In times like these, it can be difficult to keep your anxiety in check, especially if you are pregnant. But try to remember that anxiety is a normal response to a threatening situation, so it is understandable that so many people are feeling like this right now. However, there are things that can help you to feel more in control :
Pregnant woman
1. Avoid the constant news updates
Of course it’s important to keep up to date with the official guidelines for pregnant women during this pandemic. But constantly checking the latest updates will only feed your anxiety.
Try to concentrate on what you need to know and ignore everything else. Only read trusted sources of information and avoid social media. You could try reading about what’s happening in the morning and then focus on other things for the rest of the day. Try to avoid any news exposure for at least an hour before going to bed.
2. Bring yourself back to this moment
Thinking about what might happen or the ‘what ifs?’ is a very normal response in these uncertain times. We like to feel in control of things, so looking for answers and trying to predict what will happen is just our brain’s way of trying to help us feel safe. But focussing excessively on these thoughts can become unhelpful because you will find yourself asking a lot of questions that you don’t have the answers for. Only now matters because this is what you can control. Focus on how you feel now and what you’re doing now.
3. Call a friend or family member
Getting things off your chest and talking your worries through with an understanding and trustworthy friend, family member or work colleague can make all the difference. Talk to someone you love about how you’re feeling. Remember that you are not alone in how you are feeling.
4. Be kind to yourself
Some anxiety is a natural reaction to what is happening in the world. Some pregnant women feel distressed or guilty about feeling anxious when everyone expects them to be happy, but it’s also natural to feel a bit anxious when you’re pregnant – and even more so now.
Don’t beat yourself up about this. These feelings are not your fault. Try to accept that it’s unlikely that you can rid yourself of these feelings completely. Instead, try to focus on relaxing as best you can. Try the calming breathing technique.
5. Focus on your wellbeing
Taking active steps to stay healthy and well will help you manage anxiety and make you feel more in control. Try to:
• stay active as best you can
• avoid caffeine
• don’t smoke or drink alcohol
• eat well
• drink plenty of water
• establish regular sleep habits.
There are also things you can do for yourself that are compassionate and self-soothing. You might want to think about putting together a self-soothing toolkit. Learning how to do things that can soothe and calm us is something we need to practice little and often. This makes them more likely to work when we really need them.
6. Distract yourself
If you find that your thoughts are spiralling out of control, it may help to try and distract yourself. Anxiety can make it very difficult to concentrate, so try to keep it simple. Read a magazine in the garden, do a jigsaw or crossword, knit, do some colouring in, have a bath or watch your favourite comedy. Simple pleasures count.
7. Remember that this too shall pass
There has been a lot of speculation about when this pandemic will end. Try to remember that this is not your job. All you need to do is focus on the fact that it WILL end, eventually. Focus on taking things one day at a time and be confident that you’ll get through this, too.
8. Talk to your partner
If you have worries about your baby’s wellbeing, or a personal problem, you can always turn to your partner for reassurance. Don’t be afraid to admit how you’re truly feeling. If you are honest, you are more likely to get the support you need.
Feeling emotional during pregnancy is common because of hormone changes. But it’s important to ask for help if you are feeling sad more than you are feeling happy.