4 Safe Ways to Manage Pregnancy Anxiety


by Marina Miller August 01, 2017

A guest blog post by Aliza Stone, M.D.

It’s the middle of the night and you are tossing and turning, unable to turn your brain off. You are on your way to an event and feel paralyzed with worry over how events may transpire. Plans have you running scenarios over and over in your mind. Sound familiar? Anxiety impacts all of us in some ways, and pregnancy can be a time where some hormonal changes during pregnancy that may affect some chemicals in your brain can induce anxiety.

In pregnancy, the body faces many changes which are tremendous in nature. Some changes are sensational, and you welcome them while other changes make you uncomfortable and feel scary. You may have other issues that can keep you up at night.

Symptoms of Anxiety commonly include:

  • Feeling a sense of anxiousness which is uncontrollable
  • Start to worry excessively about things.
  • Completely unable to concentrate
  • Feel irritating and agitated
  • Feeling tension in muscles
  • Poor sleeping

Some activities help to lower the stress and anxiety levels, and these activities may be a good option for you and your body. Physical Activities can assist your body in releasing endorphins and may have an effect of natural painkiller in the brain. Moving your body is one of the most excessively used ways to control stress. 

  1. Walking – Walking is one of the safest exercises that you can do during the time of pregnancy. It is the lowest in impact exercise and provides an excellent cardio exercise. The chances of injury are minute as there is minimal impact on joints. Moreover, this is one of the forms of exercise that can be continued till the very last days of your pregnancy journey. Make sure that you use supportive and comfortable shoes that may help to prevent overheating and keeps you hydrated. 
  2. Swimming – Swimming is the best of exercise, and this holds true even during the time of pregnancy. You can be free from the different jerks and harmful impacts on your body that is dangerous for you and the baby. 
  3. Yoga – The fewer impact exercises of Yoga can be of great help during the time of pregnancy. It contributes to keeping up flexibility and is an excellent supplement for some cardio exercise such as walking. Yoga also gives you great relaxing techniques so that you can manage your contractions during labor better. You can improve your body posture too with the help of certain Yoga exercises. Make sure that you avoid the asana that puts you straight on your on your back as this can cause dizziness. Do not be experimental with your asana, but instead follow instructions about the various moves.
  4. Abdominal exercises – exercises about the abdominal muscles help to strengthen the back. These can include standing crunches, pelvic tilts, and a variety of others.  This activity would go on to help you be at ease in delivery. Make sure you follow the precautions for these.



Marina Miller
Marina Miller

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