How To Manage Prenatal and Postpartum Anxiety

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You, too?

You’re not alone!

Anxiety is very common, and for many people (including myself), pregnancy and/or postpartum can make it more intense. At least ten percent of people experience anxiety when they are pregnant and/or postpartum (and honestly I’m willing to bet it’s more than that.)

I’d like to take a moment to wrap you in a warm, virtual hug. I know how difficult it is to cope with both prenatal anxiety and postpartum anxiety.

It has been almost a year since I was suddenly overcome with crippling anxiety during my pregnancy with my third son, Huxley. I ignored the signs and my needs for too long, and ended up so panic-stricken at 39 weeks that I begged my midwife to induce me so that I could escape the symptoms.

When you start to have anxiety during pregnancy or postpartum, it is important not to dismiss your feelings. It can be tempting to try to bury the feelings you’re having; to ignore them and distract yourself with other things. However, this is exactly why I ended up in a panic-stricken state, unable to eat or sleep for three days before finally calling out for help.

This is why I’ve decided, for the one-year anniversary of my third birth experience, to write this article teaching others how to manage anxiety during pregnancy. I want you to LEARN FROM MY EXPERIENCE. Don’t repeat my mistakes. Take care of yourself and reach out for help before things get too intense! Once I started actually taking care of myself, my anxiety began to decrease steadily until eventually I no longer noticed it regularly.

Here are some trusted anxiety remedies to help you manage your anxiety during pregnancy:

1. Stop drinking caffeine
   I know you might not want to hear this, but if you regularly feel anxious, you probably need to break up with your daily coffee habit. I LOVE coffee. I miss coffee. I even crave coffee when I’m pregnant! But I can’t let myself have it. Not even decaf. Caffeine is a major trigger for anxiety, so it’s a good idea to just stay the heck away from it if you’re trying to reduce your anxiety symptoms during pregnancy or postpartum.

2. Don’t “Overdo It”
   When I was pregnant with my third babe, we moved cities when I was over 7 months along. We packed up an entire 2000 square foot home and moved 2.5 hours away with our first two kids (and two cats) in tow. Then, every day from sun up to sun down, I was unpacking and nesting like a mad woman. I was so intent upon having my home ready for the baby that I drove myself nuts by not allowing myself time to relax, to decompress, to CARE for myself. You need time to take care of YOU. Try not to put too many responsibilities and tasks on your plate if you can help it. Let the house be a little messy. Let the projects wait. Be sure you are feeling stable and well-rested before taking on another task.

3. Get Plenty of Sleep
   To follow up with my last point, make it a priority to get plenty of sleep. I know it can be hard during pregnancy… and it’s definitely difficult postpartum with a newborn… but sleep is of the utmost importance to your mental health. Use sleep meditations on YouTube to fall asleep quickly after crawling into bed (I like the ones by Jason Stephenson). Use a pregnancy pillow to make yourself more comfortable (a number of my clients have raved about this one). If you don’t get enough rest at night, make naps a priority during the day (especially if you have a newborn keeping you up at night). Do whatever it takes to get more rest!

4. Eat Healthy, Whole Foods
   Did you know that artificial & refined sugars and processed foods can actually cause anxiety? Have you noticed the effect those types of foods have on you? I sure have! It is a good idea to avoid fried foods, junk foods, sodas, candy, etc. if you are struggling with anxiety (and even depression) while pregnant or postpartum (or anytime really). If you’re wondering exactly what foods are best for you, I really love the book “Real Food For Mother and Baby” by Nina Planck. She also wrote “Real Food,” which is for anyone and everyone and doesn’t focus on the childbearing year/feeding your baby.

5. Meditate
   I know, I know. People say this all the time but maybe you don’t know what it even means to meditate, so you skip over this and try the next suggestion. But I’m here to tell you YOU DON’T HAVE TO KNOW WHAT YOU’RE DOING FOR THIS TO WORK. You can follow along with a guided meditation — this one is great when you’re already feeling anxious, and lasts only 30 minutes. You can also search “10 minute guided meditation” on youtube and surf through the results to find one that you love. It’s more about taking the time for yourself. Taking time to relax and unwind, and to clear your mind. Extra points if you can take a short walk (even just into your own yard, or on some grass in a park) barefoot and take some relaxing breaths of fresh air. Walking barefoot on the earth is actually called “Earthing” and is proven to have a positive effect on mental health. I’m serious, check out this study.

