Anxiety during pregnancy: Is it normal?

If you’re feeling anxious during pregnancy, you’re not the only one. Up to 10% of women experience anxiety during or after pregnancy. There are many factors that contribute to this anxiety—also called perinatal anxiety—including hormone changes, your mental health history, and the stress that comes with significant life events like this one.  

The good news is that there are several things you can do to help manage your anxiety and understand where it’s coming from. In this article, we’ll review the causes of anxiety during pregnancy, common symptoms, and relaxation techniques. We’ll also discuss how anxiety may affect your baby during this sensitive time.

Why am I so anxious when pregnant?

Some anxiety during pregnancy is completely normal, especially if you experienced anxiety before getting pregnant. There are also new factors at play, including potential pregnancy complications and hormonal changes.  

Here are some of the most common reasons pregnant people experience perinatal anxiety:

• Hormonal changes: Many biological changes are happening during pregnancy, including an increase in estrogen, progesterone, and cortisol (the body’s stress hormone). These hormonal changes lead to anxiety and depression in some expectant mothers.  

• Previous or existing mental health concerns: If you experienced a mental health concern, like an anxiety disorder, before getting pregnant, you’ll likely continue experiencing symptoms. It’s important to continue working with your doctor and psychiatrist to continue and/or adjust your treatment plan.

• External stressors: While pregnancy is an exciting time, it’s also a stressful one. Your body is changing, and you’re preparing for big lifestyle shifts. Pregnancy and parenthood also come with new financial responsibilities and time commitments. Changes like these are enough to stress anyone out—balancing work demands and childcare can impact relationship dynamic, along with pressures to be the “perfect” parent, especially if you’re a first-time mother. If you’re feeling overwhelmed, speak with your healthcare provider to determine if you’re experiencing clinical anxiety and get tips for management.

• Lifestyle factors: Diet, sleep, and exercise all profoundly impact your mental health. So, it makes sense that if these factors have changed, your mental health may also suffer. Do your best to make healthy choices at mealtime and speak with your doctor about safe and practical exercises.

• Pregnancy complications: High-risk pregnancies, pregnancy complications, and pregnancy after pregnancy loss are all complicated and emotional experiences. If you’re experiencing heightened anxiety due to one or more of these scenarios, you’re not alone. Many mothers with high-risk pregnancies have experienced what you’re going through.

Pregnancy anxiety symptoms  

It’s normal to feel worried from time to time during pregnancy. However, if you experience consistent and intense anxiety,  it’s important to talk to your doctor and seek treatment. Here are common symptoms of generalized anxiety disorder (GAD).

• Irritability

• Restlessness

• Excessive worry, often about your health or baby’s health

• Difficulty concentrating

• Difficulty sleeping

Keep in mind there are other types of anxiety disorders out there. For example, if you experience dizziness, rapid heart palpitations, and danger of an impending disaster, you may have panic disorder (PD).  

Can you get panic attacks during pregnancy?

The short answer is yes, pregnant mothers may experience panic attacks. Panic attacks are sudden and severe episodes of anxiety, typically characterized by intense physical sensations.

Various scenarios trigger panic attacks, and different people experience different symptoms. Some people experience chest pain, fear of death, hyperventilation, rapid heart rates, or headaches. Regardless of what sensations you experience, panic attacks can be quite scary and intense. The good news is that they’re highly treatable.  

While underlying anxiety may cause panic attacks, there is a difference between anxiety, panic attacks, and normal pregnancy worries. That’s why it’s important to consult a mental health professional and your doctor for a diagnosis and an effective treatment plan.  

Learn more about panic attacks vs anxiety attacks.

Can anxiety during pregnancy affect the baby’s health?

Your mental health predominantly affects your own well-being and daily life, but it’s also possible for it to impact your baby. Studies show that maternal mental health, among other factors, may be linked to health problems for both mom and baby.  

There is increased risk of developing anxiety or other mood disorder symptoms during or surrounding times of pregnancy. If left untreated, anxiety can have major repercussions for both the mother and the fetus if it occurs during pregnancy.

Prolonged maternal distress can affect the genetic development of the fetus and increase the baby's stress response. That means that perinatal anxiety comes with an increased risk of preeclampsia, preterm birth, low birth weight, and fetal neurodevelopment issues. Post-pregnancy it can impact your baby’s ability to learn new tasks, regulate emotions, or cause exaggerated responses to stress. Ask your doctor for more information on how anxiety leads to negative outcomes and for treatment options, like a combination of lifestyle changes, therapy, and potentially medication.

If you’re struggling with anxiety, consider Talkiatry. We’re a national psychiatry practice that treats different mental health conditions. Fill out this short online assessment to schedule your first appointment.

How can I calm my anxiety while pregnant?

There are several effective things you can do to help reduce and manage your anxiety while pregnant, including:

Lifestyle adjustments

Healthy meals, restful sleep, sun exposure, and exercise all improve your mental health and reduce anxiety. Try incorporating these healthy habits and physical activity into your daily routine whenever you can. Consult your healthcare provider to confirm what foods and exercises are safe for pregnancy.

Mindfulness meditation

Research shows that mindfulness is a powerful relaxation technique. The best part? Adding mindfulness meditation to your day only takes a few minutes. Simply sit comfortably, clear your mind, and close your eyes. Focus on the present moment. This might look like focusing on your breathing, the environment around you, or one body part at a time. If your mind wanders, that’s okay. Bring your thoughts back to the present.

Breathing exercises

Breathing exercises are a great way to release tension and relieve anxiety, especially when you feel particularly overwhelmed. One common breathing exercise is called box breathing. Try it by breathing in through your nose for four seconds and holding your breath for four seconds.  Then, release for four seconds and hold your breath again for four seconds. Repeat until you feel more relaxed.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a highly effective type of talk therapy that’s often used to treat anxiety and depression. It’s also a great way to learn coping skills for the many changes you’ll experience before and after your baby comes.  

Learn more about cognitive behavioral therapy.

FAQ

Here are more answers to your questions about pregnancy anxiety.

What are other maternal mental health conditions?

It’s possible for mothers to experience a variety of mental health conditions, including postpartum depression, postweaning depression, postpartum anxiety, postpartum PTSD and OCD (obsessive compulsive disorder), and psychosis (a very rare condition), among others.  

It’s important to remember that many women experience pregnancy and the postpartum period without experiencing mental health concerns, so just because you’re pregnant doesn’t mean you’ll face these challenges. However, if you do, you’re not alone. Many pregnant women receive effective mental health care and your doctor is equipped to help you through this time.  

What can I take for anxiety during pregnancy?

Some anxiety medications, including most selective serotonin reuptake inhibitors (SSRIs) are safe to take during pregnancy and are considered when anxiety, or other mood disorders, impacts your daily functioning. However, it’s important to consult your doctor and psychiatrist to discuss risks of untreated anxiety during the perinatal period as compared to the risks and benefits of medication.

The information in this article is for education and informational purposes only and should never be substituted for medical advice, diagnoses, or treatment. If you or someone you know may be in danger, call 911 or the National Suicide and Crisis Lifeline at 988 right away.