Anxiety during and post Pregnancy, and how to Deal with it

By Dr. Aparajita Arora, M.B.B.S, MD (India), Member of Royal College of Psychiatry (UK)

If you experience feelings of anxiety during pregnancy or after giving birth, it may be referred to as:

• Prenatal or antenatal anxiety – occurring during pregnancy

• Postnatal anxiety – within approximately the first year after giving birth

• Perinatal anxiety – occurring in the period from becoming pregnant to around a year after giving birth.

While many people are aware of the possibility of experiencing postnatal depression after childbirth, it’s important to note that anxiety is also a common occurrence during pregnancy and the postpartum period. In fact, it is not uncommon for individuals to experience both depression and anxiety simultaneously.

Signs and symptoms of perinatal anxiety:

How your body may feel:

• Uncomfortable or sinking feeling in your stomach

• feeling light-headed or dizzy

• feeling restless or unable to relax

• Headaches, backache or other aches and pains

• faster breathing

• thumping heartbeat or palpitations

• sweating or hot flushes

• difficulty sleeping

• nausea (feeling sick)

• feeling the urge to use the more often

• having panic attacks.

How you may think:

• having a sense of dread, or fearing the worst

• feeling like you can’t stop worrying, or that bad things will happen if you stop worrying

• worrying about anxiety itself, for example worrying and anticipating a panic attacks

• wanting lots of reassurance from other people or upset with you

• Worrying that you’re losing touch with reality

• worrying a lot about things that might happen in the future

• Rumination – thinking a lot about bad experiences, or thinking over a situation again and again

• Depersonalisation – feeling disconnected from your mind or body, or as if you’re watching someone else

• Derealisation – feeling disconnected from the world around you, or as if the world isn’t real

Treatment 

There are several treatment options available for perinatal anxiety that your healthcare provider may suggest. It’s important to have a discussion with your doctor to determine the most suitable treatment for you:

Psychotherapy

The most common form of psychotherapy recommended for anxiety is cognitive-behavioural therapy (CBT).

Medication

Combination of therapy and medication

You may be recommended a combination of talking therapy and medication as a treatment option. For some individuals, taking medication can provide stability, enabling them to fully benefit from talking therapy. However, it’s important to note that others may find either medication or talking therapies to be more effective when used individually. The best approach may vary from person to person.

Self-care for perinatal anxiety

Dealing with anxiety can be overwhelming and impact your ability to handle everyday tasks and interactions. Here are some tips to help you take care of yourself and effectively manage anxiety:

Shift your focus

When you find yourself consumed by anxiety in the present moment, try shifting your attention to something small and tangible. Take a moment to observe the details of a picture or the texture of something you’re wearing. Immerse your thoughts in these specific details, allowing yourself a moment of calm.

Practice breathing exercises

Learning and practicing controlled breathing techniques can reduce the physical sensations associated with anxiety. Focus on slow, deep breaths, allowing yourself to relax and promote a sense of calmness.

Physical Activity

This can serve as a distraction from anxious thoughts and help channel the excess energy associated with anxiety. Physical activity doesn’t have to involve organized sports or gym workouts. Something as simple as taking a walk or engaging in household chores can be beneficial.

By implementing these self-care strategies, you can empower yourself to better manage and navigate through moments of anxiety.