Anxiety While Pregnant: Causes & Treatments of Perinatal Anxiety

What’s a Normal Amount of Anxiety During Pregnancy?

Some amount of anxiety during pregnancy is considered normal.³ Many women experience some worry about pregnancy, childbirth, and postpartum recovery. Normal pregnancy anxiety is mild and does not cause a woman too much distress. A pregnant woman with a normal level of anxiety can still function in her day-to-day life, manage her responsibilities, and find pleasure in things. It does not affect her appetite, sleep, or other areas of her life. When anxiety reaches the point of causing distress and interfering with life, then a woman may be dealing with an anxiety disorder.

How Common Is Pregnancy Anxiety?

In one study, 21% of pregnant women tested positive for PMADs in prenatal screenings. Of that group, 66% with Major Depressive Disorder (MDD) also had anxiety, most commonly Generalized Anxiety Disorder (GAD).⁴ Despite the high numbers reported in existing studies, these disorders are often underdiagnosed and undertreated. Many times this is due to the stigma attached to seeking help for mental health or a lack of linkage to appropriate resources. Screening and early detection can provide protective interventions for the mother, baby, and family.

What Are Common Symptoms of Anxiety While Pregnant?

For many, the signs of anxiety during pregnancy can also be confused with pregnancy symptoms. Lack of sleep, shortness of breath, and heartburn could all be symptoms of pregnancy as well as anxiety. It is a good idea to let your healthcare provider know about any symptoms that you experience to rule out physical causes. If other health-related causes can be ruled out, it is possible that anxiety is to blame.

The symptoms of anxiety during pregnancy and the postpartum period might include but are not limited to:

• Constant worry about your health or your baby’s health
• Racing thoughts
• Hypervigilance
• Physical symptoms like dizziness, racing heart, and nausea
• Sleep disturbances
• Changes in diet
• Inability to sit still
• Worrying that something bad is going to happen

Panic Attacks During Pregnancy

Panic attacks are episodes of intense fear and anxiety that come on suddenly.⁵ During a panic attack, a person experiences physical and mental symptoms that make them feel like they are in danger, when in fact they are not in danger. Panic disorder is a condition where a person experiences recurrent panic attacks and significant fear of having another attack. Approximately 2% of women experience panic disorder during pregnancy.⁶

Symptoms of a panic attack include:⁵

• Difficulty breathing
• Dizziness
• Heart palpitations
• Sweating
• Chills
• Shaking
• Numbness or tingling
• Choking sensation
• Chest or stomach pain
• Feeling detached from reality or one’s body
• Fear that one is “going crazy”
• Fear that one is dying

What Causes Anxiety During Pregnancy?

Thinking about planning for the arrival of a new family member, maintaining overall health, following healthcare professionals’ orders, and planning for the birth can all yield some expected and normal level of anxiety and nervousness.

Women who have experienced infertility or losses related to pregnancy are at higher risk of experiencing anxiety during subsequent pregnancies. Many moms have a hard time staying connected with friends and family following these types of losses. There is difficulty in accepting the loss of how things are supposed to work, and excessive stress is placed on relationships.

Many women feel a sense of unease throughout the pregnancy due to memories from past traumatic experiences. There are resources available, support groups, and professionals who specialize in this type of anxiety during the perinatal period.

Risk Factors for Anxiety During Pregnancy

There are a number of evidence-based risk factors for perinatal anxiety disorders. The causes and triggers for anxiety are related to physical and social components contributing to their onset.

Potential risk factors for anxiety during pregnancy include:⁶

• Personal or family history of PMADs, or other diagnosed mental illness
• History of significant reaction to hormonal changes (Puberty, PMS, PMDD, hormonal birth control, etc.)
• Endocrine Dysfunctions (diabetes, thyroid imbalance, fertility challenges)
• History of miscarriages, loss, or fertility challenges
• Lack of sleep
• Physical pain or discomfort
• Relationship stress
• Financial stress
• Childcare stress
• Breastfeeding complications

What Are the Effects of Untreated Anxiety on the Baby?

