Pregnancy is a transformative journey filled with excitement and anticipation, yet it can also bring about feelings of anxiety and uncertainty. Especially if this pregnancy was unplanned, it can feel overwhelming to think through all that is to come. Navigating your emotions is crucial for both your well-being and that of your baby. Here are some strategies to help you manage pregnancy anxiety and maintain a sense of calm and balance.

Finding Out You’re Pregnant 

At times, feelings of anxiety begin before you’ve even confirmed your pregnancy. Maybe you missed a period or are experiencing some morning sickness and food aversions, and you wonder–could I be pregnant? A million thoughts might be whirling through your mind. Am I ready? Can I afford this? Is this the best time? 

If you’re feeling anxious or overwhelmed about taking a pregnancy test, we offer free pregnancy testing at our clinics. You can find out if you’re pregnant in a safe space, with support from a loving, nonjudgmental team.

If you are pregnant, we’ll connect you to further resources. If you’re not, we’ll still provide information, education, and other resources you might need. We’re here for you no matter what. You don’t have to deal with this alone. You are seen, you are loved, and you deserve support on this journey. 

Having pregnancy symptoms? Schedule your free pregnancy test today.

Understand Your Anxiety

If you are pregnant and facing some anxiety, the first step in managing it is to acknowledge and understand it. It’s normal to feel anxious about the changes and responsibilities that come with pregnancy. Your life is transitioning. You are still you, but it might feel like your identity is being taken from you. In reality, you’re transforming. Something new is being added to your identity, but who you are has not changed. 

Identifying specific triggers can help you address them more effectively. What thoughts come to your mind that are bringing you the most worry? If you have concerns about health, childbirth, relationships, or parenting, recognizing these worries is the first step toward managing them. 

Take some time to journal or process your thoughts out loud. Your feelings are real and valid, and you can take control of them first through acknowledging them.

Practice Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your daily routine can significantly reduce anxiety. Mindfulness is a way of bringing yourself into the present moment instead of residing in the anxieties of what is to come. Sit still for a few minutes and pay attention to the sensations in your body. Practices such as deep breathing exercises can help you stay grounded and focused. These techniques not only calm the mind but also promote physical relaxation, which is beneficial for both you and your baby.

Stay Informed, But Avoid Information Overload

While it’s important to educate yourself about pregnancy and childbirth, too much information can sometimes increase anxiety. Choose reliable sources and limit your research to specific topics of concern. Learn about what to expect each trimester. Don’t believe everything you see on social media! Remember, every pregnancy is unique, and what works for one person may not work for another. Know your limits. If watching motherhood influencers leaves you feeling inadequate, stressed, and anxious, then avoid their posts and pages. It’s not worth the cost of your peace! Seek advice from your medical provider and other trusted influences in your life. 

At Clearway, we offer free prenatal health education classes in Labor & Delivery and Newborn Care. Classes are taught by an experienced labor and delivery nurse and offered every month. This is a great way to feel prepped and confident for birth and beyond. We encourage partners to attend as well, so you can face this new adventure as a team. You can do this!

Build a Support Network

Surround yourself with supportive friends, family, and healthcare professionals. Sharing your feelings and experiences with others can provide comfort and reassurance. If you don’t know where to get started, let us know! We’re happy to connect you with organizations in the community, support groups, maternity homes, churches, and more. We’re here for you, and so are many others! Embrace Grace is one great example. You’re not alone. 

While an in-person support network is an incredible blessing, we’re also privileged to live in a time in history when online communities are available as well. Check out She Might for an online community of support for pregnancy and parenting.

Make Time for Self-Care

Taking care of your physical and emotional well-being is essential before, during, and after pregnancy. It’s not just because you’re pregnant that you should take care of yourself–you should try all the time! But being pregnant, your body is putting in a lot of extra work. It’s a good reminder to treat your body as well as you can. 

Ensure you get enough rest, eat a balanced diet, and engage in regular physical activity, as recommended by your healthcare provider. Prioritize activities that bring you joy and relaxation, whether it’s reading, listening to music, or spending time in nature. If self-care is hard for you, take baby steps. Take a walk around the block during your lunch break; do 5 minutes of stretching before bed. It doesn’t have to be anything major! Little by little, you can build better habits. 

Communicate with Your Healthcare Provider

Regular communication with your healthcare provider is crucial. Have questions about fertility, gestation, safe pregnancy, or birth? They can offer guidance, answer questions, and address any concerns you may have. Don’t hesitate to reach out if you’re feeling overwhelmed or if your anxiety becomes difficult to manage. 

Visualize a Positive Outcome

Your mind is a powerful place! Often, we let our thoughts run wild and take over. But you don’t have to! You can create new thought patterns as you intentionally focus on a positive outcome. 

Spend a few minutes each day imagining a positive pregnancy and childbirth experience. Remind yourself, “I am strong. My body can do this!” This practice can help shift your mindset from fear to confidence, reinforcing a sense of control and optimism.

Seek Professional Help if Needed

If anxiety becomes overwhelming or persistent, seeking professional help is a wise decision. Therapists and counselors specializing in prenatal care can provide strategies and support tailored to your needs. Remember, seeking help is a sign of strength, not weakness. If you need help identifying local mental health services, contact us. 

Pregnancy is a unique journey, and managing anxiety is an important part of ensuring a healthy and joyful experience. By implementing these strategies, you can cultivate a sense of calm and confidence, allowing you to fully embrace this remarkable time in your life.

Schedule A Clearway Appointment 

Our hope for you is that your pregnancy would be an empowered one! Pregnancy is amazing and miraculous as much as it can be uncomfortable and unknown. We’re here to meet you at the beginning of your journey and work together with you to make it the best journey possible. 

Schedule a free pregnancy confirmation including your pregnancy test, ultrasound, and STI test. You’ll meet with a patient advocate who will work with you to get you connected to the resources you need. Contact us for your appointment today.

The information in this article is for education purposes only and is not a substitute for medical advice. Contact your provider for more information.