A state of anxiety is an alert reaction the body experiences to a threat. However, these states of alertness can also occur when faced with major life changes such as delivering a baby.

Anxiety during pregnancy is a fairly common phenomenon, especially in new mothers . This article will describe its symptoms, effects and causes, as well as a series of tips to be able to avoid it or manage it in the best possible way.

Anxiety and its effects on pregnancy

Despite the fact that most women experience pregnancy as a fascinating experience on a general level, both the physical changes and the vital changes that will take place can lead to states of anxiety in pregnant women .

It is common that throughout the whole process of pregnancy, doubts, fears and certain needs begin to appear which, in many cases, give way to recurrent thoughts and concerns. Which, if not handled correctly, may end up in anxiety.

Thus, just as anxiety states have a series of consequences in the body of the person who suffers it, it is logical to think that it can also cause unwanted effects on the baby. Some studies have shown that anxiety suffered during pregnancy can have the following effects on the child:

  • Premature birth
  • Low birth weight
  • Reduced attention span of the child
  • Long-term emotional and behavioral problems

Therefore, even though experiencing certain levels of anxiety during pregnancy is natural, it is vital to know how to distinguish between normal concerns and more serious anxiety.

In the second case, it is recommended to visit a doctor or a specialized professional, in order to fight the symptoms, decrease the stress levels and enjoy a healthy and affable pregnancy.

Symptoms

As mentioned above, it is very important to be able to recognize the symptoms of anxiety during pregnancy. Below is a list of symptoms related to this type of anxiety . It is also recommended that, when in doubt about whether or not some of these symptoms are present, the mother-to-be should consult a professional.

Typical symptoms of anxiety during pregnancy:

  • Excessive concern
  • Problems controlling recurring thoughts
  • Rumination of thoughts
  • Tremors or small convulsions
  • Muscle pain
  • Paresthesia (sensation of sleeping muscles or limbs)
  • Dry mouth
  • Cold and wet hands
  • Excessive sweating
  • Tachycardia
  • Feeling of choking or tightness in the chest
  • Dizziness
  • Tunnel vision
  • Strange perception of the environment, unreality
  • Unusual nausea
  • Stomach pain
  • Diarrhea
  • Swallowing problems

Sometimes the so-called “nest syndrome” can also occur. This syndrome is an unconscious defense mechanism in which the mother-to-be carries out a series of behaviors that help her calm her anxiety.

These behaviors appear especially at the end of the pregnancy and consist of an obsessive need to prepare everything related to the child . Fixing the baby’s room, obsessively cleaning any space in the house, etc.; thus generating a level of physical activity that is not recommended for the stage of pregnancy in which the mother finds herself.

Causes

Throughout the period of pregnancy a woman feels a series of personal needs and affection that differ from those felt by others. If you add to this the great number of bodily, organic and vital changes that pregnancy entails, it is somewhat understandable that feelings of anxiety begin to arise.

Some of the main causes or thoughts that can generate an anxious picture in the pregnant woman are

  • In first-time mothers, feelings of fear of inexperience are common, as well as fear of not being able to adequately correspond to the role of mother.
  • Fear of death or serious consequences after childbirth.
  • Excessive concern about the baby’s health status
  • Decreased self-esteem caused by physical changes and feelings of vulnerability
  • Stress caused by the external demands that accompany pregnancy

As repeated many times throughout the article, it is natural to experience moments or situations of nervousness during pregnancy . However, if the symptoms continue over time and interfere with the woman’s daily life, it will be necessary for her to seek the help of a professional.

Tips for managing anxiety during pregnancy

Of course, the ideal way to manage anxiety is to carry out a series of behaviours and activities that directly prevent its appearance. To achieve this, it is essential to be able to recognise the moments or situations in which the woman experiences the appearance of recurrent, negative or obsessive thoughts , in order to be able to control them and focus her attention on other more comforting thoughts or on another activity.

Some behaviors or tasks that can be performed once anxiety symptoms appear are

1. Breathing exercises

Breathing exercises, which involve deep, calm inhalations and exhalations, will help the pregnant woman to slow down her palpitations and ease her anxiety symptoms.

Through abdominal breathing, the woman will avoid hyperventilation, as well as dizziness and paresthesia.

2. Walks or light physical activity

Going for a walk while taking deep breaths, doing exercises or gymnastics for pregnant women or even yoga are extremely effective in reducing anxious symptoms.

In addition, these activities help to keep the mind busy and distract attention from recurring negative thoughts and concerns.

3. Having the help of others

Asking for support from others such as a partner, family, or friends with whom the woman feels confident enough to express her feelings and concerns is essential to providing a healthy outlet for the anxiety.

4. For negative thoughts

To be able to stop the flood of negative thoughts typical of states of anxiety through mental exercises or through mindfulness activities, will help women to calm the feelings of oppression and anxiety.

5. Sleep and eat properly

If this advice is already useful for people who are not going through a gestation process, it is reasonable to think that it will help the woman to become pregnant even more. Eating a complete and healthy diet, as well as resting all the recommended hours of sleep, will help reduce emotional stress.

6. Have moments for yourself

Finding relaxing moments for yourself and to be able to get away from worries is basic to increase both your own health and that of your baby. Finding the time for a good relaxing bath, reading or listening to music without any interference are small pleasures that will help make pregnancy much more bearable.