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If you are dealing with anxiety in pregnancy, YOU ARE NOT ALONE. It is estimated that about 20% of pregnant women experience moderate to serious anxiety.
While mild anxiety may be considered “normal” by some caregivers, many women suffer from extreme symptoms of antenatal anxiety. (heart palpitations, muscle tension, shortness of breath, obsessive thoughts, sense of panic, fear or restlessness, etc.)
Although this type of anxiety may indeed be common in pregnant women, it is not considered “normal”. Please talk with your doctor or midwife if your anxiety symptoms become severe.
In this post, I’m going to share with you some tips for how to naturally deal with mild anxiety in pregnancy.
*Disclaimer – The information in the post is for educational purposes only. It is not intended to be medical advice. Please make sure that you talk with your doctor or midwife if you have any questions or concerns about anxiety during your pregnancy!
Tip #1 – Talk about how you feel
Acknowledge your feelings. Talk with someone you trust and/or keep a journal to express how you are feeling.
Whatever you do, DON’T ignore or deny how you are feeling during this time. Many women are embarrassed by how they feel or mistakenly think that ignoring their feelings will help.
Tip #2 – Try to identify a cause of your pregnancy anxiety
While the hormones of pregnancy may be a root cause for you, there may be other factors that are contributing to your anxiety.
For example, identify and write down your fears or concerns so that you can talk about them with your doctor, counselor, or trusted friend.
Many times, our fears lose their power over us once we identify them and begin to work through solutions to solve them.
Tip #3- Drink Extra Water!
Did you know that dehydration causes stress? Stress leads to anxiety, depression, panic attacks and other mental health issues. (source)
However, water has been shown to have natural calming properties!
Not only will water keep you hydrated, but drinking enough water can create feelings of relaxation. This is an important first step in managing your anxiety.
Keep a glass of water handy and sip often to avoid and soothe your anxiety! It really works!
Tip #4 – Exercise
Not only is exercise a great distraction, but it has been proven to prevent and ease anxiety!
Research shows that exercising (even a 10-minute walk) is associated with reduced anxiety in clinical settings.
Physical activity helps your body release endorphins which act like natural painkillers in your brain.
Here is one of my favorite websites for pregnancy and some great pregnancy exercise tips!
Tips #5 – Eat Healthy Food!
Okay, so you’ve already heard this one… but are you really listening?
Your diet really does matter to your mental health!
If you are consuming processed foods, sugar, artificial sweeteners, food additives, soda, fast food and other “fake food”, then you are literally poisoning your body.
Although you may have gotten away with eating that way previously, at some point your body just can’t take it anymore!
Fake foods that can trigger anxiety
You body needs real nutrition from real food.
Imagine putting soda into your car’s gas tank instead of gasoline. That is what we are doing to our bodies when we eat empty calories. Make sure that you are eating clean and making those calories count!
Include plenty of nutrient-dense, real, whole foods in your pregnancy diet. Avoid these 6 foods that trigger anxiety and eat this real food diet instead! You can also download this FREE E-Book by Dr. Kelly Brogan, M.D. to see how your diet really can change your mood!
Related: How to Cope with Being Pregnant During a Pandemic: 10 Tips for Expectant Parents
Related: Should You Consider and Out of Hospital Birth?
Related: Natural Pregnancy Tips and Hacks
Related: 10 Things that Shocked Me About Recovery After Childbirth
Related: How to Increase Your Chances of a Natural Birth
Tip #6 – Deep Abdominal Breathing
One of the best ways to stop an anxiety attack dead in its tracks, is to utilize deep abdominal breathing exercises. Try this!
Tip #7 – Teas and Calming Supplements for Pregnancy Anxiety Relief
I like Peaceful Mama Tea by Earth Mama Organics.
This herbal tea has been specially formulated for pregnant mamas. It contains an herbal mix known to ease tension and promote sleep. Now that’s something that all pregnant mamas need!
Make sure that you talk with your doctor about supplements. I recommend bringing an ingredient list for your caregiver’s review.