6. Take time to yourself every day
   This may seem really simple… or it may sound impossible (helloooo mom life)… but seriously, you need SOME time to yourself every day. Time to journal. Time to breathe and stretch. Time to check in with yourself and your needs. Time to express your creativity. Time to soak in the bath. Time to cut your nails and tweeze your eyebrows in peace. Time to drink a warm cup of herbal tea. Time to read a couple of chapters of a book. Time to meditate. Time to do yoga. Whatever you spend YOUR time doing, make sure to take it! Don’t constantly put yourself on the back burner. Demand time. Plan for it. Make it non-negotiable.

7. Exercise; Stay Comfortably Active
   You don’t need to be training for a marathon or anything crazy… just devote 10-30 minutes per day to light exercise. Follow along with some prenatal yoga videos, go swimming, go for morning or evening walks with your significant other (or your fur baby)… you get the idea. Because as Elle says on Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands.” Minus the part about shooting husbands because that’s not really relevant here. But seriously — exercise is proven to reduce stress, anxiety, and depression.

8. Get Acupuncture
   This one is SO IMPORTANT. I cannot recommend this enough. During my second pregnancy, I was committed to regular acupuncture treatments. I told them to hit the points for relaxation and anxiety relief when I went every other week throughout my pregnancy (starting in my second trimester). When I was halfway through my third trimester, I started going once per week. I never noticed any anxiety symptoms. In fact, that was my happiest pregnancy, and I think a lot of it had to do with the regular acupuncture treatments.

9. Get Regular Massage
   This study found that people who received regular massage therapy for 12 weeks had a 50 percent reduction in anxiety symptoms. And the benefits weren’t short-lived: Symptom reduction remained at 50 percent at the 26-week mark even after the therapy had ended.
   Massage is such a wonderful form of self-care and preventative holistic therapy. I think we tend to think of it as a luxury, but it is truly a form of healthcare.

10. Use Rescue Remedy Drops
    Rescue Remedy is great when you are having acute anxiety symptoms. For example, during my third pregnancy I did something totally dumb… I drank COFFEE (a major trigger for my anxiety). I was super energized, cleaning my entire house, when it hit — a major panic attack. My heard was pounding. I gulped down a glass of water and ate a banana to try to give my body something else to bring me back to equilibrium. Then I remembered my rescue remedy. I quickly took the recommended dose and then went to lay down. It wasn’t long before I felt the flower essence start working its magic. I mean I really felt more subdued, as if I had taken a pharmaceutical anti-anxiety drug. I ended up taking a short nap and woke up feeling much better. Now I keep this on hand all the time, and it makes me feel more secure just knowing I have it around. You can buy Rescue Remedy here. Rescue Remedy is a “flower remedy” or “flower essence” medicine… very similar to homeopathic medicines. They are made from wild flowers and according to my own care providers, they are safe for pregnancy & while breastfeeding, but you should of course consult your own provider with any questions about their safety in relation to you.

11. Consider Homeopathy
    It is common for those of us afflicted with anxiety not to want to take medications that will dull our senses. There can even be some anxiety around taking medicine.. ESPECIALLY if you are pregnant and/or breastfeeding, since the risk of side effects can be frightening. This is why I love the flower essence remedies & homeopathic remedies. They give me an option that is not pharmaceutical to try first.
    These homeopathic remedies are generally considered safe while pregnant and/or breastfeeding, but again, consult your care provider just to be safe. In homeopathic medicine, there is no measurable amount of the active ingredients, which makes it extremely safe. There are only trace amounts— nanoparticles— of the active ingredients detectable in these medicines.
    
    Aconitum Napellus, 200c - Homeopathy practitioners recommend aconite (aconitum napellus) for intense, sudden anxiety, panic, or fear. Panic could be connected to past trauma. Symptoms of this type of panic include dry skin, dry mouth, and fast heartbeat. You can find it here.
    
    Argentum Nitricum, 30c - Generally known for alleviating symptoms of stage fright. It is also known as the “what if” medicine… it works well for those who are constantly worrying about “what ifs” in their minds. Great for anxiety that is accompanied by gastrointestinal issues (bloating, excessive gas, IBS, etc). I was given this after laboring for over 30 hours with my first. I was still very afraid of the contractions.. and I also felt watched by my birth team at that point. My midwife administered a few balls of this, and my baby was in my arms soon after! It seemed to really get me out of my head to allow my body to do what it needed to do. You can find it here.
    
    Arsenicum 30c - The person who needs this remedy worries about everything that has to do with survival: income, housing, health, insurance, and the like. They might be worried about bills, or that their partner will lose their job, or that they won’t have enough support, or even that their home is too full of toxins for their baby/child. They fret endlessly. They may also have diarrhea, and/or a runny nose that accompanies their anxiety. If this sounds like you, buy arsenicum here.
    