The impact that anxiety can have on a mother, as well as her baby, is significant. During pregnancy, the mother’s internal environment plays a big part in the development of her baby. When a pregnant mother is experiencing high levels of stress and anxiety regularly, there is an increase in cortisol production. Studies have shown that untreated anxiety can have implications resulting in preterm births as well as increased activation of fight or flight responses in babies.^7,8

In the postpartum period, anxiety can arise in the weeks following birth, or anytime thereafter. A common time for elevated risk is approximately three months after birth. Emotional and physical attachment between a mom and her baby is something to pay attention to. Oftentimes, a baby’s response to their own anxiety or feelings of threat is regulated by their caregiver. If the caregiver is not able to regulate their own anxiety and stress, they may have difficulties addressing the baby’s emotional needs.

Treatments for Anxiety During Pregnancy

Many moms find themselves putting the needs of their baby before their own. Taking care of yourself is a form of taking care of your baby. If you are suffering from a perinatal anxiety disorder, it is likely that it will impact the way that you care and interact with others, including your baby.

Therapy Options for Pregnancy Anxiety

Talking with a therapist is a great way to start taking care of yourself. There are various types of therapies used to treat anxiety disorders. Cognitive behavioral therapy (CBT) is a therapeutic technique that focuses on understanding a person’s cognitions or thoughts and how they impact their behavior. A common goal of CBT is to recognize anxiety as an alarm of sorts. This helps the individual to recognize and understand their personal needs and react appropriately with coping skills and tools.

Interpersonal therapy is based in attachment theory and can help a mom to find her voice. The strategies include improving communication skills, developing a social network, and role-playing. The concerns are targeted from a “past, present, and future perspective” to address role changes, new stressors, and strengthened ability to advocate for needs.

Anxiety Medications Safe During Pregnancy

The two main groups of anxiety medications typically prescribed in the perinatal period are Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs). It is very important to note that if you are currently prescribed medication and become pregnant, it is best to contact your prescriber to discuss your options. Sometimes the benefits of staying on a medication outweigh the risks of discontinuing and a possibility of relapse in symptoms.

Finding a prescriber who is also up to date on perinatal mental health issues is important due to the unique role of treating both the mother and the baby. These prescribers can include psychiatrists, psychiatric nurse practitioners, medical doctors, and any other medical professional with a license to prescribe psychotropic medications.

When it comes to medications, there are often concerns regarding the implications on the health of both the mother and the baby. In a study on prescribed medication use during pregnancy and lactation, it was shown that there are several perspectives to explore, including the risk of treatment versus the risk of untreated psychiatric illness.⁹

Natural Remedies for Anxiety During Pregnancy

Take some time to look at your lifestyle during pregnancy. Are there ways to reduce stress? What supports could help you shift to a lifestyle that is recovery focused?

Some possible ways of decreasing perinatal stress could be to:

• Carve out time in your day for self-care
• Be intentional about talking with your partner (or a trusted friend or family member) about your mental health needs
• Focus on exercise and dietary needs
• Talk with your employer about modifying work hours or responsibilities
• Implement a sleep routine that promotes rest

These lifestyle changes can shift your focus from worry to wellness and promote healing.

10 Tips for How to Calm Anxiety While Pregnant

Most pregnant women are already involved in healthcare and have access to resources available to meet their needs. If you have been screened as positive for perinatal anxiety by a healthcare professional, there are some actions you can take to start taking care of yourself. Working with providers who have training in the field of perinatal mental health can ensure that the therapies and treatments are appropriate for both the mother and the baby.

Here are ten ways to calm your anxiety during pregnancy:

1. Therapy

Therapy will provide a safe space to share about the struggles that you are facing. Sometimes talking about anxiety in pregnancy and the postpartum period is difficult. Loved ones may not understand and you may feel embarrassed to admit that you are having a hard time. A therapist who is trained in issues related to perinatal mood and anxiety disorders will help you to work through your anxiety, get you the appropriate care, and use evidence-based techniques to treat the symptoms.

