Pregnancy anxiety: causes, symptoms & how to treat it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the causes of anxiety during pregnancy, the symptoms to look out for, and if it can affect your baby. Plus, how to calm and treat pregnancy anxiety.
Pregnancy can be a time of great excitement and joy — but also anxiety and stress. Known as pregnancy anxiety, or antenatal anxiety, these feelings can stem from physical and hormonal changes, sleep deprivation, past traumas, or worries about the upcoming life changes. Recognizing the signs and knowing how to manage this anxiety is crucial for the wellbeing of both parents-to-be and baby.
Can pregnancy cause anxiety?
Antenatal anxiety can impact mothers and fathers—and contrary to what some might think, it doesn’t only impact first-time parents.
Hormonal changes
Hormonal changes are one of the primary triggers of pregnancy anxiety. Estrogen and progesterone surge, and these changes can impact mood and emotions. These hormonal fluctuations can make expectant parents feel more emotionally volatile, leading to increased anxiety levels.
Physical changes and discomfort
As the body changes to accommodate the growing baby, physical discomfort can become a significant source of stress. Issues such as nausea, back pain, and fatigue can exacerbate feelings of anxiety, making it difficult to maintain a sense of normalcy or comfort.
Sleep disruption
Quality sleep can become difficult during pregnancy due to physical discomfort, hormonal shifts, and anxiety itself. This lack of sleep can create a cycle where sleep deprivation heightens anxiety, which in turn makes it harder to sleep, compounding the problem.
Past traumas or losses
For those who have experienced previous traumas, such as miscarriage, infertility issues, or personal losses, pregnancy can reopen old wounds or trigger fears of repeat experiences. These fears may manifest as anxiety.
Worries about the future
The prospect of becoming a parent can bring worries and questions. Concerns can range from financial readiness to the ability to be a good parent, to the impact of a new baby on relationships and lifestyle. These worries can be overwhelming, fueling anxiety.
6 symptoms of pregnancy anxiety
Anxiety during pregnancy can affect both the mind and body, so recognizing these symptoms as potential indicators of pregnancy anxiety is important. While these experiences can be challenging, they’re common, and can be addressed with the right support and strategies. Seeking help from healthcare professionals, such as a doctor, midwife, or therapist, can provide you with tailored advice and treatment options to help you manage symptoms effectively.
1. Excessive worries
One of the main symptoms of pregnancy anxiety is excessive worrying about the health and development of the baby, the childbirth process, and your ability to parent effectively. These worries can become all-consuming, interfering with daily life and your ability to enjoy the pregnancy.
2. Stress and overwhelm
Feeling stressed and overwhelmed is common during pregnancy, but when these feelings are persistent and debilitating, they may be indicative of pregnancy anxiety. You may feel tense, unable to relax, or have difficulty focusing on tasks or decision-making.
3. Fearful thoughts
Pregnancy anxiety can lead to intrusive thoughts about the pregnancy, such as fears of miscarriage, birth defects, or complications during childbirth. These fears may be disproportionate to the actual risk and can be distressing and difficult to control.
4. Panic attacks
Some people may experience panic attacks, or sudden episodes of intense fear or discomfort. Symptoms can include rapid heartbeat, sweating, shaking, shortness of breath, chest pain, and a feeling of impending doom. Panic attacks can be particularly frightening during pregnancy, as they can be mistaken for pregnancy complications.
5. Physical tension
Physical symptoms of anxiety during pregnancy can include muscle tension, headaches, and stomachaches.
6. Lack of sleep
Difficulty falling asleep, staying asleep, or experiencing restful sleep are common signs of pregnancy anxiety. Worries and fears can keep the mind active at night, making it hard to achieve restorative sleep.
How to calm anxiety while pregnant: 7 tips to support yourself
Managing anxiety during pregnancy requires a focus on wellness. Incorporating these strategies into your daily routine can help manage anxiety during pregnancy, leading to a healthier and more peaceful journey to parenthood. Consult with healthcare professionals before making significant changes to ensure they’re safe for you and your baby.
1. Breathing and relaxation exercises
Deep breathing exercises can help reduce feelings of anxiety by activating the body's relaxation response. Techniques such as the 4-7-8 method, where you breathe in for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds, can be particularly effective. Practice these exercises several times a day—or during moments of heightened anxiety—for immediate relief.
💙 Try Calming Anxiety with the Breath with this meditation from the Nurturing Pregnancy series.
2. Mindfulness and meditation
Mindfulness and meditation practices offer a way to center yourself, focusing on the present moment rather than worrying about the future. Begin with just a few minutes a day: It can make a significant difference in managing your stress levels.
💙 Learn the basics of mindfulness meditation during the 7 Days of Calm series.
