Best Ways To Deal With Health Anxiety During Pregnancy

It’s completely normal to feel a surge of anxiety when you’re pregnant. After all, welcoming a new child into your life is a monumental change that inevitably brings a mix of excitement and apprehension. You might find yourself grappling with questions that seem to gnaw at your peace of mind: Am I ready for this new adventure? How will my body adapt? What kind of mother will I become? Will my baby be healthy? And what can I expect from the delivery process?

These thoughts are entirely valid amidst the whirlwind of emotions that accompany pregnancy. However, an increasing number of expectant mothers are experiencing a more intense kind of anxiety, particularly focused on their health and the baby’s well-being. This isn’t just normal worry; it can spiral into a significant mental health concern.

Take Maria Martin, Mother&Baby’s Editor, for example. During her first pregnancy, she faced an overwhelming barrage of intrusive thoughts about her health and that of her husband. “It all started with the nagging fear of either of us getting sick or injured,” Maria shares. “Next thing I knew, these thoughts were consuming me, affecting my daily life.” Her experience underscores just how deeply these anxieties can affect not just the mind, but also physical health and overall well-being.

Statistics from NHS England highlight this pressing issue—mental health challenges affect nearly one in five new and expectant mothers. Over the last year alone, more than 57,000 pregnant women have sought specialized support for mental health issues, marking a staggering one-third increase since 2022. The COVID-19 pandemic has significantly altered how we perceive our health and well-being, with its repercussions still echoing through the lives of many. The stress and uncertainty that shadowed those times have left a lasting mark on expectant mothers today.

To better understand this anxious landscape, we reached out to Kamalyn Kaur, an anxiety therapist devoted to assisting pregnant women who struggle with severe health anxiety. She provides crucial insights on the factors that lead to health anxiety during pregnancy, how to recognize when your concerns may be veering into troubling territory, and effective coping strategies to manage these feelings.

What causes health anxiety in pregnancy?

It might resonate with many women that those who have faced complications in previous pregnancies often carry a weight of anxiety into future ones. As Kamalyn notes, “Women with a history of trauma—whether from previous pregnancies or other life events—are also at a heightened risk for health anxiety.” It’s understandable that an experience which once brought tremendous fear would shape how you feel during subsequent pregnancies.

Moreover, just as postnatal depression can strike, pregnancy itself can amplify health anxiety in individuals with past experiences of anxiety, depression, or PTSD. The very act of carrying a child can serve as a trigger, intensifying any underlying issues that may already exist. It’s not uncommon to feel like the worries are snowballing, and that can be utterly overwhelming.

Another critical aspect that Kamalyn has observed in her practice is the erosion of traditional support networks many women once relied upon. Today’s bustling lifestyles often leave little room for the kinds of communal support past generations enjoyed. “With so many women moving away from family, the crucial connections that offered emotional backing can be in short supply,” Kamalyn explains. “When facing these anxiety-inducing challenges alone, the burden can seem insurmountable. You can only share so much with your partner—you need insights and empathy from others who can truly understand your feelings as fellow mothers.”

Lastly, one central theme underlines most situations of health anxiety during pregnancy: the struggle for control. “The uncertainty inherent in pregnancy can be terrifying,” Kamalyn points out. “You can’t control the risks associated with birth or the unpredictability of life itself, and that lack of control can be distressing for many. For someone who thrives on planning and precision, the whirlwind of prenatal changes can feel like a nightmare becoming reality—a feeling of helplessness in a situation where they naturally want to feel empowered.”

The role of the pandemic on health anxiety

The pandemic’s impact on our daily lives has introduced a unique layer of anxiety for expectant mothers. The isolation, fear of illness, and restrictions surrounding healthcare have heightened worries about pregnancy and childbirth. These circumstances may have made the coping mechanisms that worked in the past feel less accessible, leading to increased uncertainty and fear.

For many women, navigating this anxiety is a journey filled with ups and downs. It’s vital to recognize that you are not alone in your feelings—not by a long shot. Consulting with a mental health professional and connecting with other mothers can pave the way for healthier coping strategies. You don’t have to carry the weight of this anxiety by yourself; reaching out for help is a courageous step towards finding your footing in this new chapter of life. Remember, your well-being is just as important as your baby’s, and acknowledging your feelings is the first step in managing them.

Though the pandemic may be fading in the rearview mirror of our minds, its lingering effects continue to weave into our attitudes towards health and wellness. It served as a harsh reminder of the fragile nature of life and ignited questions about our well-being: In a time of illness or uncertainty, would our loved ones be okay? Would we be okay?

Kamalyn, a mental health professional with extensive experience in managing anxiety related to pregnancy, has observed a notable surge in health anxiety cases since the pandemic. The quiet moments we encountered during lockdown, stripped of the usual distractions, allowed many to ruminate on their fears and worries. “I think with COVID, because all that infrastructure was removed, people had a lot of time on their hands just to stay in the same place and ruminate over the same thing again and again,” she explains, highlighting how the pandemic has intensified existing concerns.

Recognizing the signs of extreme health anxiety can be daunting. The line separating average health concerns from excessive anxiety can feel incredibly blurry. This is especially true during pregnancy, where the primal instinct to protect oneself and the growing baby can lead to overwhelming feelings. So, how do you differentiate between what’s natural and what’s excessive?

Kamalyn reassures us that it’s quite normal to worry about the health of both the mother and baby. “The desire to ensure that the mother and the baby are okay is a natural response to pregnancy,” she explains. Worries about diet, exercise, and prenatal supplements are common, and typically, these worries ebb and flow. However, the trouble arises when these worries morph into anxiety so intense that it disrupts your daily life.