2. Find a Support Group

Parents need support. The type of support that is needed during this time includes empathy, access to updated and useful information, and access to resources for women and their families. For many pregnant women and moms who are struggling with anxiety and related disorders, it is comforting to hear from others that are going through similar struggles. These groups help to eliminate loneliness and stigma, while promoting overall well being and healing.

3. Rest and Relaxation

Take some time to think about how you have been sleeping and if you are as rested as you need to be. Is there something getting in the way? If so, take the time to ask for help, improve your sleep hygiene, and start to make sleep a priority. For many people the importance of sleep is underestimated. The impact that lack of sleep has on mental wellness is immense.

Some tips to help with sleep are to:

• Avoid caffeine
• Set a consistent bedtime
• Create a ritual before bed that relaxes you
• Avoid using electronics at least 30 minutes before the intended bedtime
• Be gentle with yourself as you adjust to a new sleep routine

It is suggested for new moms to sleep when the baby sleeps, or when you have someone else watching the baby. If you find that even with help you are unable to sleep or relax, talk to your healthcare provider as this may be a symptom of anxiety in the postpartum period.

4. Meditation and Mindfulness Techniques

Although it may seem like a daunting task to practice meditation and mindfulness when you are feeling anxious, there are various forms of these techniques that could be helpful even when it is difficult to relax.

When you’re feeling anxious, you might try:

• Placing your hand on your belly while breathing slowly in and out
• Going for a mindful walk
• Taking time to get in touch with your five senses
• Focusing on positive affirmations and statements about you and your baby
• Using a meditation app for guided meditations for anxiety

Seeking help from a therapist, yoga instructor, or mindfulness group can also be a great way to learn about how to use mindfulness or meditation techniques in your life.

5. Prenatal Yoga

Prenatal yoga classes are intended to provide a safe space to stretch, breathe, and promote relaxation. The techniques used in prenatal yoga can help assist with anxiety, pregnancy wellness, and preparation for birth and the postpartum period.

6. Exercise

There are many benefits to exercise in the perinatal period, especially for women who are experiencing anxiety. Improved sleep, release of stress, strengthening physical health in preparation for birth or for postnatal recovery, and improved moods are some examples of these benefits. It is always important to consult with your treatment team when determining the right exercise modalities for you.

7. Perinatal Massage Therapies

Working with a provider who specializes in massage for pregnancy and postpartum allows for special attention to those needs. Massage has been proven to reduce stress hormones in the body and loosen muscles. Some other benefits of massage in the perinatal period include reduction in joint and back pain, reducing symptoms of anxiety and depression, improved sleep, improved circulation, and minimizing frequent headaches.

8. Talk It Out

Keeping your feelings to yourself can cause your anxiety to build. Talking about what you are feeling can help you release your pent up anxiety and get support and feedback from other people in your life. You may also learn that you are not alone in what you are feeling. You can connect with your existing support system or build new connections through social media, prenatal classes, or mommy groups.

9. Distract With Positive Activities

Finding positive and healthy outlets for your anxiety is important. Often when a person experiences anxiety, they feel too overwhelmed to do the things that once brought them pleasure. Unfortunately this can lead to a vicious cycle of feeling anxious and not taking action. Even though it can be difficult, trying to engage in activities that you once enjoyed or finding new ones can be very helpful. Some healthy outlets for anxiety include walking (or any form of exercise), spending time outdoors, reading, and journaling.

10. Get to the Root of Your Anxiety

One of the aspects that makes therapy for anxiety so helpful is that it allows you to get to the root of your anxiety. This can help you examine your anxiety and fears and challenge them. You can do this on your own as well, though it may be easier with the help of a therapist.

To get to the root of your anxiety, write down what thoughts are causing your anxiety. For example, maybe you have a fear of giving birth. Next, consider whether there are other thoughts associated with it. Maybe your specific fear is that something bad will happen to you while giving birth. Now consider the evidence for this fear and whether the fear is rational or not. Maybe you ask your doctor about the risks of childbirth and learn that while there are some risks associated with giving birth, they are generally low.

