emotions and emotional development in childhood and beyond.

Addressing anxiety during pregnancy can help to reduce potential risks for the mother and child, which in turn can promote a healthier pregnancy, birth, and childhood development.

Ways to Reduce Anxiety in Pregnancy

There are many ways to deal with anxiety during pregnancy so that it doesn’t cause additional problems in the pregnancy and after childbirth. Some ways to reduce anxiety during pregnancy include relaxation exercises such as deep breathing which slows down one’s breathing and calms their nervous system.

Activities such as prenatal yoga or mindfulness can also help to relax the body and calm the mind, reducing stress and anxiety levels.

Other techniques such as progressive muscle relaxation and breathing techniques can all help to reduce anxiety levels and physical tension. Breathing techniques such as the Lamaze or Bradley Method can also help to manage anxiety during pregnancy and childbirth.

Getting regular exercise which doesn’t impact the joints too much or cause strain can also be helpful. Regular activity such as swimming or walking can help, but it’s important to talk with a doctor about the kinds of exercise that are appropriate during pregnancy. Making use of guided relaxation and meditation apps like Breethe, Headspace or Calm can also be a helpful and convenient tool to manage stress and get better sleep.

It is also important for a mom to pursue self-care, whether that is listening to music, going for a prenatal massage, reading, or anything else that allows her to relax and that brings her joy. Practices such as journaling can also help in not only processing but also releasing emotions, thoughts, and tension that can become pent-up. This is particularly important if she feels she can’t talk freely to the people in her life, or if she just needs a safe outlet.

Other tools that can help address anxiety include therapy and support groups as a supplement to support from loved ones. Therapies such as cognitive-behavioral therapy (CBT) can address negative thought patterns and behaviors that contribute to anxiety. Support groups can provide opportunities to connect with others experiencing similar anxieties, which can be a source of emotional support and reassurance.

Support from trained and licensed mental health professionals can be a huge help for a woman dealing with anxiety. As a friend, family member, or partner, you can also play a positive role in helping her overcome anxiety during her pregnancy. Some ways to help include simply listening to her as she expresses her feelings and concerns without interrupting or judging her.

In addition to validating her emotions and concerns, you can also encourage her to engage in open communication. This can happen practically, by being patient and understanding toward her, and providing her with a safe space where she can share her thoughts and feelings openly. Anxiety can be overwhelming and unpredictable, and it helps her to have someone to walk alongside her as she focuses on the present instead of worrying about the future.

Being present to remind her of her innate strength and God’s presence in her life can be helpful, especially when she’s feeling vulnerable and needs resilience to keep pressing on. You also can’t underestimate the value of physical comfort by holding her hand, hugging her gently, or offering a reassuring touch when she needs it. That is, of course, if these are welcomed.

It is important to respect her boundaries, and that includes topics she doesn’t want to discuss with you, or if she isn’t ready to seek help from a professional. Be present for her in the ways you can be, including celebrating milestones with her. In supporting her, you should also prioritize your own well-being, as supporting someone with anxiety can be emotionally taxing.

Lastly, other ways to help include providing practical assistance. This assistance can be in the form of running errands, doing household chores, doing meal prep for her to reduce stress, or accompanying her to medical appointments and offering support. You can also encourage her to practice self-care to reduce stress and anxiety levels, as well as suggest resources such as support groups or counseling that can help with anxiety during pregnancy.

Counseling can provide a safe and effective space for a woman to understand her anxiety during pregnancy and learn to bring it under control. You can encourage your loved one to seek help from a trained and licensed counselor so that she can enjoy her pregnancy and the process of bringing a new life into the world.