June 22, 2022 3 min read

Even though pregnancy is supposed to be a relaxing period before the baby comes along, several women face anxiety during this time. Known as ‘perinatal anxiety’, it can occur any time during pregnancy, but many women face it during the first trimester due to hormonal changes. 

If you are pregnant and feeling a little more anxious than usual, read on to know how you can deal with it. If you face severe anxiety during pregnancy, it is best to seek professional help.

The tips given here are to help you relax and cope better with some tried and tested easy remedies.

Symptoms of anxiety during pregnancy

Here are some common symptoms that pregnant women with anxiety issues can face.

  • Irritability
  • Restlessness
  • Tension in the muscles
  • High heart rate and palpitations
  • Reduced focus
  • Sleeplessness due to constant worrying

Tips to manage anxiety during pregnancy

Here are some easy tips that you may follow.

Engage in some exercise.

Exercise releases dopamine in the body which helps to elevate your mood. Walking, swimming, and yoga are good options to exercise when you are pregnant. You can also engage in other exercise forms. However, if it is something strenuous, make sure to consult with your doctors first.

Also, remember that while you exercise, your regular sports bra might not give adequate support. Switching to an Active Nursing Bra can help a lot in feeling comfortable during exercise.

Massages and baths.

Getting a massage can be a great way to indulge in some relaxation. However, since you are pregnant, you should make sure that the massage technique is approved for pregnant women.

pregnancy massage

When at home, you can run yourself a relaxing bath with your favourite body wash and follow it up with a body lotion with a calming fragrance. Using bath products with essential oils such as lavender and chamomile is a great way to induce some aromatherapy and calm your nerves.

Ensure you get adequate sleep.

Enough sleep will give your body much-needed rest and keep your mind calm. If you are already suffering from sleeplessness, this might be difficult to achieve. Establishing a bedtime routine and prioritizing sleep can help to a large extent.

This means you can choose to limit screentime, take a bath at bedtime, use sleep pillows, etc. to improve the quality of your sleep. Wearing a maternity sleep bra and a maternity night dress can also help you feel comfortable at bedtime.

Start journaling.

If you don’t already do it, journaling is a great way to cope with your worries. Writing things down can give a vent to your feelings and help you feel lighter. You can do this at any time during the day. However, journaling before bedtime is also a good way to wind down before you sleep.

writing journal

Take your supplements on time.

Make sure you are not skipping the supplements that your doctor has prescribed. Some magnesium supplements help with anxiety. However, do not take any over-the-counter supplements without a doctor’s prescription.

Indulge in a hobby.

Many times, distracting yourself from the anxiety triggers can help. Spending some time pursuing your hobby can be a great option in this case. Singing, reading, painting, taking care of plants, etc. are calming hobbies to have which can help you feel better.

growing plants

Talk about your anxiety.

Anxiety is often about something that is worrying you. It could be the idea of childbirth, taking care of the baby, or your career goals. Whatever it is, it helps to talk about it. Your spouse, a friend, or a family member who will listen to your worries can help you cope better. You can also seek out other mummies and pregnant women to share your worries and get advice. If nothing works, please consider seeking professional help.

Meditation works great, too.

Meditation techniques are known to help with anxiety issues. Practice mindful breathing and meditation. You can get help from meditation experts to get you started or watch some helpful videos to learn how you can meditate on your own.

pregnant woman meditating


Every pregnancy is different. If you have never felt anxious before but are now feeling the symptoms during pregnancy, don’t worry about it. Many women go through this. As long as you are able to manage your anxiety, you and your baby would be absolutely fine.

If at any point you feel you need help, don’t hesitate to seek it, mummy. Apart from this, know that the challenges you are facing are temporary. This will all get better eventually.

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