Addressing Anxiety During Pregnancy and Postpartum
Addressing Anxiety During Pregnancy and Postpartum
Pregnancy and the postpartum period can be both exciting and stressful. While it's normal to feel anxious during this time, excessive worry and fear can take a toll on your mental health and well-being. If you're struggling with anxiety during pregnancy or postpartum, know that you're not alone. Let’s explore some strategies for coping with anxiety during this time.
Understand that anxiety during pregnancy and the postpartum period is much more common than you might think. According to the American College of Obstetricians and Gynecologists (ACOG), up to 20% of women experience anxiety during pregnancy, and up to 15% experience postpartum anxiety.
There are many potential causes of anxiety during this time, including hormonal changes, sleep deprivation, physical discomfort, and concerns about the health and well-being of the baby.
If you're struggling with anxiety during pregnancy or postpartum, here are some strategies that may help:
Seek Professional Help: A mental health professional can help you develop coping strategies and provide you with the support you need to manage your anxiety. Many therapists specialize in perinatal mental health and can offer specialized support during this time.
Practice Self-Care: Taking care of yourself is essential for managing anxiety. This can include getting enough sleep, eating a healthy diet, engaging in regular exercise, and practicing relaxation techniques such as deep breathing or meditation.
Connect with Others: Talking to other women who have gone through similar experiences can be validating and comforting. Consider joining a support group or connecting with other women online.
Communicate with Your Partner: Anxiety can put a strain on relationships. It's essential to communicate openly and honestly with your partner about your feelings and concerns. Try to be supportive and empathetic, and seek couples counseling if needed.
Educate Yourself: Educating yourself about pregnancy and postpartum can help alleviate some of your anxiety. You can talk to your healthcare provider, read books about pregnancy and parenting, or attend prenatal classes.
Remember that anxiety during pregnancy and postpartum is common, and it's okay to seek help if you need it. By seeking professional help, practicing self-care, connecting with others, communicating with your partner, and educating yourself, you can develop effective coping strategies to manage your anxiety.
If you're struggling with anxiety during pregnancy or postpartum, please know that you don't have to go through this alone. At McCartney Therapy, I offer compassionate and specialized support to individuals and couples dealing with perinatal anxiety. Contact me to learn more about how I can help you address your anxiety and find some peace with this phase of your life.
Sources:
American College of Obstetricians and Gynecologists. (2023). Anxiety and Depression During Pregnancy: A Resource for Women, Their Families, and Friends. https://www.acog.org/womens-health/faqs/anxiety-and-pregnancy
Postpartum Support International. (2023). Perinatal Anxiety. https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/
National Institute of Mental Health. (2022). Anxiety Disorders. https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
Maureen McCartney, LMFT, PMH-C is a San Diego-based psychotherapist. Maureen has more than 15 years of experience providing counseling to individuals and couples, and she specializes in helping women and men throughout the state of California address the challenges of infertility, pregnancy loss, and perinatal and postpartum mental health issues.