Tips for Dealing with Anxiety During Pregnancy

Everyone faces anxiety from time to time. Pregnancy already comes with enough stress from morning sickness to your changing body, anxiety is the last thing any mama-to-be wants to deal with.

Pregnancy might bring anxiety in many ways. You might worry about risks that go along with your pregnancy, health problems, uncomfortable symptoms, or just the general worry about being a parent.

While there’s no one-size-fits-all solution to these struggles, know you’re not alone, mama. Every soon-to-be mom has worries from time to time.

Here are some tips for dealing with anxiety during your pregnancy.

1. Talk to Your Partner

One of the first steps should always be to talk to your partner. They’re looking to support you in any way you need, and they might not even realize you’re struggling.

More often than not, your partner is experiencing similar anxiety. Whether they’re worried about your pregnancy symptoms or feel intimidated at the prospect of parenthood, it helps to talk through these feelings together.

2. Take a Parenting or Birthing Class

Most community centers and hospitals offer parenting or birthing classes for soon-to-be parents. Even if you feel like you’ve read all the books and blog posts you possibly could on the subject, these classes are a great way to feel more prepared. Not to mention, they’re an effective resource for building a network of other soon-to-be parents who “get it.”

Ask your doctor for recommendations about the best class for you and your partner. Learning from the pros should put your mind at ease!

3. Journal Your Feelings

Sometimes you just need to process those racing thoughts inside your head. Journaling is a simple way to carve out time for yourself, and you don’t need anything to get started.

You can write about your feelings, your day, your worries, or even just messages to your baby. Be raw and real about your emotions. This is the place to get everything down on the page and out of your mind.

4. Create a Self-Care Routine

If you’re struggling to focus on the present, create a self-care routine. This gives you steps to complete when you feel like you can’t sit still. Having a process for calming yourself down and bringing your mind back to the present is a huge resource.

Your self-care routine doesn’t have to be complicated. You could take a relaxing milk bath, apply your favorite mud mask, or just read a soothing book. It’s all about you, mama!


5. Work Out Your Body

It’s perfectly safe to exercise your body within moderation (unless told otherwise by your doctor) during pregnancy. Moving your body a little bit each day releases happy hormones, helping you feel calmer at the moment.

You don’t’ have to invest in fancy work out classes or yoga retreats. Just stretching for a few minutes each morning or going on a walk are great ways to get your blood flowing. Better yet, play your favorite music or one of these podcasts for moms to focus on the moment.

6. Get Better Sleep

One common reason for experiencing anxiety is sleep deprivation. If you’re not getting enough sleep each night, you’re bound to feel more stress and anxiety. The way to beat this is simple—invest in your sleep.

Using an aromatherapy nighttime scrub can help you unwind around bedtime. By getting into a healthy sleep routine, you can ensure your body is getting the rest it needs every night.

7. Talk to Your Doctor

While some anxiety is a normal part of pregnancy and change, know when it’s time to talk to a doctor. Finding a doctor you trust to talk to about your concerns and thoughts is a great way to put yourself at ease.

In addition, talking through these mental struggles with a qualified therapist or counselor can also help soothe your worries. There are counselors who specialize in pregnancy and motherhood, and these are a great resource.

Keep Looking Forward

Pregnancy isn’t always easy. While it’s easy to feel like every person on social media has a super simple pregnancy, this is never the case. You’re not alone in these feelings of anxiety and worry, mama. When in doubt, talk to your doctor and your support system.

Remember that these feelings will pass. Pregnancy isn’t forever, and every moment is a gift.


This piece originally appeared at Babe & Body, published with permission.

Babe and Body
Babe and Body is a skincare brand designed by moms for moms. Our hyper moisturizing scrubs are formulated with feel-good, all-natural ingredients that moms never have to Google. Our  self-care and wellness blog shares the latest trends and tips for making mom life a little bit easier. You've got this, mama!

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