Pregnancy can come with a lot of emotional ups and downs. While pregnancy is often a rewarding journey, it can also involve stress and anxiety. Are you experiencing anxiety during your pregnancy? If so, it is important to find ways to manage your symptoms. Learning effective coping skills can be a great way to enhance your overall experience with pregnancy. Different coping mechanisms work best for different people. To find coping strategies that work well for you, it can be helpful to first identify the risk factors associated with your anxiety. Understanding these factors can help you find personalized solutions.

Common risk factors associated with anxiety during pregnancy

• Hormonal changes — Pregnancy can have a significant impact on your body’s hormone levels. This can in turn affect your mood and emotional states. While hormonal changes are not generally the only cause of anxiety, they can play a role in your symptoms. As pregnancy impacts the neurotransmitters in your brain, you may experience noticeable mood shifts. These changes in mood can contribute to your anxiety.
• Stressful life events — Turbulent times during pregnancy are often associated with anxiety. External stressors such as financial worries and relationship problems can heighten the risk of anxiety symptoms. While stress can lead to anxiety for anyone, stressful life events can be especially intense when you’re pregnant. In addition to grappling with pregnancy, dealing with other stressful events can feel overwhelming. You may also experience stress and anxiety around preparing for the birth of your baby. 
• Fear of the unknown — Pregnancy is a time of change. In addition to physical changes, you may be experiencing big changes in family dynamics, finances and other aspects of your life. You may not always know where these changes will lead, and that can be scary. Fear of the unknown during pregnancy sometimes contributes to anxious thoughts and feelings. You may worry about the labor and delivery process, upcoming lifestyle changes, and the responsibilities of parenthood. When you experience anxious thoughts about the future, it can help to have coping mechanisms in place. With the right coping strategies, you can navigate this time more smoothly and comfortably.
• Existing mental health disorders — Do you have a history of anxiety or depression? Existing mental health disorders can have a major impact on the way you feel during pregnancy. If you’re already receiving treatment for your condition, it’s essential to continue during the course of your pregnancy. Engaging with your clinical treatment provider can help you address challenges as they arise.

Evidence-based coping strategies for managing anxiety during pregnancy

• Preparation — Anxiety often stems from uncertainty about the future. By planning ahead, you can stay prepared and in control. This can help reduce your anxious thoughts and feelings. Preparation activities can include getting baby clothes and new furniture. Talking with your partner about plans for the future can also be helpful.
• Self-care — When you’re pregnant, it’s important to make time for yourself. Try to set aside time each day for activities that bring you joy and help you relax. Whether it’s reading a book or taking a warm bath, acts of self-care can offer mental health benefits. Deep breathing is another activity that can aid in relaxation. By prioritizing self-care, you can improve your mental, emotional and physical wellness.
• Positive reframing — Anxiety can make people see things in a negative light. If you often feel pessimistic, it can help to try positive reframing. Try finding the upsides in everything. By shifting to a more positive outlook, you may be able to alleviate some of your worries. With an optimistic view toward your pregnancy, you can look forward to whatever comes next.

Get help managing your anxiety during pregnancy at Lightfully Behavioral Health

Do you need treatment for your anxiety during pregnancy? You can find effective, compassionate treatment at Lightfully Behavioral Health. When it comes to addressing anxiety, we offer a tailored approach to therapy and other treatments. With whole-person-centered care provided by licensed clinical experts, you can get the support you need as you navigate your pregnancy. We will work with you each step of the way to help you manage your anxiety and find lasting wellness.

Change is possible. When you’re ready to get personalized anxiety treatment, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.