Anxiety during pregnancy: causes, symptoms and how to manage it.

A mental health problem that can affect quite a few pre-moms.

A state of anxiety is an alert reaction of the body to a threat. However, these states of alertness can also occur in the face of major life changes such as bringing a baby into the world.

Anxiety during pregnancy is a fairly common phenomenon, especially in new mothers.. This article will describe its symptoms, effects and causes, as well as a series of tips on how to avoid it or manage it in the best possible way.

Anxiety and its effects on pregnancy

Although most women experience pregnancy as a fascinating experience in general, both the physical changes and the vital changes that will take place can cause anxiety states in the pregnant woman..

It is common that throughout the pregnancy process, doubts, fears and certain needs begin to appear which, in many cases, give way to recurring thoughts and worries. Which, if not handled correctly, can end up in anxiety.

Thus, just as states of anxiety have a series of consequences in the body of the person who suffers from it, it is logical to think that it can also have undesirable effects on the baby. Some studies have revealed that anxiety suffered during pregnancy can have the following effects on the child:

• Premature delivery
• Low birth weight
• Reduced attention span in the child
• Long-term emotional and behavioral problems

Therefore, although it is natural to experience certain levels of anxiety during pregnancy, it is vitally important to know how to distinguish between normal worries and more serious anxiety.

In the latter case, it is recommended to visit a doctor or a specialized professional in order to combat the symptoms, reduce stress levels and enjoy a healthy and pleasant pregnancy.

Symptoms

As mentioned above, it is very important to know how to recognize the symptoms of anxiety during pregnancy. The following is a list of symptoms related to this type of anxiety.. It is also recommended that, when in doubt as to whether or not you are suffering from any of these symptoms, the mother-to-be should consult a professional.

Characteristic symptoms of anxiety during pregnancy:

• Excessive worry
• Problems controlling recurrent thoughts
• Ruminating thoughts
• Tremors or small convulsions
• Muscle pain
• Paresthesia (sensation of numb muscles or limbs)
• Dry mouth
• Cold, clammy hands
• Excessive sweating
• Tachycardias
• Choking sensation or tightness in the chest
• Dizziness
• Tunnel vision
• Strange perception of surroundings, unreality
• Unusual nausea
• Stomach pain
• Diarrhea
• Swallowing problems

Likewise, sometimes the well-known "nest syndrome" may originate. This syndrome is an unconscious defense mechanism in which the mother-to-be carries out a series of behaviors that help her to calm her anxiety.

These behaviors appear mainly at the end of pregnancy and consist of an obsessive need to prepare everything related to the child.. Arranging the baby's room, obsessively cleaning any space in the house, etc.; thus generating a level of physical activity that is not recommended for the stage of pregnancy in which the mother finds herself.

Causes

Throughout the period of pregnancy, the woman feels a series of personal needs and affection that differ from those felt by other people. If to this is added the great amount of corporal, organic and vital changes that the gestation supposes, it is in a certain way understandable that feelings of anxiety begin to arise.

Some of the main causes or thoughts that can generate an anxious condition in pregnant women are:

• In first-time mothers, feelings of fear of inexperience are common, as well as fear of not being able to adequately fulfill the role of mother.
• Fear of dying or suffering serious after-effects after childbirth.
• Excessive concern about the baby's health status.
• Decreased self-esteem caused by physical changes and feelings of vulnerability.
• Stress caused by the external demands that accompany pregnancy.

As repeated numerous times throughout the article, it is natural to experience nervous moments or situations, it is natural to experience nervous moments or situations during pregnancy.. However, if the symptomatology is maintained over time and interferes with the woman's daily life, it will be necessary for her to seek professional help.

Tips for managing anxiety during pregnancy

As is logical, the ideal way to manage anxiety is to carry out a series of behaviors and activities that directly prevent its appearance. To achieve this, it is essential to be able to recognize it is essential to be able to recognize the moments or situations in which the woman experiences the appearance of recurrent, negative or obsessive thoughts.This way, you can control them and focus your attention on other more comforting or other activity.

Some behaviors or tasks that can be carried out once anxiety symptoms appear are:

1. Breathing exercises

Breathing exercises, in which deep and calm inhalations and exhalations are carried out, will help the pregnant woman to decrease the rhythm of palpitations and to calm the symptoms of anxiety.

Through abdominal breathing, the woman will avoid hyperventilation, as well as dizziness and paresthesia.

2. Walking or light physical activity

Going for a walk while taking deep breaths, doing exercises or gymnastics for pregnant women or even yoga are extremely effective in reducing anxious symptoms.

In addition, these activities help to keep the mind busy and distract attention from recurring negative thoughts and worries.

3. Enlist the help of others

Asking for support from others such as a partner, family or friends with whom the woman feels confident enough to express her feelings and concerns is essential to provide a healthy outlet for anxiety.

4. For negative thoughts

To stop the flood of negative thoughts typical of anxiety states through mental exercises or through mindfulness activities, will help the woman to calm the feelings of overwhelm and anxiety.

5. Sleep and eat properly

If this advice is already useful in people who are not going through a gestation process, it is reasonable to think that it is even more useful for pregnant women. Eating a complete and healthy diet, as well as getting all the recommended hours of sleep, will help reduce emotional stress.

6. To have moments for oneself

Finding relaxing moments for yourself and to get away from worries is essential to increase both your own health and the baby's. Finding time for a good relaxing bath, to read or listen to music without worrying is essential to increase both your own and the baby's health. Finding time for a good relaxing bath, reading or listening to music without any interference are small pleasures that will help make pregnancy much more bearable.