Pregnancy is a trying time, and anxiety is just one of the things moms-to-be have to deal with. From worrying about your baby not kicking, stressing about your finances, and doubting your ability to be a good mom, a moderate amount of fear and worry is normal. It is when anxiety takes center stage in your life and threatens to take over that you should worry.
But What Exactly Is Anxiety?
Anxiety is a natural response when we experience fear or threat. Sometimes the fear is real, but in most cases, it is a product of our minds to protect us from hurt. For instance, if you’ve had a miscarriage, you will likely have anxiety about losing your baby again. Likewise, if you are not in the best financial situation, you’ll worry about not being able to provide for the child.
Sadly, anxiety during pregnancy can also be caused by hormonal changes that affect the brain’s chemical makeup. While it’s not as bad as postpartum depression, anxiety affects 1 in every 5 pregnant women. Common signs of anxiety include;
- Difficulty sleeping
- Loss of appetite
- Irritability
- Difficulty concentrating and forgetfulness
- Muscle tension
- Heart palpitations and sometimes full-blown panic attacks.
If this occurs for a long period, it can eventually affect the baby. Poor appetite and lack of rest are common factors in underweight and pre-term babies, and anxiety can also cause behavioral issues in the child later on. Women who suffer anxiety during pregnancy are also more prone to postpartum depression or continued anxiety, which won’t be good for the baby.
What Are Some Common Causes of Pregnancy Anxiety?
Anxiety during pregnancy can be caused by many things. For some women, it may be the result of hormonal changes. For others, it may be due to the physical changes of pregnancy or the fear of childbirth. And for some, it may be a combination of all of these factors.
In addition, unrealistic expectations can also contribute to anxiety levels. Many new mothers-to-be feel pressure to be perfect and do everything right. This can often lead to feelings of anxiety and even depression.
If you’re feeling anxious during your pregnancy, know that you’re not alone. Many women experience some degree of anxiety at this time. But there are things you can do to help ease your anxiety. Exercise, relaxation techniques, and talking to someone you trust can all be helpful in managing your anxiety levels.
How to Ease Pregnancy Anxiety
The first step to dealing with pregnancy anxiety is to talk to someone. Let your partner and doctor know so you can find a solution together. Sometimes, the thing that’s worrying you so much is not even that big. Since medication is not recommended during pregnancy, your doctor will suggest things like;
- Exercises- simple walks, yoga, swimming.
- Mind exercises like meditation, deep breathing, massage therapy, and acupuncture.
- Journaling
- Educating yourself about motherhood
- Sleeping more
- Medication, if all else fails. When a chemical mix-up causes anxiety in the brain, medication is sometimes the only way to stop it. This must be done under the supervision of your OB/GYN and therapist.
Can Pregnancy Pillow Help With Easing Anxiety?
Some research has shown that lack of sleep is among the leading cause of anxiety. Again, anxiety is sometimes a chemical malfunction, so you don’t have to be stressed to have it. Sleeping better for at least 8 hours a night can balance the hormonal changes and allow the body and mind recover.
Unfortunately, high-quality sleep is an issue when pregnant, thanks to the discomfort and body heat. One thing that can help you sleep more and better is a pregnancy pillow. By supporting your back and midsection, a pregnancy pillow gives you the comfort you require to sleep better and alleviates pregnancy pains and aches. It also provides healthy body alignment and encourages blood flow, aiding restorative sleep.
Support aside, hugging a pregnancy pillow activates the hormone oxytocin (the love hormone), which helps you feel safe. A full-body pillow has the same effect on your nervous system as getting a hug from a loved one. It feels good, calms your nervous system, and makes you feel all warm and fuzzy. These relaxing feelings take the place of anxiety and help you sleep better.
Recommended Pregnancy Pillow for Anxiety and Better Sleep
Our choice of the best pregnancy pillow for anxiety is a full-body pillow that envelopes you between its u-shape so you can enjoy the ‘hugging effect’ fully. The BODY NEST Cooling Pregnancy Pillow is everything you want and more. It has a 2-in-1 reversible cover where one side has a minky soft texture, and the other has a premium jersey fabric.
- If you’re pregnant during summer, the quilted pattern jersey cover is designed to wick away sweat and promote breathability and airflow so you can sleep comfortably.
- We love that ultra-cooling cover because, let’s face it, nothing makes sleeping harder in pregnancy than that body heat.
- The high-quality cover is also machine washable, so you don’t have to worry about dust or sweat stains.
The pillow is intentionally overfilled to be firm and supportive, but you can adjust the firmness by taking out some of the fillings. Simply unzip the inner lining, take out some filling and see how comfortable it is. That said, every aspect of this pillow is made to contour your body, providing optimum support and comfort.
