Feeling anxious about your baby's health, the birth and your
ability as a parent are all perfectly natural. If these feelings begin to get
in the way of your happiness however, it may be time to take action.
Common symptoms of anxiety :
Feeling on-edge all the time - it is natural to feel anxious
occasionally throughout your pregnancy, but if you are starting to feel anxious
constantly, or about non-specific things, it may be worth seeking help.
Anxiety/panic attacks - in some cases, these feelings become
overwhelming for both the body and mind, resulting in a panic attack.
Avoiding people/situations - sometimes the very thought of
being near to a person or place that instills feelings of anxiety means you
avoid them at all costs. This can have a negative impact on your life.
Difficulty concentrating - you may find yourself struggling
to focus on one task at a time or you may become easily distracted.
Anxiety, stress and depression often go hand in hand, with
one leading to another if not treated. For your best chance of avoiding this it
is advised that you seek professional help from a qualified professional such
as your GP or a counsellor.
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| ANXIETY IN PREGNANCY |
Anxiety towards the birth
If you are pregnant with your first child it is
normal to have some anxiety about the birth. It is something you will have
never experienced before and understandably you will be unsure of what to
expect. Even if you have had children before, worrying about things going wrong
in the delivery room is still common. This could be due to previous
experiences, friends’ experiences or reading about long, painful births in the
media. Whatever your reasons may be, for some the thought of giving birth
becomes almost a phobia.
To manage with this type of anxiety it is recommended that you
arm yourself with information. Speak to a medical professional with experience,
they will be able to tell you about possible complications, how likely it is
that they will happen and exactly what the midwife/doctors will do in that
situation.
Reading up about the labour and listening to other peoples'
experiences should also help to give you a good idea of what to expect. The
important thing to remember is that every birth is different and just because
your friend/cousin/sister had a difficult labour, it doesn’t mean you will too.
Try to learn some relaxation techniques such as deep
breathing to control your anxiety. Reaching out about your fears before your
due date will give you time to trace your concerns, gain information and
develop a coping strategy before the birth. The sooner you speak out about your
fears, the more time you will have to do this, so don't be afraid to voice your
concerns to your GP, counsellor or support group.
Tips to manage with anxiety during pregnancy
If you are experiencing symptoms of depression and/or
anxiety during your pregnancy it is recommended that you seek professional help
from your local healthcare provider. The following tips should also help you to
cope with symptoms of depression and anxiety.
Exercise - when you have the all clear from your doctor,
participating in light exercise such as antenatal yoga will increase your
energy levels and boost production of 'feel-good' dopamine hormones.
Communicate with your place of work - working throughout
pregnancy can increase stress levels, so be sure to keep an open dialogue with
your boss regarding your pregnancy. Be sure to inform them that you may have to
take a lighter workload and that you may need to cut down your hours.
Nap when you can - if you are struggling to sleep at night
it can be helpful to take 20 minute cat-naps throughout the day to revive you.
Take care of yourself - this is the time to put yourself and
your health first. Treat yourself to long baths, massages and nutritious food.
Get support wherever you can - this may come from your
partner, friends, family, counsellor or support group. Ask for help when you
are struggling - nursery decorating parties can be a fun way to make a time
consuming job less stressful.
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| Be Happy in Pregnancy |
Take notes - if you are suffering from 'pregnancy brain' it
can be hard to keep track of things like appointments, errands and birthdays.
To help you keep on top of things, try keeping a notepad with you at all times
and jot down important dates and things to remember.
Practice saying no - pregnancy is often a time when you come
face to face with your physical and mental limitations. Even if you are known
as the ever-helpful friend who says yes to everything, now is the time to start
saying no and prioritise yourself over others.
Learn relaxation techniques - this can simply be a case of
breathing deeply when you feel anxious or taking it one step further with yoga
or meditation. Find something you can incorporate into your daily life to help
reduce stress levels.
How can a counsellor
help with anxiety during pregnancy?
If you feel you are suffering from antenatal depression or
anxiety it is essential that you seek help. As tempting as it may be to bury
your head in the sand and ignore these feelings, dealing with them now will
save you a lot of time, energy and heartache later. It also means you will
experience a happier, more relaxed pregnancy which can only benefit your child.
A qualified counsellor can provide space for you to vent
your concerns or frustrations in a safe, non-judgmental environment. They will
also be able to talk you through your feelings so you better understand why
they are occurring, as well as offering coping mechanisms and relaxation
techniques.
