Toggle High
Contrast On
Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
Image by Camylla Battani / Unsplash
227 Views
4 Min Read Time
0 Shares

9 Natural Ways to Manage Anxiety While Pregnant

GR8NESS RATING
1
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS

More than 1 in 10 pregnant women experience anxiety while pregnant. About 33% of women will experience clinical anxiety or depression at some point during their pregnancy. Meaning, you’re not alone in this. Pregnancy is, without a doubt, a very emotional experience, and sometimes it can get overwhelming.

Anyone can experience anxiety, but those with a family history of anxiety, depression, or under extreme stress are more prone. Not managing your anxiety symptoms can lead to premature birth, low birth weight, and issues such as preeclampsia. However, when medications are off the table, finding natural ways to manage your anxiety levels is paramount for your health and your baby’s.

Before We Start, Notice Your Triggers

Before you even start practicing some of these anxiety-calming practices, you must pinpoint what triggers your anxiety. Is there a specific task you’re doing that makes you feel anxious? Do you have too much on your plate? Are you not sleeping? Noticing your triggers is the first step in preventing anxiety flare-ups.

1. Get Some Rest

Being pregnant doesn’t mean you have to be in bed all day – unless suggested by your doctor. However, it’s essential to make sure you’re getting the right amount of sleep each night. If you can’t find comfort at night, try to schedule nap time during the day to make sure you’re counting at least 7 hours of sleep a day.

2. Overhaul Your Diet

While you’re free to indulge in as many cravings as you get, an unhealthy diet often leads to mood swings. It turns out what we eat is directly linked to how we feel. Make sure you’re following a diet rich in high-quality foods, proteins, and good fats. Make sure to eat every few hours and don’t skip meals.

Stay away from any inflammatory foods, such as sugars and simple carbs, including white flour products, processed foods, and white rice or pasta. Additionally, consult with your doctor to see if you can incorporate a probiotic to your diet. A balanced gut is said to help reduce anxiety symptoms.

3. Get Some Exercise

Sign up for a fitness class, yoga class, or aim for at least 30 minutes of exercise per day. One study found that women who participated in yoga classes during their pregnancy substantially reduced their depression symptoms while improving their mindfulness and mother-child bonding.

4. Practice Meditation

The mind is a powerful driver. To calm it, we must learn how to manage it. Try to incorporate some meditation practices into your daily routine to release endorphins. Do your best to calm your mind and eliminate negative thoughts or concerns about your pregnancy. If sitting still for too long isn’t something you feel like doing, consider an active meditation session instead.

5. Consider Therapy

If you’re feeling too anxious all the time, it’s best to talk to someone. Seek therapy to find the right coping mechanisms to manage your anxiety. Speaking to someone about all the changes and struggles of pregnancy can help you stay calmer and see everything from a different perspective.

6. Start an Anxiety Journal

If you don’t feel like talking, try journaling instead. Start a journal and write down how you’re feeling, what triggers your anxiety levels, and everything else you’d like to share but don’t want to feel judged about. Writing down your feelings and thoughts can help you organize your worries, as well as pinpoint your triggers. Add how you feel, what you did, every food you tried that day, and so on. When you go back on your previous days, you’ll be able to spot any patterns that might lead to an anxiety attack.

7. Breathe

All you need is 20 to 30 minutes of abdominal breathing to reduce your anxiety symptoms significantly. Find a breathing practice that works with you to make sure you stick to it every day. Whenever you feel your anxiety flaring up, take a few minutes to try a breathing session to calm your symptoms.

8. Try Light Therapy

A conventional therapy to treat Seasonal Affective Disorder (SAD) is light therapy. The process involves exposing yourself to artificial sunlight at specific times of the day to help relieve symptoms of depression and anxiety. This is particularly helpful for the winter months when sun exposure is often limited.

9. Consider Acupuncture

Acupuncture is commonly used to help with fertility. But, also, acupuncture is said to help boost your mood. Also, since acupuncture is a drug-free alternative, it’s 100% safe for pregnant women. One large study found that acupuncture helped improve anxiety symptoms in people that didn’t respond to psychotherapy and medication for anxiety.

Remember to Ask Your Doctor

Lastly, talk to your doctor. Ideally, you have an open and sincere relationship with your doctor. If you feel you cannot control your anxiety, ask if there’s anything else you can do. They might recommend cognitive behavioral therapy (CBT) to help with anxiety and panic attacks. Some studies are looking at the effects of specific prenatal vitamins that might help prevent depression during pregnancy.

Experiencing anxiety while pregnant is entirely normal. Don’t feel ashamed of your symptoms and be open about them with your family members, friends, and doctors. Having a support system by your side is paramount. You got this!

GR8NESS RATING
1
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS
Geraldine
GR8NESS Writer
Geraldine is a GR8NESS Contributing Editor who writes about self care, clean makeup and beauty, mental health, and relationships – as well as natural remedies and fitness. She’s a coffee enthusiast with Venezuelan roots, a former ballerina, and the sunscreen patrol. Most of the time, you can find her working on her skincare routine or trying a new dance workout.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by Forewer / Shutterstock

What to Expect When You Are Expecting: For Dads

Congratulations, dad! You've got a baby on the way! But, your partner isn't the only one who's expecting—there are two of you having this baby, and you're in it together. And you're probably feeling, well, all the feels: thrilled, proud, and possibly a little freaked out, too. It’s okay, dad....
GR8NESS expert Expert Reviewed

Your Complete Pregnancy Self-Care Kit [Slideshow]

Pregnancy brings countless changes–the new feelings and emotions that pop up, the endless physical changes, and it can be overwhelming, both mentally and physically. Even if you are working, preparing for baby, and tackling the demands of everyday life, it’s crucial to take time for yourself to make sure you’re...
GR8NESS expert Expert Reviewed
Image by zulufoto / Shutterstock

Vitamin D Deficiency During Pregnancy Links to ADHD in Children

Many pregnancy myths cause undue alarm in moms-to-be, but research does back some claims. Low levels of vitamin D in pregnant women, for example, increase the risk of ADHD in children by as much as 34%, one study states. While pregnancy scares are perfectly normal, don't panic just yet. The studies...
The URL has been copied