Anxiety and fears in pregnancy: coping with birth, health and uncertainty

Pregnancy brings curiosity, and with it many “what if?” questions. Is the baby healthy, how will the birth go, will I be a good parent? If these questions sound familiar, you are on the same road as many pregnant people.

When is anxiety usual?

Some worry is the natural response of a mind preparing for a new responsibility. Feeling uneasy before an appointment, tense while waiting for a scan result, or having more thoughts as the birth gets closer are all examples. These worries usually come and go.

Anxiety deserves attention when it begins to clearly disrupt daily life.

Common fears

• Fear of birth: pain, losing control, interventions or the unknown
• Health anxiety: the baby's development, a tendency to magnify every symptom
• Fear of loss: especially after a difficult earlier experience
• Worries about parenting: not being enough, changes in relationships and work
• Unease about bodily changes

All of these can be talked about; none of them is silly.

Coping with uncertainty

You cannot control everything in pregnancy, and this is one of the biggest things that feeds anxiety. Focusing on the small areas you can influence can help: going to appointments, resting, eating a balanced diet, writing down your questions.

Searching for symptoms online late at night often raises anxiety. Writing your questions on paper and asking them at the next appointment is usually calmer.

What can you do?

• Breathe slowly. Breathing in through the nose for a count of four and out for six tells the body that it is safe.
• Ask your midwife or doctor your questions. Knowing the answer reduces uncertainty.
• Consider a birth preparation class; knowing what to expect eases fear for many people. The birth plan section in the app may give you ideas too.
• Limit news and forum reading. Other people's hardest stories do not have to be yours.
• Balance movement and rest; gentle walks may help if your doctor agrees.
• Share. Talking with your partner or someone you trust spreads the load.
• Write your thoughts down. A worry on paper often looks smaller.

Baby's movements and worry

Keeping track of the baby's movements can be reassuring in later weeks. The kick counter in the app can help; still, if you notice a clear decrease in movements, contact your care team without waiting.

When to contact your doctor

Let your doctor or midwife know if:

• Anxiety is present almost every day for most of the day
• You have panic attack symptoms such as a racing heart, shortness of breath or fear of dying
• You cannot sleep, eat or manage daily tasks
• You repeat the same thoughts again and again and cannot find relief
• You have thoughts of harming yourself; call 112 (or your local emergency number) right away or go to the nearest emergency department

With the right support, anxiety often eases. There are many options, including talking therapy; you decide with your doctor which one suits you.

This article is for information only; your doctor's or midwife's advice for your personal situation comes first.