How to cope up with anxiety during pregnancy

Sanika MurdeshwarLifestyle

Many women are under the mistaken impression that the best way to deal with anxiety is to just put up with it. But if your anxiety is severe and all-consuming, there are a few reasons it’s best to seek help. Although you might tell yourself “I’ll just feel better once the baby is here,” research has actually shown that women who have untreated anxiety during pregnancy are more likely to have severe episodes of postpartum depression after baby is born. So although anxiety and depression don’t necessarily occur together, they are closely related — and by learning ways to control your anxiety before your new little one arrives, you’ll increase the odds that you’ll be able to enjoy those joyful first few months. And here’s one more reason to explore treatments: Long-term, severe anxiety during pregnancy can affect your baby’s development. Studies have shown that anxiety or depression during pregnancy can increase, and even make it more likely a child will, down the road, have emotional or behavioural challenges.

ANXIETY MEDICATIONS DURING PREGNANCY

Most drugs that treat anxiety fall into the same class of pharmaceuticals as antidepressants, which means some can be tricky to prescribe during pregnancy. While studies have shown no long-term effects of exposing babies to these drugs, many clinicians admit that could be because there are so few studies on expecting women. The American College of Obstetrics and Gynecology cautions that prescribing these types of medications during pregnancy should always include a careful risk-benefit analysis.

If medications are necessary to ensure your well-being and/or your baby’s, your practitioner and a qualified therapist can work with you to decide which one offers the most benefits for the fewest risks (and how low a dose you can take and still get those benefits). If you’ve been on a medication for panic attacks, anxiety or depression pre-pregnancy, a change or adjustment of dose might be necessary, too.

OTHER ANXIETY TREATMENTS DURING PREGNANCY

While medication is one solution to anxiety disorders, it certainly isn’t the only one. In fact, therapy sessions with a psychologist, psychiatrist or counselor is always the first and best way to help pinpoint what’s causing your anxiety and develop a plan to help you ease your worries or learn relaxation techniques. The following anxiety-alleviating strategies can help, too:

  • Catch more zzzs. Some research has found that lack of sleep could exacerbate anxiety, so aim for seven to eight hours a night whenever possible. Having trouble snoozing? Try these sleep-busting strategies. If problems persist, talk to your doctor about sleep aids: Many, including Unisom, Tylenol PM, Sominex and Nytol, are generally considered OK for occasional use during pregnancy.
  • Eat whole, fresh foods. A growing amount of research has shown that what you eat can have a big effect on your mental health. Eating a well-balanced diet — nutrient-dense, whole and unprocessed foods (including fruits, vegetables, fish, nuts, dairy and whole grains) — instead of processed and fast foods helps is thought to support healthy bacteria in the gut, which in turn may help lessen anxiety.
  • Stay active. Something as quick and easy as a 10-minute walk can decreases levels of tension. Research has found that people who get regular exercise are 25 percent less likely to develop anxiety or depression.
  • Arm yourself with knowledge. Learning the ins and outs of pregnancy and parenting can go a long way in helping you feel prepared. So read up and consider taking a childbirth class.
  • Build a support system. Spend time with friends who are expecting as well as with experienced parents and consider joining an online community to connect with others who are coping with the same feelings as you.
  • Schedule time in your day to relax. Scientists have found that regular meditation and acupuncture have benefits for people with anxiety. Or try yoga, listen to music or get a massage from a professional or even just your partner.

Lastly, try to learn to remind yourself that you really will know what to do when your bundle of joy arrives. Even if you’ve never held a baby, instinct is on your side — and what your baby will really need more than anything is simply your love.

How to cope up with anxiety during pregnancy was last modified: September 6th, 2016 by Sanika Murdeshwar