You can do what is within your control to reduce the risks, but at some point you will have to accept that you cannot control the entire situation. You and your doctor can come up with a birthing plan to help you feel more in control. When you feel anxious you can remind yourself that you have a plan in place, but you cannot control everything. Mindfulness and positive distractions can be very helpful when it comes to accepting what is outside of your control.

How to Get Help for Someone Dealing With Anxiety While Pregnant

If you notice that a loved one does not seem to be acting like themselves or is struggling during pregnancy or the postpartum period, it can be helpful to talk with them about seeking professional help. Creating an open and non-judgmental space for sharing is a great first step to getting the help that they need. There are many benefits to early intervention including a decrease in the severity of symptoms and quicker recovery rates.

Women and families who are at risk for anxiety in pregnancy and in the postpartum period can benefit from planning ahead. Encourage your anxious loved one to get adequate sleep, exercise regularly, and focus on good nutrition. Identify social supports to help with the transition into parenthood such as support groups or therapeutic services. Providing services to assist with household and/or childcare duties can help to decrease stress and allow greater time for self-care.

Create a postpartum coping and support plan which includes access to professional services such as a therapist, postpartum doula, lactation consultant, pelvic floor specialist, and support groups (both general or specific).

Perinatal Anxiety Statistics

Many people are familiar with the term postpartum depression, however the stigma attached to mental health diagnosis, especially in the perinatal period, can lead to a lack of information and silence due to a fear of being judged.

Here are several statistics that illustrate the prevalence of anxiety disorders in the perinatal period:

• Anxiety and related disorders were found to be more common than depression among pregnant and postpartum women¹
• As many as 15.8% of pregnant women and up to 20% of women in the postnatal period will experience anxiety.^1,2
  21% of women tested positive for PMADs in prenatal screenings⁴
• Peripartum anxiety disorders are more prevalent than previously thought, with 1 in 5 women in a typical sample meeting diagnostic criteria for at least 1 disorder⁸

Anxiety After the Birth

After birth, new moms go through a huge hormonal shift as the estrogen and progesterone levels that have increased during pregnancy fall quickly following birth. Due to this hormonal change and sleep deprivation, 60-80% of new moms will experience baby blues. Baby blues lasts for up to two weeks following birth. Some anxiety is expected during this time as it is a natural response for a parent to protect their newborn.

Postpartum Anxiety

If you notice that you are excessively worrying about the health or safety of your baby, or are worrying in an irrational way, you may be suffering from postpartum anxiety. Some common themes include worrying about driving in the car with a new baby, not allowing others to hold the baby, and a fear of walking up and down stairs with the baby. If you notice that you are struggling to participate in everyday tasks as a result of anxiety, it may be time to seek professional help.

There can also be exacerbating factors for anxiety following childbirth as well as things that parents can’t plan for in pregnancy. When expectations do not match your reality in regards to the childbirth experience or early postpartum period, there can be feelings of loss and stress related to feeling a lack of control. If the birth was traumatic in any way, or if there was a real or perceived danger to the mother or baby, there is a higher chance of developing a PMAD.

Next Steps for Anxiety During Pregnancy

Whether or not this is your first baby, transitioning into the role of being a parent of an infant comes with many changes. It can be helpful to recognize the psychological and social changes that are taking place in your life. Are there new coping skills or types of support that you need in order to adjust more effectively? Are your expectations matching up with your reality? Are your needs being met on a physical, mental, emotional, social, and spiritual level? Taking a regular inventory of how you are adjusting can be helpful in identifying any concerns and needs you have.

There are many resources for a new mother and her family. Some supportive resources include mental health providers, postpartum doulas, support groups, lactation consultants, faith communities, healthcare providers, home bound supports, and crisis hotlines. Each community differs in the availability of services, and many services are offered virtually.

If you find that you are suffering from anxiety in pregnancy or the postpartum period, the most important thing to know is that it is not your fault that you are feeling this way and you can get help and guidance to feel better again!