As far as prenatal vitamins, I prefer these prenatal vitamins because they are not synthetically-sourced like most prenatal vitamins.
Instead, they are made with real food which makes the nutrients more easily recognized, absorbed and utilized by your body. Find out why you should avoid synthetic vitamins in this post.
Also, talk with a nutritionist or your doctor to see if your body may be lacking any key stress-reducing nutrients, such as calcium or B-vitamins. Again, talk with your doctor before adding any supplements into your pregnancy diet.
*Disclaimer – The information in the post is for educational purposes only. It is not intended to be medical advice. Please make sure that you talk with your doctor or midwife if you have any questions or concerns about anxiety during your pregnancy!
Tip #8 – Pampering Self-Care
Pamper yourself during pregnancy. You deserve it!
What are your favorite ways to relax?
How about a foot massage, facial, gentle music or aromatherapy candle?
I love candles!
Consider lighting a scented aromatherapy candle to promote relaxation.
But, please avoid toxic candles and make sure that your candle is made with 100% beeswax and a cotton wick like these.
Since lavender is known as a relaxation aid, I use this lavender-scented aromatherapy candle made with 100% pure beeswax.
Tip #9 – Prioritize Sleep
It’s often hard to get good sleep when you are dealing with anxiety, but we all know how important good sleep is to our mental health.
In fact, sleep-deprivation can be a primary root cause for many people who are dealing with anxiety or depression.
If you have fallen into this vicious cycle of not sleeping and anxiety, start by taking baby steps to prioritize your sleep.
How to prioritize your sleep…
You can prioritize your sleep by decreasing evening screen time (blue light) and establishing a relaxing, self-care, pampering bedtime routine instead!
How? Think about the things that help you to wind down and relax such as a warm bath, sipping tea or warm milk, listening to music, lighting a candle, or reading a good book.
Jot them down and implement these things into a bedtime routine starting TONIGHT!
Tip #10 – Have Some Fun!
Do the things that are fun and relaxing for you… read a book, play a game, watch a funny movie, eat popcorn, enjoy baking or a craft project, talk with friends….
Tip #11 – Pregnancy Anxiety Relaxation Apps
Did you know that there are many great relaxation apps that you can download to your phone or tablet?
These apps lead you through various relaxation techniques. Some include prayer, meditations and breathing exercises. These are all proven methods of reducing stress and anxiety.
The Hypnobirthing app is specific to pregnancy and childbirth and is one of my personal favorites.
The relaxation techniques taught in this app are great for relaxation during your labor and childbirth.
But, they can also be extremely useful when dealing with anxiety in pregnancy.
Tip #12 – Try Other Alternative Therapies to Relieve Anxiety in Pregnancy
In the United States, allopathic medicine is the most widely accepted choice for dealing with mental health disorders.
However, if you hope to avoid anti-anxiety medication, consider your other options for alternative or holistic health care.
Functional medicine doctors, chiropractors, acupuncturists, homeopathic practitioners, massage therapists, foot reflexology specialists, nutritionists and many other holistic healing specialists are very successful in helping people overcome anxiety disorders every day!
There are also unconventional medical doctors like Kelly Brogan, MD and Joseph Mercola, MD. These doctors are bravely “bucking the system” and recommending more natural approaches and therapies to their patients.
You see, our bodies were designed by our Creator to heal themselves.
If we just take a pill to merely cover up our symptoms, instead of finding and fixing the source of our suffering, we can’t truly heal!
That’s why I prefer holistic practitioners who are dedicated to helping you find the root cause of your anxiety and fixing it!
Tip #13 – Educate Yourself!
Learn as much as you can about your pregnancy, childbirth and your newborn!
Knowledge is power and the more you know and understand what is happening to your body, the more you will be able to relax and trust the process!
I have TONS of free online support in this blog. Allow me to help you!
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More Pregnancy Anxiety-Relief Tips!
These women share their personal stories and give you some really practical tips for how they worked with and overcame anxiety during their pregnancies. Enjoy!