Understanding Perinatal Anxiety
Perinatal anxiety refers to high levels of worry or distress experienced during pregnancy or in the first year after birth. It is a very common experience, affecting around one in five women. Unlike the occasional worries that often come with motherhood, perinatal anxiety feels persistent and overwhelming, yet it is highly responsive to warm, evidence-informed psychological support.
Recognising the Signs
Anxiety can show up in many ways. You might notice changes in how your body feels, how you think, or how you act in your daily life.
Physical Sensations
You might experience a racing heart, shallow breathing, muscle tension, or a 'knot' in your stomach that won't go away.
Uncontrollable Worry
Finding it hard to quiet your mind, constantly thinking about 'what if' scenarios regarding your baby's health or your own ability to cope.
Restlessness
Feeling constantly on edge, 'wired but tired', or unable to sit still and relax even when your baby is sleeping.
Sleep Difficulties
Struggling to fall asleep or stay asleep because your mind is active, even when you have the opportunity to rest.
Intrusive Thoughts
Unexpected and upsetting images or thoughts about 'scary' things happening, which can feel very overwhelming.
Avoidance
Starting to avoid certain places, people, or activities because they trigger feelings of panic or intense worry.
Reassurance Seeking
Frequently asking others or professionals for reassurance about your baby, pregnancy, or parenting decisions to ease persistent anxiety.
Gentle Strategies for Calm
Managing perinatal anxiety starts with small, compassionate steps. Practice grounding exercises like the '5-4-3-2-1' technique to anchor yourself in the present moment, or try rhythmic diaphragmatic breathing to signal safety to your nervous system. These tools are skills you can build over time, offering a sense of stability amidst the transitions of motherhood.
When to Seek Help
Remember, it is okay to need more support. If your worries feel constant, interfere with sleep or self-care, or cause significant distress, reaching out is a brave first step. At She Thrives, we offer a safe, judgment-free space to help you navigate these feelings and find your way back to yourself.