Calm Her Mind

Pregnancy is often anticipated as a time filled with the joy of new beginnings. But in reality, for many women, it can be a time of overwhelm, worry, racing thoughts, and constant fear about what lies ahead. Nowadays, postpartum depression has started gaining attention; perinatal anxiety, being just as common, is often overlooked.

Research shows that up to 1 in 5 women may experience significant anxiety during pregnancy, but many of them hesitate to seek help due to stigma or the misconception that pregnancy is supposed to be a happy time.

Today, let us explore what perinatal anxiety is, what causes it, the signs to look out for, and how expecting mothers can manage and overcome it.

What is Perinatal Anxiety?

Perinatal anxiety refers to intense, persistent anxiety during pregnancy. Perinatal anxiety is not like occasional worries, which are completely normal; instead, it can become so overwhelming that it interferes with daily functioning, sleep, and the ability to enjoy pregnancy.

It often manifests as:

• Excessive worry about the baby’s health or pregnancy complications.
• Racing thoughts about labor, delivery, or being a good mother.
• Physical symptoms like palpitations, sweating, trembling, or restlessness.
• Intrusive fears that don’t go away even with reassurance.

Causes of Perinatal Anxiety

Pregnancy leads to massive changes, not just physically or hormonally, but emotionally too. Some common triggers for perinatal anxiety are:

1. Hormonal fluctuations: Increased levels of estrogen and progesterone can increase sensitivity to stress.
2. Fear of miscarriage or complications: This is common in women with a history of pregnancy loss.
3. Personal or family history of anxiety disorders
4. Stressful life events: Financial struggles, relationship stress, or lack of support.
5. Perfectionism and pressure: The societal expectation to be a perfect mother.

Signs and Symptoms to Watch Out For

Perinatal anxiety can sometimes mimic normal pregnancy worries, but what sets it apart is the intensity and frequency. Some red flags are: 

• Constantly worrying about the baby’s health despite normal check-ups.
• Difficulty sleeping due to racing thoughts.
• Checking symptoms online repeatedly (health anxiety).
• Panic attacks.
• Feeling restless, irritable, or unable to relax.
• Avoiding situations like going out, meeting people, or preparing for the baby because of fear. 

How Perinatal Anxiety Affects Mothers and Babies

When anxiety is unmanaged, it takes a toll not just on the mother but on the baby, too. Research suggests: 

• High maternal stress may increase the risk of preterm birth or low birth weight.
• Persistent anxiety can affect bonding after birth.
• It may also increase the risk of postpartum depression and anxiety.

These reasons make early recognition and management necessary.

Coping Strategies and Management

Perinatal anxiety is treatable. If women get the right support, they can reclaim calmness and confidence.

Self-help strategies

• Mindful breathing and meditation: Just 5-10 minutes daily can reduce cortisol levels.
• Limit excessive googling: Stick to the advice given by your doctor instead of constant internet searches.
• Journaling worries: Write down your fears and replace them with affirmations.
• Gentle exercise: Walking, prenatal yoga, or stretching can calm both mind and body.
• Healthy sleep hygiene: A consistent routine and screen-free evenings.

Professional help

• Therapy (CBT or mindfulness-based therapy): Helps in managing intrusive thoughts and fears.
• Support groups: Connecting with other expecting mothers can normalize the experience.
• Medication (if needed): Certain anti-anxiety medications are considered safe in pregnancy (only under a doctor’s supervision).

Supporting a Pregnant Woman With Anxiety

If you’re a partner, friend, or family member of someone experiencing perinatal anxiety, you can help by:

• Listening without judgement.
• Offering practical support with chores, doctor visits, or baby prep.
• Encouraging her to rest and prioritize self-care.
• Gently reminding her that seeking help is a sign of strength.

Pregnancy is not always about glowing skin and baby kicks; it can also be sleepless nights filled with worry. And that is completely okay. Talking openly about perinatal anxiety is the first step toward breaking the stigma and ensuring women get the care they deserve.