Depending on the level of anxiety you experience, treatment techniques and dietary and lifestyle changes may provide some relief.
Find out about cognitive behavioral therapy
Cognitive-behavioral therapy (CBT) is a treatment that involves assessing anxiety and negative thought patterns and applying healthier coping mechanisms. Dr. Lasseter calls CBT “the most effective non-medication treatment for pregnancy anxiety.”
Working with a CBT-licensed therapist or counselor can help identify specific thoughts and behaviors that cause anxiety. From there, you can avoid some of those triggers if you can, or learn how to handle them when they occur, says Dr. Greaton.
Employ relaxation techniques
A small study conducted in 2021 analyzed stress levels in pregnant women using relaxation techniques such as music, guided imagery, and rest. Other useful practices for reducing anxiety symptoms during pregnancy include meditation, acupuncture, and prenatal yoga, says Dr. Lasseter.
change your diet
Aim for a nutritious, balanced diet that has been proven to alleviate symptoms of anxiety, says Dr. Greeton. She recommends adding omega-3-rich foods like salmon (a type of seafood low in mercury) to your diet to support healthy brain function.
Additionally, a 2020 systematic review found an association between vitamin D deficiency and anxiety during pregnancy. Dr. Greaton suggests adding a source of vitamin D, such as eggs or sardines, to your dish to help prevent a drop in mood-boosting hormones like dopamine and serotonin.
And be in moderation when it comes to caffeine and sugar. “These can cause or exacerbate feelings of stress and anxiety,” says Dr. Greeton.
Find daily releases
Once your OB-GYN gives you the green light to exercise, start exercising, says Dr. Lasseter. This is because the hormones released during sweating are great for relieving stress and anxiety. You can also try low-impact activities, such as daily walks, yoga, and meditation sessions, to slow your thoughts and make you feel grounded in your body, says Dr. Greaton.
prioritize rest
When you’re feeling anxious or stressed, you need extra sleep to help recharge your body and brain, Dr. Greaton says. However, this is easier said than done. Obstetrics It was found that 73% of pregnant women experience some form of insomnia by the end of pregnancy.
Pregnant women may find it difficult to sleep well due to frequent urination, discomfort, acid reflux, and restless leg syndrome. Dr. Greeton also recommends sleeping on a pregnancy pillow to relieve back strain.
find what you can control
“Activities that increase your sense of control will give you a break from the adrenaline surge,” says Dr. Witkin. She suggests striking a balance between what you have and what you can control.
Try rhythmic activities
According to Dr. Witkin, these kinds of activities likewise help you calm yourself and calm your mind because you know what to expect next. It suggests listening to music slower than your heartbeat (about 72 beats per minute), going for a jog, or rewatching your favorite movies and series.
