Anxiety During Pregnancy: Causes, Symptoms And How To Manage It
An anxiety state is an alert reaction that the body experiences when faced with a threat. However, these states of alert can also occur in the face of very important life changes such as bringing a baby into the world.
Anxiety during pregnancy is a fairly common phenomenon, especially in first-time mothers This article will describe its symptoms, effects and causes, as well as a series of tips to avoid it or manage it in the best possible way.
Although most women experience pregnancy as a generally fascinating experience, Both the physical changes and the vital changes that will occur can cause states of anxiety in the pregnant woman
It is common that throughout the entire pregnancy process, doubts, fears and certain needs begin to appear that, in many cases, give way to recurring thoughts and concerns. Which, if not managed correctly, can end up in anxiety.
In this way, just as anxiety states have a series of consequences on the body of the person who suffers from it, it is logical to think that it can also cause unwanted effects on the baby. Some studies have revealed that anxiety suffered during pregnancy can cause the following effects on the child:
Therefore, although experiencing certain levels of anxiety during pregnancy is natural, it is vitally important to know how to distinguish when these are normal concerns and when we are dealing with more serious anxiety.
When it comes to the second case, it is recommended to visit a doctor or a specialized professional, in order to combat the symptoms, reduce stress levels and enjoy a healthy and pleasant pregnancy.
Symptoms
As mentioned above, it is very important to know how to recognize the symptoms of anxiety during pregnancy. Below is a list of symptoms related to this type of anxiety Likewise, it is recommended that, if in doubt as to whether or not she suffers from some of these symptoms, the future mother consults a professional.
Characteristic symptoms of anxiety during pregnancy:
Likewise, sometimes the well-known “nest syndrome” can arise. This syndrome is an unconscious defense mechanism in which the future mother carries out a series of behaviors that help calm anxiety.
These behaviors appear especially at the end of pregnancy and consist of an obsessive need to prepare everything related to the child Tidy up the baby’s room, obsessively clean any space in the house, etc.; thus generating a level of physical activity that is not recommended for the mother’s stage of pregnancy.
Causes
Throughout the period of pregnancy, a woman feels a series of personal and emotional needs that differ from those felt by other people. If we add to this the large 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 anxiety in pregnant women are:
As repeated numerous times throughout the article, It is natural to experience moments or situations of nervousness during pregnancy However, if the symptoms persist over time and interfere with the woman’s daily life, it will be necessary for her to seek the help of a professional.
Logically, the ideal way to manage anxiety is to carry out a series of behaviors and activities that directly prevent its appearance. To get it, It is essential to be able to recognize the moments or situations in which the woman experiences the appearance of recurring, negative or obsessive thoughts in order to control them and focus their attention on other, more comforting ones or on another activity.
Some behaviors or tasks that can be carried out once anxiety symptoms appear are:
1. Breathing exercises
Performing breathing exercises, in which deep, calm inhalations and exhalations are carried out, will help the pregnant woman to reduce the rate of palpitations and calm anxiety symptoms.
By breathing abdominally, 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 keep the mind busy and distract from recurring worries and negative thoughts.
3. Have the help of others
Asking for support from other people such as your partner, family or friends with whom the woman feels confident enough to express her feelings and concerns is essential to provide a healthy outlet for anxiety.
4. For negative thoughts
Being able to stop the flood of negative thoughts typical of anxiety states through mental exercises or through full attention or mindfulness activities will help women calm feelings of overwhelm and anxiety.
If this advice is already useful for people who are not going through a pregnancy process, it is reasonable to think that it will even more help pregnant women. Eating a complete and healthy diet, as well as resting all the recommended hours of sleep, will help reduce emotional tension.
6. Have moments for yourself
Finding relaxing moments for yourself and being able to get away from worries is essential to increase both your own health and that of the baby. Finding the time for a good relaxing bath, to read or listen to music without any interference are small pleasures that will help make pregnancy much more bearable.
