Anxiety is an uncomfortable feeling that can range in intensity. Everyone experiences anxiety from time to time, but some people struggle to manage their fears. When you’re pregnant, it’s normal to feel a little anxious, but for some people, anxiety can develop into a serious issue.
Antenatal anxiety is another name for anxiety during pregnancy. Anxiety is more than just being concerned about a certain situation. It happens without any particular reason and is difficult to manage. Anxiety can negatively affect your baby’s health if it is not handled. It is a good idea to be aware of the symptoms because there is support available if you suffer from anxiety.
According to research, you may develop any of the following signs if you have pregnancy anxiety:
- Nervousness
- Severe fear of public or open areas
- Reduced appetite
- Insomnia
- Muscle tension (shoulder pain, back pain, muscle twitching)
- Anxiety in post-traumatic stress disorder (PTSD) is linked to a previous stressful incident
- Extreme anxiety about being judged or embarrassed
- Experience panic attacks that can cause physical effects like shortness of breath, chest pain, and dizziness
Fortunately, there are a lot of natural remedies that can help to prevent pregnancy anxiety. We will look at some of the top remedies for anxiety in pregnancy in this article. Therefore, keep reading if you are looking for some proven remedies.
Read Also: How to stop an Anxiety Attack while Pregnant? 5 Helpful Strategies
Table of Content
1. Essential Oils for Anxiety During Pregnancy:
A common natural remedy for anxiety during pregnancy is essential oils. The symptoms of anxiety can be greatly reduced by using essential oils. They function by encouraging calmness and relaxation.
According to research, it is proven that different aromatherapy oils such as lavender, eucalyptus, salvia, jasmine, and rose are utilized during labor.
Simply add a few drops of your favorite essential oils to an inhaler or diffuser to relieve anxiety. You can also massage it into your skin or add a few drops to a bath for added effects.
2. Exercise for Anxiety During Pregnancy:
You might not consider physical activity as a natural anxiety treatment. However, it has a lot of potential for relieving anxiety. Endorphins, which have mood-enhancing qualities, are released during exercise. This can aid in lowering anxiety and elevating your mood.
A research study supports that antenatal anxiety and its symptoms may be avoided and reduced during pregnancy with supervised physical activities. A study discovered that your mood can get worse the less active you are.
The activity you choose is entirely up to you. Finding something you enjoy will increase your likelihood of sticking with it.
The following physical activities are generally considered to be safe for pregnant women.
- Treadmills: It lessens the load on your joints while providing low-impact aerobics advantages.
- Yoga: According to research, yoga significantly reduces depression and anxiety symptoms in pregnant women.
3. Digital Applications for Mental Health:
According to the research, mental health applications could be a viable remedy for anxiety during pregnancy. These can be used as useful and promising strategies to help control anxiety.
4. Increase your water intake:
Did you know that dehydration leads to stress? Anxiety, sadness, panic attacks, and other mental health problems are caused by stress. Water has been known to naturally relax people. In addition to keeping you hydrated, drinking enough water might make you feel relaxed. This is a crucial initial step in anxiety management.
It is proven in research that dehydration can harm the health of a mother and birth outcomes. To prevent and relieve your anxiety, keep a glass of water nearby and sip frequently. It truly works wonders in reducing anxiety.
5. Make sleep a priority:
When you are struggling with anxiety, it can be challenging to get decent sleep, yet we all know how crucial sleep is to our mental health, especially during pregnancy. A lot of people who struggle with anxiety or depression may have sleep deprivation as their main cause.
6. Eat Healthy Food:
Going for extended periods without eating can cause blood sugar levels to crash, increase physical tension, and may lead to anxiety, all because your brain isn’t getting enough fuel.
According to research, some people may find that eating a nutrient-dense diet rich in fruits, vegetables, and other nutritious foods can help them control their anxiety symptoms. Try to graze throughout the day, especially on foods that are high in wholesome proteins, fats, and carbs. Sugary foods are fine in moderation, but relying on them could negatively impact your blood sugar levels and make you feel even more hungry.
You can also consult Dr.Afia Malik in Pakistan for the treatment of antenatal anxiety.
7. Meditation:
Meditation has been shown to be effective at reducing both physical and mental symptoms of anxiety. Additionally, it helps in keeping your attention completely fixed on the present moment rather than on the past or the future. Meditation blocks negative thoughts from entering the mind.
A small study of 31 women in the second half of their pregnancy showed that those who practiced meditation reported less anxiety and fewer negative feelings.
8. Limit your caffeine intake:
Caffeine is a stimulant, and hence, it may increase your anxiety. It is advised to limit your caffeine intake if you are pregnant. This includes cutting off energy drinks, coffee, tea, and other such beverages. You may also avoid chocolate, as it contains minor levels of caffeine. Hence, if you’re pregnant, you should avoid these meals in order to overcome the symptoms of anxiety.
Also Read: 8 Important Tips to Deal with Anxiety
Concluding Thoughts
Although dealing with anxiety while pregnant is not enjoyable, keep in mind that you are not alone. This happens to a lot of expecting mothers throughout pregnancy. Take steps to maintain a healthy pregnancy and avoid stress as much as you can. However, if the symptoms of anxiety are extreme and uncontrollable with natural remedies, you can also consult a specialized psychiatrist at Marham if the symptoms of anxiety do not go away.