Maria, the Editor of Mother&Baby, shared her own experience during her first pregnancy, unveiling how her anxiety transformed into panic attacks. “It started mentally, then physically I was having impaired vision, sweaty palms, and I found it so hard to keep my anxiety under control,” she recalls. The struggle became so severe that even simple tasks like driving became a huge challenge. It was in this moment of clarity that Maria recognized she needed help. She reached out to her GP, who referred her to NHS talking therapy sessions.

If you or someone you know is grappling with health anxiety, it’s vital to recognize its physical manifestations. In addition to the classic signs of anxiety—like increased heart rate, sweating, or difficulty breathing—other physical symptoms can surface and heighten worries about health. Some common physical manifestations include:

• Increased heart rate
• Heart palpitations
• Digestive issues
• Changes in appetite
• Stomach problems (diarrhea or constipation)
• Nausea and sickness
• Frequent urination
• Dizziness
• Tingling sensations
• Headaches
• Body aches
• Insomnia
• Hot flushes or excessive sweating

These physical symptoms can drive you to adjust your behavior, often resulting in obsessive tendencies. You might find yourself constantly checking for symptoms, obsessively searching the web for health-related information, or feeling the need to consult a doctor for every minor change your body experiences. “When your anxiety begins to interfere with your daily life, that’s when it becomes health anxiety,” Kamalyn notes.

Interestingly, these symptoms can sometimes emerge even in the absence of conscious anxiety. Our underlying thoughts hold tremendous sway over our physical reactions. “They might not be at the forefront of your mind, but they’re just there in the back of your mind, constantly bubbling away,” Kamalyn explains. It’s a complex web of thoughts and feelings that can spiral without warning.

But don’t lose hope. If health anxiety is casting a shadow over your experience during pregnancy, there are strategies that can help to ease your worries. Recognizing this anxiety as a challenge, rather than an inevitable part of your pregnancy journey, is the first step toward finding relief.

Practical methods, mindfulness techniques, and support networks can pave the way for a smoother experience. Connecting with other mothers, seeking professional help, or simply carving out moments for relaxation and reflection can lead to profound changes. It’s all about managing those swirling thoughts and arming yourself with information and support that can help reframe your perspective.

Pregnancy is an extraordinary journey filled with highs and lows, and it’s okay to ask for help along the way. Remember, you’re not alone in this experience. The path to peace of mind during pregnancy is not only attainable, but it can also be a powerful opportunity for personal growth and resilience. Embrace the journey, one step at a time.Many people grappling with health anxiety can feel trapped in a relentless loop of worry and problem-solving, often resorting to what are known as ‘safety behaviours.’ These behaviours typically manifest in ways that might seem helpful at first. You might find yourself scouring the internet for answers, continuously seeking reassurance from friends and family, or constantly monitoring your body for any signs of trouble. Despite feeling like you have some control over your anxiety through these actions, they often end up intensifying your fears rather than alleviating them.

Pregnancy can intensify these feelings as concerns for the well-being of both mother and baby come to the forefront. Kamalyn, an expert in the field, shares three actionable strategies to help you manage your health anxiety, providing a sense of empowerment during this transformative, often overwhelming, time.

The first and perhaps most vital step is to **limit unnecessary information seeking**. It’s all too easy to fall into the trap of excessive online research, especially about pregnancy complications. While it might feel reassuring to gather information, doing so from unreliable sources can lead to heightened anxiety and unnecessary fears. Instead, focus on reliable information from established sources. Your GP or healthcare provider can provide you with accurate and relevant guidance, freeing you from the confusing and often alarming information that floods social media platforms and websites. Remember, that anxious googling won’t save you; in fact, Dr. Google has yet to deliver any miraculous solutions.

The second step is to **stay connected with your healthcare team**. Attending all your antenatal appointments is crucial. Maintaining an open line of communication with your doctor allows you to voice your concerns and clear up any anxieties in real time, rather than letting them brew in your mind. Consider keeping a journal that captures your thoughts, feelings, triggers, and any symptoms you notice—this can be incredibly helpful in discussions with your healthcare team. This simple act of making your experiences tangible can offer a little relief when you find yourself spiraling.

The third strategy is to **practice relaxation techniques**. It’s vital to carve out moments of calm amidst the chaos of your worry. Consider activities like prenatal yoga, meditation, or mindfulness—these practices have been shown to soothe both body and mind. Deep breathing exercises can also be simple yet effective in quieting anxious thoughts. Even listening to ASMR (autonomous sensory meridian response) recordings can create a pleasant, calming atmosphere, gently bringing your focus back to the present.

If you’re feeling swallowed by your health anxiety, don’t hesitate to reach out for help. Speak with your GP about your feelings—there’s no shame in seeking guidance. Alternatively, you can self-refer to therapy through the NHS website, a step that can lead you toward healing without the need for a GP appointment. When times get tough and you feel the urge to talk to someone right away, remember there are resources ready to support you:

• Tommy’s: 0800 014 7800 (Mon-Fri, 9 am-5 pm) or email [email protected]
• Mind: 0300 123 3393 or email [email protected]
• Samaritans: 116 123 or email [email protected]
• NHS 111

Maria, reflecting on her own challenges during pregnancy, advises those in similar situations to open up about their thoughts and feelings. “I would tell myself to open up to my family about what I was really thinking and not be afraid. You are stronger than you realize.” Hearing this can bring solace, reminding you that you are not alone and that vulnerability can be a source of strength.

Lorna White, the Products Editor for Mother & Baby, brings her valuable expertise to the table. With a background that includes managing Yours magazine’s website, she specializes in caring for children and families. Her knowledge spans a variety of subjects, ranging from nutrition to baby names, and with access to a wealth of medical professionals, Lorna is committed to providing trustworthy information to those navigating parenting. Outside of work, she cherishes time with her two young sisters and her dog, enjoying the great outdoors with her family.