How to navigate anxiety during pregnancy
Seeking help early is key.
New research suggests that a promising online therapy tool could help halt the progression of anxiety in expectant mothers.
The web-based tool called Relax targets worry and repetitive negative thinking and offers 12 online sessions which involve listening to 30 scenarios.
Academics led by experts at King’s College London tested Relax on pregnant women with, or at increased risk, of anxiety who used the tool alongside usual maternity care.
Researchers evaluated 268 women with an average age of 34, splitting them into two groups. Half received both Relax and usual care, while the control group received only usual care.
Writing in the journal Jama Network Open, the research team reported that anxiety was significantly lower for those who did the therapy sessions.
Annie Belasco, CEO of PANDAS Foundation UK, the leading perinatal mental health charity in the UK, highlights that various factors – such as existing health issues, abusive dynamics, or a history of perinatal mental health struggles – can heighten the risk of anxiety during pregnancy.
However, pregnant women do not have to face this alone, as numerous support networks and resources are available to help.
Here are Belasco’s top tips on how to navigate anxiety during pregnancy…
Track your mood to identify persistent patterns
Noting down symptoms and mood changes makes it easier to notice if they escalate into something more serious.
You could use a simple notepad or an online resource to track your mood.
“At PANDAS we have a mood tracker online resource where you can record your feelings and mood, such as any fears of incoming dread or crisis, persistent feelings of worry, obsessive compulsive thoughts, guilt, low self-esteem, lack of confidence or a lack of understanding identity,” says Belasco.
“Debilitating anxiety might also present with physical symptoms, such as shortness of breath and feeling like your heart is rushing.”
She highlights the importance of tracking symptoms consistently over a substantial amount of time, such as 30 days, to help health professionals identify clear patterns.
“Doing this creates a clear recorded file of how you have been feeling over time and will help you recall that information really quickly in a short appointment because you’ve got it in front of you,” explains Belasco.
Talk to someone
“Women will often not disclose how they’re feeling because there’s societal pressure to join in with the all maternity fun and an expectation that everything should be brilliant, so they might feel a sense of shame of not enjoying being pregnant,” says Belasco.
“However, it’s really important to talk about it with others and to acknowledge and accept these feelings and have them validated.”
You could express your feelings and concerns to a trusted family member, friend or peer support service.
“Find someone to talk to that will just listen,” advises Belasco. “They don’t have to have all the answers. Just being able to talk without judgment can be really helpful.”
Don’t wait to seek help
Seeking help early is key.
“If a mother is experiencing anxiety throughout a pregnancy and her symptoms are not treated at an early intervention stage, they might persist and turn into something more sinister, such as postnatal depression,” says Belasco.
“So, it’s really important to be hypervigilant around all the signs and symptoms, and to seek help as early as possible.”
Talk through treatment options and management strategies with a professional
“Your doctor will record and observe any patterns and might recommend medication or talking therapy through the NHS as options,” says Belasco.
Enquire about adjustments at work
“Talk to your employer, if you feel safe enough to do that,” advises Belasco. “Perinatal mental health is on the agenda for many businesses and organisations now.
“Find out what reasonable adjustments could be made in and out of work and get the right support, whatever that might look like.”
Try grounding techniques
“Grounding techniques is all about bringing your attention back to the present moment rather than focusing on fears and worries,” explains Belasco. “It can help women feel calmer, more relaxed, and more in control of their emotions during pregnancy.”
The charity CEO suggests trying the 5-4-3-2-1 grounding technique.
“For this technique you have to name five things that you see, four things that you can hear, three things that you can smell, two that you can touch, and one that you can taste,” she explains.
There are also lots of breathing and mediation apps to explore.
“When you feel anxious, your nervous system goes into to fight-or-flight mode and apps, such as Calm, can help you focus on your breathing to regulate your nervous system,” says Belasco.
Move your body
“We’re not saying go out and run a half marathon, but exercise is very beneficial,” says Belasco. “Going for a short walk, stretching and doing some gentle exercise at home can really help regulate the body.”
Consider joining a support group
There are support groups out there that are specifically designed for women that struggle with their mental health throughout pregnancy.
“Connecting with others is so important and positive because it can really help you understand how much support can make a difference to you in that day, in that moment, in your journey, and make you feel much less alone,” says Belasco.
Use charity helplines and resources
“At PANDAS we have a callback service where you can book a suitable time to have a call with one of our volunteers who all have an extensive amount of training around all signs and symptoms of perinatal mental health,” says Belasco. “We also provide support on WhatsApp.
The PANDAS Foundation offers a WhatsApp support service. Text 07903 508334 on WhatsApp between 9am – 5pm Monday – Friday (except bank holidays) to speak with a trained volunteer.