While COVID-19 has impacted the lives of people all over the world, expectant mothers are also dealing with pregnancy anxiety during the pandemic. Anxiety and depression during pregnancy are common problems that women face, and the pandemic only intensifies them. That's why it's more important than ever to have strategies you can use to alleviate any stress or difficult emotions as they occur. This Pacific Prime article offers helpful tips on how to reduce pregnancy anxiety around COVID-19.
Why you need to manage your anxiety if you're expecting
"How can I calm my anxiety while pregnant?" is a question that many expectant mothers ask. However, it's just as important to understand why you need to manage your anxiety if you're expecting.
Postpartum depression is a primary concern for women after giving birth, but other mood conditions can also affect your pregnancy. One of these conditions is anxiety, which affects more than 1 in 10 pregnant women. Since prenatal anxiety and depression can continue long after the pregnancy, it's vital to find healthy ways to cope as early as possible.
It's understandable for expectant mothers to be concerned about whether stress or anxiety will affect their baby, but it can also turn into a vicious cycle of negative thinking. You may experience anxiety during your pregnancy and start to worry if it's affecting your baby, which leads to more anxiety. The good news is that it's unlikely that your anxiety will impact your baby, especially if you know how to cope.
Tips to cope with anxiety during pregnancy
Experiencing some anxiety during pregnancy is normal. After all, you have a lot to think about and process when you realize you're expecting. However, there are things you can do to feel happier, healthier, and more in control. Here are some ways to treat both anxiety and depression during pregnancy.
Get informed
Being informed and prepared can do wonders for your nerves. If you have questions about pregnancy and birth during COVID-19, then get them answered. Oftentimes, one of the best things you can do for peace of mind is to take action.
Taking action gives you the feeling of being in control and helps you move forward. If you're experiencing anxiety, depression, or other changes to your mood, let your healthcare provider know. They will be able to provide you with the information you need to help ease your fears.
Have a support group
During the coronavirus pandemic, many resources and support groups for women have moved online. The same goes for antenatal classes, which you can attend via video call. This allows you to see and talk to other couples regardless of where you are. In some countries, you may even be able to attend classes in person. The classes are also likely to be smaller, making them more intimate and enjoyable.
Aside from the new moms you meet online or in person, it's important to rely on your partner, midwife, and others in your existing network.
Stay active
There are many reasons why pregnancy and exercise go hand in hand, ranging from fewer backaches and better sleep to improved mood levels. On top of that, aerobic exercise has been found to reduce depressive symptoms among pregnant women. According to another study, exercising during pregnancy can reduce symptoms of antenatal depression.
Guidelines suggest that women should get a minimum of 150 minutes of moderate-intensity exercise during pregnancy per week. Do what you can to add some movement into your day, even if you're staying home.
Limit your media exposure
Social media might make it easier to stay in touch with people, especially when it's physically impossible to be together in person. But it has its downsides as well. The continuous stream of news surrounding COVID-19 and current events can cause stress, which is why you need to monitor your exposure and know when to stop.
It's advisable to allocate time to catching up on news or choosing a particular non-sensationalized segment to get an overview, so you can stay up-to-date without getting sucked in. Be mindful of when you consume media as well, and avoid watching the news first thing in the morning or before you go to bed.
Practice self-care
Many women find it easier to put others' needs first, and theirs last. Even so, you need to take care of your health to deal with stress and anxiety. You can practice self-care in many different ways, such as by exercising or eating nutritious food. You can also take breaks during the day to enjoy some quiet time. Meditation and mindfulness are useful tools to help you deal with stress and can be beneficial during pregnancy.
Talk to a healthcare professional
If you're feeling overwhelmed or uneasy, don't be afraid to ask for help. It's common for women to experience anxiety during pregnancy, and even more so during the coronavirus pandemic. Consequently, it can be difficult to know whether you should get help or can manage these feelings on your own.
Be open with those around you. If you often feel anxious or experience panic attacks, talk with your OBGYN, GP, or midwife. It's best to deal with these issues as soon as possible so you can enjoy a healthier and happier pregnancy.
Get in touch with Pacific Prime
Another way that you can reduce financial anxiety during pregnancy is to secure maternity insurance to deal with the potentially high costs of giving birth. If you're not sure where to begin, here are 5 things you should know about maternity insurance. For a more comprehensive look at maternity insurance, download our free 2019-2020 International Maternity Insurance Guide. Loaded with tips and resources, this professional guide tells you everything you need to know.
Whether you're looking for pregnancy insurance, international health insurance, or other types of insurance, Pacific Prime is here to help. We compare plans for the world's best insurers to help you find the right plan for your needs and budget. Contact us to get your free quote or impartial advice today.
