It’s been said that “worry is the work of pregnancy,” meaning that one of the most crucial initial acts of parenting is embracing the fear of potential harm to your unborn child — and doing all in your power to prevent it.
Given how prevalent anxiety is throughout pregnancy, how should it be managed, and when is it too much?
Worry during pregnancy has its uses, but excessive anxiety can overtake the nervous system, resulting in a fight-or-flight reaction, uneasiness, sensations of trepidation or being on edge, and an inability to stop worrying about a fear.
Observe your thoughts for worrying excessively about numerous issues that cannot be resolved at once. Anxiety can lead to trouble falling asleep or relaxing, restlessness that makes it difficult to stay still, irritability and misdirected frustration, and a general sense of dread. This is when it’s time to talk with your midwife or healthcare provider. They can test and treat anxiety if this kind of worry has persisted for most of the last seven days and following sound medical advice does not ease your anxieties.
How may pregnancy-related anxiety be managed safely? Make thoughtful decisions that honor your worries while also calming your anxiety. Searching Google around 1 a.m. can exacerbate stress, while unplugging paying attention to your body and breath can soothe the body and mind.
Writing in a journal helps to relax the nervous system. It can assist in calming down and reducing the fight-or-flight reaction. Additional methods to calm the nerves include pregnancy yoga, meditation, prayer, and guided visualization.
Herbs that are safe to use during pregnancy to relieve anxiety include skullcap, lavender, passion flower and chamomile. Supplements like probiotics and magnesium have been shown to reduce anxiety.
If you’ve journaled, asked all the questions, tried the TIPP approach (see sidebar), and vitamins aren’t helping with your anxiety symptoms most of the time, it’s time to ask your midwife for further help. We are here to guide you.
Try TIPP for anxiety
The TIPP approach is an evidence-based set of skills you can use to manage anxiety, panic and intense feelings. Taken from dialectical behavior therapy, many pregnant people find it useful in preparing for labor.
T is for Temperature Relax. your nervous system by holding an ice cube, splashing cool water on your face or stepping outside in cold weather.
I is for Intensive exercise. Rapid walking or riding an exercise bike are examples of pregnancy-safe intensive activity.
P is for Paced breathing. Deep, slow breathing techniques promote calm.
P is also for Paired muscle relaxation. By deliberately tightening a major muscle while inhaling and then exhaling to relax it, the muscle will relax more than it did initially. A relaxed muscle needs less oxygen, which causes your heart rate and breathing to drop. Go over each body muscle, tensing and relaxing it as you go.
Emily Joy Tyde, MS, LDM
541-515-6556
890 Beltline Road in SpringfieldWorry in pregnancy
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