5 Tips for Coping with Anxiety During Pregnancy

by | Nov 22, 2022 | Postpartum Therapy

Pregnancy is a wonderful thing, but that doesn’t make it easy. Especially when you can’t stop worrying about everything that could go wrong, when everything becomes so difficult you find it hard to breathe properly, when no one around you seems to share your concerns.

Anxiety can be all-consuming, and it can be hard to know how to deal with it, especially if it’s not something you’re used to dealing with. Pregnancy can be stressful on its own, and the last thing we need is anxiety making it worse. Here are five tips to help you cope with anxiety during this wonderful but challenging time.


1) Schedule Some Worry Time

This might seem a little odd, especially if you’ve dealt with anxiety before, but it’s more helpful than you’d think. Setting aside thirty minutes specifically so we can worry can help us contain our anxiety to a specific time frame.

But worry time isn’t about worrying with no purpose. It’s about making note of what we’re worrying about and finding a way to resolve it. For example, if you’re worried about your health, you can write down some questions to ask your doctor on your next visit.

One thing you should avoid is googling your questions, especially if it’s about any symptoms you might be experiencing. The smallest, improbable detail can worsen your anxiety, so if you have any questions, it’s better to write them down and ask a professional who might be able to help you.

2) Find an Outlet

Anxiety can’t always be faced directly. If you’re an artist, you might want to channel your anxiety through some artwork, or maybe music, if you’re a musician. If you’re not, you might do other things that you enjoy that get your mind off things. Maybe you read a good book, or you watch a movie with your friends. You might even go for a walk.

If there’s an activity that makes you feel good and lets you forget about your own anxiety for a while, then do it. Just make sure to keep in mind your new limits during your pregnancy, and you’ll be okay.


3) Engage in Self-Care

This might sound obvious, but taking care of yourself is important. You can do it in little ways like listening to calm music or taking a bath instead of a shower. But there are other ways that might be different from things you’ve tried before. If you know some calming breathing exercises, then doing them can only help you. And if you’ve considered taking up meditation before, this is the best time to try it.

4) Sleep Well

It might be hard to do this while pregnant and anxious, but make sure you’re sleeping enough. If you can’t sleep too well during the night, try taking a nap earlier in the day. Maybe try to keep your bedroom dark and cool at night so you have an easier time falling asleep in the evening.

Getting enough sleep can only make you feel better, and it will also make the anxiety you feel much easier to bear. It might be difficult, but it’s worth a try.

5) Talk to Someone

Talking to someone you trust can help you cope with anxiety more than you think. Find a close friend or a family member you trust will take you seriously, and talk to them about what you’re experiencing.

If you don’t happen to have anyone you feel you can talk to about this, then write it down somewhere. It feels good to put our feelings on paper, and it can be just as helpful as talking to someone else.

Anxiety can be difficult to deal with, even with these tips, but it’s not impossible. If you find yourself needing professional help, that’s okay. Schedule an appointment and we’ll make sure you get the kind of support you need.

To learn more about how Mindful Reflections can help, check out our Postpartum Therapy page.

Previous Posts