Every mom-to-be has worries — but if anxiety begins to overwhelm you, it’s important to learn how to control it or seek help.

1. Anxiety during Pregnancy: What’s Normal and what’s not?
Every mom-to-be has worries — but if anxiety begins to overwhelm
you, it’s important to learn how to control it or seek help.
Whether you’re a first-time
parent or are adding to your
family, struggled to get pregnant
or got lucky without trying, nine
months of pregnancy can raise all
sorts of concerns. You may
wonder: Why is the baby kicking
so much…or so little? How will I
bear the labor pains I've heard so
much about? How can I be a good
mother if I've got no clue what
it’s like to care for an infant?
These are all normal worries, since joining the first-time mama’s club
means you’ll have plenty of questions only experience can answer. The
reality is, nearly every woman — under that baby belly and “pregnancy
glow” — is a bit anxious, worried or hesitant about some aspect of
pregnancy, childbirth or parenting. But when should anxiety be a cause
for concern? And how can it be treated during pregnancy? The answers
are information that every expecting woman should hear.

2. WHAT’S A NORMAL AMOUNT OF ANXIETY?
Anxiety is not only part of being pregnant; it’s part of being human!
Everyone worries about their lives, and pregnancy can often amplify
those worries. Some women are mostly worried about whether their
babies are healthy (previous pregnancy losses or fertility problems can
make this an especially overriding worry). Others might worry about
whether they’ll be good parents, how their relationships with their
partners will change, how siblings will react to a new baby, or the
financial aspects of having a child (and even if you worry about all these
things, that’s normal too).
But there’s a difference between normal worrying and all-consuming
anxiety during pregnancy, also known as antenatal anxiety. It’s time to
talk to a healthcare provider if you’re unable to concentrate on your
day-to-day life; have trouble functioning at work or home; experience a
frequent sense of panic, fear or restlessness; have obsessive thoughts;
or don’t enjoy things that used to make you happy. Other signs of a
more serious anxiety disorder can be physical, including heart
palpitations and muscle tension. This level of anxiety isn’t normal or
healthy — but treatment can help.
WHO’S MOST AT RISK?
Just about anyone can develop anxiety during pregnancy. In fact, a poll
by the Anxiety and Depression Association of America found that 52
percent of pregnant women report increased anxiety or depression.
That said, there are a few criteria that put you at higher risk for a
severe anxiety disorder ad that mean you should pay extra-close
attention to how you’re feeling when you’re expecting:

3. A previous diagnosis of an anxiety disorder
Anxiety during a past pregnancy
Previous pregnancy loss or fertility struggles
Pregnancy with complications or bed rest (though practitioners rarely
prescribe strict bed rest anymore, in part for this reason)
Stress at home or work
All of these factors can contribute to a heightened risk of anxiety during
pregnancy.
WHY SEEK HELP?
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 the odds of preterm birth and low birth weight,
and even make it more likely a child will, down the road, have
emotional or behavioral challenges.

4. 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:

5. 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.

6. 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.