Anxiety in pregnancy - what have you tried that worked?

[Cinnamon2013]

Hello
Just that, really. I'm 31 weeks and exhausted from worrying all the time, not sleeping well. I have had anxiety in the past and panic attacks have returned. First pregnancy was fine - lovely actually. This one there is a lot more going on. I really don't want to take this feeling through into meeting my newborn. Preg yoga helps but that is weekly, right now I need something to calm me each day. Thank you.

I am in the same boat as you. Ended up in triage the other night as I was so paranoid. I find seeing a midwife helps ease my mind for a few days before the paranoia comes back!
Are you able to do preg yoga at home a couple of days a week?

Place marking.

Nearing the end of my pregnancy now and have been anxious from 2nd trimester. Being referred to perinatal team in the new year.

I'm exactly the same as you guys. It goes up and down (depending on physically bad I'm feeling) but I'm worried about the birth, breastfeeding, being a mother, MY mother driving me up the fucking wall ... you name it.

I was also in the MCU last night with concerns over reduced movements. Of course baby was fine, although they wouldn't let me leave because my pulse was too high!

CBT therapy with a counsellor - first over phone and then face to face. TV and more TV and more TV - a distraction, and not worrying about the worrying (well, trying not to lol, got this through the CBT), so not stressing about getting extra appointments, seeking professional reassurance etc - and accepting it is a stressful time so it is OK to be worrying to a certain degree. I think the trick is (learnt through CBT) to be able to have the start of a meltdown but then talk yourself down from it and deal with it calmly eg going to get checked out by midwife, reassuring yourself it is the right thing to do, and the more you are able to do this the easier it becomes. Decent people are accepting of people with anxiety in pregnancy and with babies and are reassuring but some arent - these people (eg occasional doctor, in laws etc) can't be allowed to make you feel bad about yourself, loads of people suffer with anxiety and there shouldn't be stigma plus it is natural and useful to worry more when you pregnant or gave a baby. I love how midwives are very happy and encouraging when it comes to having movements checked. Obviously there becomes a point when the anxiety is too much and you need to stop worrying so much but in contrast to how my in laws would have had me deal with this (just stop worrying, you are worrying about nothing), I have learnt that fixing this is about building your confidence in dealing with worries and learning when to dismiss a worry and when to do something about it - the worries themselves don't just vanish so you become not worried about anything. Also, pregnancy and parenting varies from woman to woman with some very laid back and others very anxious and loads in between - it is OK to be nearer the anxious end if you learn how to deal with it, everyone is different.

Thanks for your replies - both glad and sorry to hear I'm in good company with this.

I would love to do more yoga but work/toddler mean I don't have the time I had last time round. Stating to think I need to prioritise wellbeing though.

I just wrote OH an email with all the things I want to delegate to him, house stuff etc, it was actually v cathartic.

My worries sort of 'stick to' whatever is on my mind that day - one day the birth, another my son's emotions/how he'll find it, another the financial side of things.

I don't know about meds in pregnancy or after. Not my first choice but I am struggling.

April - just read your reply. So useful. Just what I needed to hear. Have def been self-medicating with TV! It really helps somehow.

What you say about some people being able to handle it and others not dealing with it well really resonates. It does freak certain people out - though for me it's always just been a variation on normal.

I never had medication in pregnancy as too anxious about them (typical!) but I think you can often self refer to your local mental health services for talking therapy eg CBT or get your gp to do it, or is there a mental health specialist midwife at your hospital? You should be high priority. But I know lots of peopy try the drugs in pregnancy and they help. I think there is a book - CBT for anxiety for dummies, not read it though.

Self-medicating with TV :) at least this is a good time of year for that!

Sorry to hear you're having problems with anxiety. Have you got any hypnobirthing CD's? I'm not pushing the whole hypnobirthing thing but I used it in the summer to help with flying anxiety. I usually have a glass of wine or two but couldn't because I was pregnant I found it helped me to stay calmer during the flight.

Just thinking if you're already doing yoga than this is a bit of mindfulness you could practice at home. There's some really straightforward ones you can download from iTunes.

hypnobirthing - rainbow relaxation method - where you visualise fear release may be v helpful for you. I found it always put me to sleep too. There are downloads on line.

The hypnobirthing CDs are great and I loved them last time. But I had an emergency c-section and so unfortunately it brings back a lot of disappointment/sadness related to the birth experience. But another meditation cd might do the trick

Have you ever tried mindfulness? I've suffered with anxiety in the past (not specific to pregnancy) and this was recommended to me. I found it was good at helping me realise my anxiety was a temporary feeling and that it would pass, instead of getting into a cycle of feeling anxious, then worrying about my anxiety level, then feeling more even anxious because of the worrying.

I hope you find something that helps with the anxiety and that you're feeling a bit better soon.

Stop googling, stop reading MN. Worked for me

Thanks guys. Both really good suggestions. Would miss MN a lot but you might be right!

Try reading The Worry Cure by Robert Leahy. Really useful IMO.