by Andrea Stainbrook

It is normal to worry, or feel anxious in pregnancy. There is a lot happening. Your body is changing, as well as your life is changing! So many things to consider and think about. It can easily be overwhelming. For some you may already have a history with anxiety or have other stress factors compounding your feelings during pregnancy. Always be gentle with yourself.

Here are our 5 tips to help lessen the anxiety you feel:

1. Get your feelings out! Talk about it. And talk about it ideally with someone who won’t judge you and will just listen. Our doulas are trained in this and available to their clients. A good friend or family member can be a great listening ear as well. If you have a partner let them hear you. By speaking about your emotions you will begin to process them.
2. Get moving! Find an exercise or activity that will let your mind wander away from the pressing worries. Exercise is known to be a mood booster overall and hopefully it can help you think more clearly. Finding a local pre-natal yoga class (or other pre-natal centered exercise class) can be a good option as you can meet others that may have similar feelings and have an understanding of what you are going through. Walking and running are good options as well! Get out and smell that fresh air.
3. Take a birth class! Many times the fear of the unknown is scary. Often it can be the fear of childbirth itself. By learning more about it and what to expect you can reduce some of the anxiety you have surrounding it. We, at Metro Detroit Doula Services, offer birth classes monthly or will even teach you privately in the comfort of your own home. Knowledge is power, and in this case knowing more about it may bring some calm.
4. Practice your breathing! Focusing on your breathing is a great tool for coping with anxiety as well as great practice for birth. Long slow deep breaths are ideal. Take a long breath in through your nose filling your lungs, then release it long, low, and slow. Repeat, repeat, repeat.
5. Discuss it with your doctor! It is always a great idea to keep your care provider in the loop with how you are mentally feeling. They will be the best tool to help you come up with tailored ways to address your anxiety, referrals to therapists, as well as know what is available to you if medication is the best path. If you cannot function through your normal daily life or you are having anxiety attacks please reach out to your doctor right away. They will be able to help you navigate your next steps.

Hopefully you will see some improvement by implementing some of the tips above. It is OK to have worries and stresses. It is normal to need to process your fears. We don’t want those feelings to consume you though. Take care of yourself and give us a call if you need a listening ear!