Managing anxiety during an unplanned pregnancy can feel tricky. Whether you’ve previously struggled with anxiety or the twists and turns of this situation are presenting new challenges, finding relief can feel overwhelming.
Remember, therapy and medication can make a significant difference in your mental health. However, there are also natural ways to manage your anxiety, and we’ll help you find resources as you navigate this time.
Continue reading to learn different ways to combat anxiety. The Pregnancy Help Center is here for you.
First, What is Anxiety?
While you likely relate feeling nervous or uneasy to having anxiety, there are other signs to look out for. Broadly speaking, anxiety happens when you react to stress, have worries or concerns about the future, or feel uneasy about a situation.
You might have many anxious thoughts that make you tense and on edge. Many people also have physical symptoms like shortness of breath, aches and pains, and a pounding heartbeat.
An unplanned pregnancy can certainly be a stressful situation. You might be feeling anxious when weighing your options or discussing the pregnancy with your family and friends. Experiencing this anxiety may feel never-ending, but there is hope. Natural methods are available to manage (and even lessen) your anxiety.
1. Stay Connected
While anxiety may encourage you to isolate yourself from loved ones, it’s crucial to try your best to be out and about in social settings. The change in environment can be a welcome distraction from anxious thoughts.
Moreover, connecting with others can remind you that you are safe and cared for. These interactions can make you feel more comfortable and provide an outlet for expressing what’s on your mind.
By not confining yourself to the same environment, you’re lessening the risk of “sitting alone with your thoughts.”
2. Engage in Stretching & Exercise
Stretching and exercise can be very beneficial parts of your daily routine. They can improve your mood and decrease muscular tension.
Prenatal exercise classes can help boost your mental and physical well-being, but they don’t have to be expensive. You can do many exercises from the comfort of your home, but receiving professional guidance and speaking with your doctor about new additions to your routine is critical.
Additionally, exercise can be a very effective way of managing anxiety and stress. Regular exercise provides health benefits like keeping you in good shape, reducing your body’s sensitivity to anxious feelings, and even providing an effective distraction.
3. Use Breathing Exercises
Breathing exercises (like deep breathing) can calm your body’s nervous system and help you focus more on inhaling and exhaling (rather than your anxious thoughts).
4. Adopt a Healthy Diet
A healthy diet can help you physically and mentally. While there’s no one specific food that can completely “prevent” anxiety, there are some that can decrease its effects and support your nervous system.
For example, asparagus has anti-anxiety properties, and green tea contains L-theanine, which can also reduce your anxiety levels. Other foods (like berries and fish) can positively affect your mental health.
However, certain foods can greatly increase your anxiety and stress levels. You’ve probably heard that caffeine can be terrible for anxiety, but did you know that foods high in sugar and carbs can also impact your mental health?
Speaking with your doctor about natural supplements and “brain-boosting foods” can help you develop a diet that aids your mental health.
Amidst an unplanned pregnancy, know that resources are available. We can help tackle your anxiety head-on.
Struggling with Anxiety?
If you’re facing an unplanned pregnancy and don’t know where to turn, The Pregnancy Help Center is here for you. We’ll help you plan your next steps and connect you to resources to manage your anxiety.
You are not alone. Schedule a free and confidential appointment today.