Anxiety During Pregnancy: What Is Common and When to Get Help
Pregnancy brings joy, and it also brings a lot of worry. Is the baby healthy? Will the birth go well? Will I be a good parent? Some worry is normal. But when worry becomes constant and hard to switch off, it deserves attention and care.
This article explains what anxiety in pregnancy can look like, why it happens, what can help, and when to contact your care team. If you are also dealing with nausea or tiredness, you may like Morning Sickness: What Helps and When It’s Too Much.
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Quick Answer
Feeling worried at times during pregnancy is common. A review of studies found that about one in five women has at least one anxiety disorder during pregnancy or the first year after birth (1). See your provider if anxiety affects your daily life, because safe and effective treatments are available (2). You are not doing anything wrong by asking for help.
What Is Normal Worry?
Cleveland Clinic notes that everyone feels worried or anxious sometimes, and that it is normal, especially during pregnancy (2). Many parents-to-be worry before scans and test results. It is also common to worry about the birth or about life after the baby arrives. Worry like this usually comes and goes, and you can still enjoy your day.
The picture is different when anxiety lasts for weeks or months, or gets worse over time (2). This is when it may be more than ordinary worry. You do not need a diagnosis to ask for help. Postpartum Support International (PSI) says you can reach out at any time (3).
What Anxiety in Pregnancy Can Look Like
PSI lists these common signs of anxiety in the perinatal period, which covers pregnancy and the first year after birth (3):
- Constant worry, or a feeling that something bad might happen.
- Racing thoughts, restlessness, or trouble relaxing.
- Changes in sleep or appetite.
- Irritability or anger.
- Physical signs such as dizziness, hot flashes, diarrhea, or nausea.
- Panic attacks, with shortness of breath, chest pain, or a pounding heart.
Some of these signs can also happen in a healthy pregnancy, so it is easy to dismiss them. Tell your provider how you feel and how long it has lasted. For more on the body signs of anxiety, see Physical Symptoms of Anxiety, and for panic attacks, see What Is a Panic Attack?.
Unwanted Scary Thoughts
Some people have repeated, unwanted thoughts about the safety of the pregnancy or the baby. These thoughts are very upsetting. PSI explains that they are anxious in nature and do not mean a person has lost touch with reality (3). Some people also repeat actions to reduce fear, such as checking, cleaning, or counting.
Having these thoughts does not make you a bad parent. It is a sign that your mind is stuck in a fear loop, and treatment can help. If you feel like you may act on a thought to harm yourself or your baby, get help right away. The numbers are listed at the end of this article.
Why Anxiety Can Happen in Pregnancy
Pregnancy changes hormones, sleep, body, and daily life all at once. For some people the risk is higher. Cleveland Clinic lists these factors (2):
- A personal or family history of anxiety disorders or panic disorder.
- Stressful life events, such as money problems, health problems, or work trouble.
- A pregnancy with twins or triplets, or an unplanned pregnancy.
- A baby with a health problem or special needs.
- A history of infertility.
- Not having a supportive partner, family, or friends.
Having risk factors does not mean you will have anxiety. If you had a loss before, Miscarriage: Signs, What Happens, and When to Call may also help you understand your feelings.
What Can Help
Cleveland Clinic lists talk therapy such as cognitive behavioral therapy (CBT) and interpersonal therapy as treatment options. Medicine is another option, and your provider can tell you which medicines are safe during pregnancy and while breastfeeding (2). Do not stop or start any medicine on your own. Self-care can support treatment:
- Move your body in a way your provider has approved, such as walking or prenatal yoga (2).
- Eat regular meals and protect your sleep as much as you can (2).
- Try slow breathing or meditation. Breathing Exercises for Anxiety and Grounding Techniques have simple steps.
- Join a support group or talk to a friend or family member who listens without judging.
- Ask your provider to screen you for anxiety at your prenatal visits. Prenatal Appointments and Tests explains what usually happens at each visit.
When to Get Help
Contact your doctor, midwife, or a mental health professional if you notice any of these signs:
- Worry is constant and hard to control.
- Anxiety affects your sleep, appetite, work, or relationships.
- You have panic attacks.
- You cannot stop unwanted thoughts or repeated actions.
- You feel sad or empty, or you have lost interest in things you used to enjoy, which can be signs of depression.
Get emergency help right away if you have thoughts of harming yourself or your baby (2). You can call or text the 988 Suicide and Crisis Lifeline at 988. The National Maternal Mental Health Hotline is free and confidential. You can call or text 1-833-852-6262 at any time, in English or Spanish (4). For emergencies, call 911.
Conclusion
Anxiety during pregnancy is common, and it is treatable. Telling your care team about it is part of looking after both you and your baby. Anxiety can also continue after birth, and Postpartum Depression vs. Baby Blues explains the mood changes that can follow. If you are worried now, start with one step today: write down what you feel and bring it to your next visit.
Sources
- Fawcett EJ, et al. The Prevalence of Anxiety Disorders during Pregnancy and the Postpartum Period: A Multivariate Bayesian Meta-Analysis. The Journal of Clinical Psychiatry, 2019.
- Cleveland Clinic. Prenatal Depression: Causes, Symptoms & Treatment.
- Postpartum Support International. Perinatal Mental Health: Signs, Symptoms, and Treatment.
- National Institute of Mental Health (NIMH). Perinatal Depression.