3. Eating nutritious meals
What you eat can impact your mood and energy levels. Enjoy a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats to support brain function and reduce symptoms of anxiety. You may consider limiting caffeine and sugar intake to help stabilize mood swings associated with anxiety.
4. Cognitive Behavioral Therapy (CBT)
CBT is a form of therapy that can help you identify and change negative thought patterns and behaviors that contribute to anxiety. Seek out a therapist specializing in pregnancy-related issues who can provide strategies to cope with anxious thoughts, helping to reduce their frequency and intensity.
💙 Learn a technique for Reframing Anxious Thoughts during this meditation from the Nurturing Pregnancy series.
5. Practicing good sleep hygiene
Good sleep is important for managing anxiety. Establishing a calming bedtime routine, maintaining a comfortable sleep environment, and aiming for consistent sleep and wake times can improve sleep quality. Limit screen time before bed and consider relaxation techniques such as gentle yoga or listening to soothing music to encourage restfulness.
💙 Let the soothing music in the Ambient Sleep for Pregnancy playlist help you unwind before bed.
6. Exercising daily
Physical activity releases chemicals in the brain that act as natural painkillers and mood elevators. Gentle exercise, such as walking, prenatal yoga, or swimming, can be especially beneficial for reducing anxiety during pregnancy. Aim for at least 30 minutes of moderate activity most days of the week, but always consult with a healthcare provider before starting any new exercise during pregnancy.
💙 You can actually meditation while you walk with these Mindful Walking sessions.
7. Getting support
Talk openly about your feelings with friends, family, or other expectant parents for emotional relief and a sense of community. Support groups, either in person or online, can also offer a space to share experiences and coping strategies. Professional support from healthcare providers, a counselor, or a therapist can be invaluable in navigating pregnancy anxiety.
Can anxiety affect your baby?
Whether a mother's anxiety can affect her baby is a common concern among expectant parents. It's natural to worry about every aspect of your baby's health, including the potential impact of your mental health. While the direct effects of pregnancy anxiety on fetal development are still being researched, it's essential to focus on proactive management rather than self-blame.
Current research suggests that high levels of stress and anxiety during pregnancy could have some impact on the pregnancy and baby, such as potential changes in fetal development and birth outcomes. Anxiety can also potentially lead to behaviors or physical states that indirectly affect the baby, such as disrupted sleep, poor nutrition, or inconsistent prenatal care. However, these findings also highlight the resilience of both mothers and babies.
With proper management and support, the risks associated with anxiety can be significantly reduced. Engaging in stress-reduction techniques, seeking professional support, and establishing a strong support network can all help lower anxiety levels. Additionally, prenatal care providers can offer guidance and monitoring to ensure both the mother's and baby's health throughout the pregnancy.
Pregnancy anxiety FAQs
What does pregnancy anxiety feel like?
Pregnancy anxiety can feel like a constant state of worry or fear that’s focused on the pregnancy, the baby's health, or the changes that becoming a parent will bring. It might be racing thoughts, an inability to concentrate, or a pervasive sense of dread about things that could go wrong. Physically, it might lead to symptoms like restlessness, a rapid heartbeat, or difficulty sleeping. Emotionally, it can be overwhelming, making everyday tasks seem daunting and reducing the ability to enjoy the pregnancy.
What can I take for anxiety while pregnant?
Consult with a healthcare provider before taking any medication for anxiety during pregnancy. They can offer guidance on the safest options. In many cases, non-medication approaches are recommended as the first line of treatment. These might include therapy, like cognitive-behavioral therapy (CBT), mindfulness practices, or relaxation techniques. If medication is considered necessary, a healthcare provider will carefully weigh the benefits against any potential risks to the baby.
Can crying and stress affect an unborn baby?
Occasional stress and emotional ups and downs are a normal part of life, including during pregnancy. Short-term emotional responses, like crying, are unlikely to harm the baby. However, it’s a good idea to speak with a healthcare professional about chronic or severe stress. Strategies for managing stress and maintaining emotional wellbeing can include regular physical activity, adequate rest, nutritional support, and social support from friends, family, or support groups.
How can I prevent or manage anxiety in pregnancy?
Preventing or managing anxiety in pregnancy involves several strategies aimed at both physical and emotional wellbeing. Regular physical activity, consistent sleep patterns, and a balanced diet can all support overall health and reduce anxiety levels. Mindfulness practices, meditation, and yoga can also be beneficial. Building a strong support network and seeking professional help when needed can provide the necessary tools to navigate anxiety during pregnancy.
How common is pregnancy anxiety?
Anxiety during pregnancy is quite common, affecting a significant number of expectant parents to varying degrees. It's estimated that up to 20% of pregnant people may experience some form of anxiety during pregnancy. Addressing mental health is a routine part of prenatal care, ensuring that all expectant parents have access to the support and resources they need to manage anxiety effectively.
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