Experiencing anxiety during pregnancy is normal, though challenging. The body undergoes significant changes, both physically and mentally, making anxiety more prevalent. Concerns about potential complications, fear of something going wrong, anxiety about childbirth, financial worries and the adjustment that a child brings can contribute to anxiety.
Common symptoms of anxiety:
- Fatigue
- Tension
- Restlessness
- Insomnia
- Hyperventilation
- Gastrointestinal issues
- Sweating
- Panic
- Tachycardia (rapid heart rate)
If you experience anxiety, it's essential to inform your midwife. Sometimes, just sharing your feelings with your midwife can provide relief. Other things you can do to alleviate anxiety include:
- Exercise
- Write down thoughts and feelings
- Engage in activities that bring you joy
Exercises:
Breathing exercises: Find a comfortable position; you can stand, sit or lie down if you prefer. Wear clothes that allow you to breathe unrestricted or loosen any tight clothing. Inhale deeply through your nose, allowing the air to reach your abdomen.nExhale through your mouth without holding your breath. (Repeat for five minutes).
3-3-3 Rule: Pause and look around. Identify three things in your environment. Note their details. Listen to the sounds around you. Identify three sounds in your environment. Note the differences in the sounds. Move three parts of your body.