Other Benefits of a Pregnancy Pillow
It is common for pregnant women to experience body aches as their baby grows bigger and heavier inside them, regardless of whether they are sleeping or sitting most of the day. It is also recommended by doctors that you sleep on your side towards the end of the second trimester and avoid sitting for long periods of time during this time.
The pregnancy pillow is such a fantastic solution, as it solves both of these issues and more.e. It positioned strategically behind your back and shoulders and offers support for your entire body. If you get a full-size pregnancy pillow, it will also support your head, neck, and shoulders, plus create a comfortable space for your hands.
By doing so, your entire backside is aligned and supported, which means no more back pain and fatigue. Also, you will be able to sleep on your side all the way through the night with this pillow, preventing you from falling back into unsafe sleeping positions if you fall asleep on your side.
How Can Exercises Help Ease Pregnancy Anxiety?
Exercises can help to ease pregnancy anxiety in a number of ways. First, they can help to release endorphins, which can improve your mood. Second, they can help to reduce stress levels. And finally, they can help to improve your sleep. All of these factors can contribute to reducing anxiety during pregnancy.
Endorphins are the body’s natural painkillers and they can also have a positive effect on mood. Exercise causes the release of endorphins, which can boost mood and leave you feeling happier.
Stress is a common trigger for anxiety. When we’re stressed, our bodies go into ‘fight or flight’ mode, releasing hormones like cortisol. This can make us feel more anxious and tense. Exercise helps to reduce stress by lowering levels of cortisol in the body.
Poor sleep is another common symptom of anxiety. If you’re struggling to sleep, it can make anxiety worse. Exercise can help to improve sleep by making it easier to fall asleep and stay asleep for longer periods of time.
What Are Some Mind Exercises That Can Help Ease Pregnancy Anxiety?
Mind exercises are a great way to ease pregnancy anxiety. Meditation, deep breathing, and massage therapy are all effective methods for coping with anxiety. Acupuncture and journaling are also helpful tools that can be used to manage pregnancy anxiety.
- Meditation is a mind exercise that can help to focus and calm the mind. It is important to find a comfortable place to sit or lie down when meditating. Once you are comfortable, close your eyes and focus on your breath. Inhale slowly and deeply through your nose, filling your lungs. Exhale slowly through your mouth. Continue this breathing pattern for 10-15 minutes.
- Deep breathing is another mind exercise that can help to reduce anxiety levels. To do this exercise, sit or lie down in a comfortable position. Place one hand on your stomach and the other on your chest. Breathe in slowly through your nose, allowing your stomach to expand. Breathe out slowly through your mouth. Continue this pattern for 10-15 minutes.
- Massage therapy is a great way to relax the body and mind. Find a comfortable place to lie down or sit, and remove any tight clothing. Use gentle pressure and circular motions to massage the temples, forehead, jaw, neck, shoulders, and upper back. Spend 10-15 minutes massaging each area.
- Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. This helps to release endorphins and improve overall well-being. If you are pregnant, make sure to consult with a licensed acupuncturist who has experience treating pregnant women before beginning treatment.
- Journaling is a helpful tool for managing anxiety during pregnancy. Write down your thoughts and feelings on paper or in a digital journal. This can help you to organize your thoughts and identify any patterns in your thinking that may be contributing to your anxiety levels
What Are Some Other Tips for Easing Pregnancy Anxiety?
There are many things that can cause anxiety during pregnancy, and it is important to find ways to ease that anxiety. Here are some other tips for easing pregnancy anxiety:
- Educate yourself about motherhood:
Learning about what to expect during pregnancy, childbirth, and motherhood can help ease anxiety. Reading books, talking to friends or family who are already mothers, and attending birthing classes are all great ways to educate yourself.
- Get plenty of rest:
When you’re pregnant, your body is working hard to create a new life. This can be exhausting, both physically and emotionally. Getting plenty of rest will help you feel better and reduce your anxiety levels.
- If all else fails, medication may be the only way to alleviate anxiety:
In some cases, anxiety during pregnancy is caused by a chemical mix-up in the brain. If this is the case, medication may be the only way to stop the anxiety. This must be done under the supervision of your OB/GYN and therapist.
Final Thoughts
Taking good care of yourself during pregnancy has to be the single most important thing you can do for yourself and the baby. This includes working out, even if it’s just walking and swimming, eating a healthy diet, staying hydrated, relaxing, and sleeping more. You must be very intentional about self-care and alleviating anything that can sabotage your pregnancy, especially anxiety. If that means getting a weekly massage or a special pregnancy pillow, go for it without regret.