    Ignatia Amara 30c - For nervousness due to emotional upset. For the type of anxiety that keeps you up thinking about conversations & interactions that went wrong.. “I wish I said that.” For the person lying awake at night brooding over every little emotional upset. Buy it here.
    
    Pulsatilla, 30c - Usually a remedy for clingy/fussy children. People who need this remedy often express anxiety as insecurity and clinginess, with a need for constant support and comforting. The person may be moody, tearful, whiny, even emotionally childish. You can buy it here.

12. Herbal Support
    These herbs are generally considered safe while pregnant and/or breastfeeding (consult your care provider before use), and work to ease anxiety symptoms:
    
    Stinging Nettles — Nettles strengthen the adrenals, which relieves anxiety. They are also high in calcium, which is known to keep the nerves steady. They provide many different micronutrients to support pregnant & breastfeeding mamas. Buy them in bulk here (this is the brand that I buy and I have been very happy with the quality). Make tea, or do an infusion of nettles (1 cup of nettles in 1 quart jar; pour boiling water over the herbs and let sit for 4+ hours. Keep refrigerated and drink within 48 hours.)
    
    Oatstraw — This herb is a magenesium-rich powerful nervine. It helps take the edge off and make life seem more manageable. It is also high in calcium, like nettles. Preparation is similar to Nettles. You can make a tea (put loose herbs in a tea strainer like this one, which is my husband’s favorite because it is so easy to use), or make an infusion. You could even do an infusion with 1/2 nettles and 1/2 oatstraw. These two herbs have very different flavors though, so you might not want to mix them. (Nettles are good iced, but not sweetened.. as a very green drink. Oatstraw is good warm and lightly sweetened with honey.) Bonus: Oatstraw is great for reducing/preventing varicose veins, and is also rich in micronutrients that help support pregnant/breastfeeding mamas. Buy them here.
    
    WishGarden Baby Blues Mood Support Tincture — This tincture was created to support mamas through the postpartum blues, but it also works great for warding off postpartum anxiety. It is a powerful (yet gentle) combo of herbs that help support healthy hormone levels. WishGarden is a very trustworthy, woman owned business that has been creating herbal preparations for over 30 years. They only use the highest quality, sustainably sourced organic & wild-crafted herbs to make their products, which is why I trust them. You can buy this tincture here.

13. Therapy / Counseling
    It can be SO helpful to have a safe place to talk through your feelings. Therapists provide this space, and they can help you learn some tools for coping with anxiety. Don’t be ashamed to reach out for help if it’s getting hard to live with the symptoms of anxiety.

14. Anxiety Medicine
    I know this is always the last resort, but we shouldn’t turn our noses up at it if it’s necessary for us to live life to the fullest. It is good to have an open mind about anxiety medicine, and if your anxiety is affecting your quality of life despite everything you’ve tried, then it’s probably time to talk with your care provider about anxiety medication options. Be honest with them about your symptoms, and about what you want your medication to do for you. Talk about the risks and benefits of each of your options. If your care provider isn’t willing to have a quality discussion with you, find another provider or even a specialist who will. I wish I had reached out to my providers earlier when I was pregnant with Huxley. I could have probably avoided the debilitating anxiety at the end of my pregnancy with him if I had treated it sooner. Don’t assume that there are no safe options while pregnant and/or breastfeeding. If you really need the medication, there are options. This article tells one mama’s story of crippling anxiety that began in her first trimester, and how she chose to treat it with medication rather than live in a state of panic.

This is by no means a completely exhaustive list, but I included all of the things that have worked for me personally. I hope they help you as well.

Anxiety can arise for many reasons, and it can present itself in many different ways. This article talks about the many signs & symptoms of anxiety, as well as some possible causes. It is very important to realize that you do NOT have to suffer through this alone— you need to reach out for help. You are not broken, you are not weak. Feelings of anxiety during pregnancy and postpartum are common, but you need to address them so that you can enjoy your life without the anxiety affecting you negatively.

Have you experienced intense anxiety? What is something that helps you?

If you find yourself feeling anxious about the birth process, consider using my Empowered Birth Toolkit to help yourself prepare for your birth experience. We tend to fear the unknown. You can also check out my absolute favorite in-depth birth prep course, which teaches you how to have an autonomous, powerful birth experience.

I also offer one-on-one virtual doula sessions, during which we can discuss and dissolve your fears regarding birth, so that you are able to dive into this experience without anything to hold you back.