Manhattan Center for Cognitive Behavioral Therapy

Schedule an appointment
  • Home
  • Teletherapy
  • Affiliated Therapists
  • Problems Treated
    • Anxiety
    • Panic Attacks
    • Insomnia
    • Posttraumatic Stress Disorder (PTSD)
    • Obsessive-Compulsive Disorder (OCD)
      • POCD: Pedophilic OCD
      • HOCD – “Gay OCD”
      • Harm OCD
      • Hit and Run OCD
      • Existential OCD
    • Depression
    • Social Anxiety
    • Health Anxiety – Get Help in NYC
    • Trichotillomania
    • Dermatillomania (Skin Picking)
  • Resources
    • What is CBT?
    • How to Get Started with CBT
    • What Is Mindfulness?
    • Worksheets
    • Out-of-state Resources
  • Training
    • The MCCBT externship
    • The MCCBT Postdoctoral Fellowship
  • Mental Health Blog
  • Contact us
Home » Mental Health Blog » A Psychologist’s 5 tips to Help You Cope with Pregnancy Anxiety

A Psychologist’s 5 tips to Help You Cope with Pregnancy Anxiety

April 14, 2023 by Rachel Chang, Psy.D.

Pregnancy is a time of many changes; it can bring about joy and excitement as well as anxiety. Learn about what pregnancy anxiety is and how to cope with it. It doesn’t need to interfere with your pregnancy experience.  

pregnant woman with anxiety

Pregnancy anxiety can focus on concerns about the health of the baby or on having a miscarriage –particularly for those who’ve suffered a miscarriage in the past. You may also be worried about your own health and how to best take care of yourself during this time.

In the later stages of pregnancy, you may worry about the labor and delivery experience as well as the recovery process. You may also worry about how your life may change after the baby is born. Many pregnant women worry about the impact of anxiety on the pregnancy.

These are all legitimate concerns! Some level of anxiety and worry is normal and expected during this time of change. However, you may want to take action to manage your anxiety if you have the following symptoms:

  • Persistent anxiety and fear that cause impairments in your day-to-day functioning
  • Out-of-control or constant worrying
  • Excessive researching of your pregnancy symptoms on the internet
  • Difficulty focusing and concentrating due to anxiety and worrying
  • Feelings of restlessness and tension, and inability to relax
unhappy pregnant woman

What Are Some Helpful Ways to Cope with Pregnancy Anxiety?

  1. Identify and modify unhelpful thoughts and thinking patterns: You may notice a tendency to worry about the worst-case scenario. This type of thinking pattern is called catastrophizing. Catastrophizing increases your anxiety and can prompt further worrying. Try to recognize the moment when these thoughts come up and remind yourself of the most likely and realistic outcome based on the facts that you know.
  2. Limit the time spent on researching information online: Having more knowledge about your pregnancy can be a positive thing. However, spending a significant amount of time researching your symptoms online can become an unhealthy habit. One problem with this type of research is that the information online is not always accurate and credible. Another is that reading about worst-case diagnoses brings on more anxiety. A third problem is that it can be hard to know if information you find online applies in your specific case. For these reasons, it is important to consult your medical providers for any concerns you may have.
  1. Attend prenatal classes: Prenatal classes aim to increase mothers’ practical knowledge about childbirth techniques, breastfeeding, and caring for a newborn. Having practical knowledge can increase a sense of control and alleviate anxiety. Prenatal classes also offer an environment where you get to exchange information with other expecting mothers. You may feel supported by listening to others’ experiences with their pregnancy and talking about your own. You may find that you’re in good company with pregnancy-related health concerns.
  2. Engage in healthy activities or hobbies: Try activities that bring relaxation and ease tension, such as taking walks, meditating, and spending time with supportive friends and family. It is important to get your doctor’s approval before starting any physical routine, of course. Keep living your life as fully as you can. Continue to engage with the world by fully participating in your relationships, work, and things you’re passionate about.
  3. Work with a mental health professional: It’s a good idea to connect with a mental healthcare provider if you’re struggling with pregnancy anxiety. Cognitive behavioral therapy (CBT) is highly effective in treating anxiety and can teach you strategies to manage your pregnancy anxiety.

If you feel you could benefit from professional help in coping with pregnancy anxiety, please reach out to us.

Contact Us

Related posts from manhattanCBT.com:

Filed Under: Articles

Manhattan Center for CBT

Stay up to date with the Manhattan Center for CBT!

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 408 other subscribers

Categories

  • Addiction
  • ADHD
  • American mental healthcare
  • Anxiety
  • Articles
  • Cancer
  • Career
  • Cognitive-behavioral therapy
  • Coronavirus
  • DBT
  • Depression
  • Eating disorders
  • Evidence-based treatment
  • Featured
  • Insomnia
  • Kids and teens
  • Mindfulness and meditation
  • OCD
  • Panic attacks
  • PTSD
  • Social Anxiety

Contact Information

Manhattan Center for
Cognitive-Behavioral Therapy
315 Madison Avenue, Suite #806
New York, NY 10017 (map)
1-646-863-4225
https://www.manhattancbt.com

Copyright © 2023 Manhattan Cognitive-Behavioral Therapy/Psychology, PLLC, d.b.a. the Manhattan Center for Cognitive-Behavioral Therapy & Paul B. Greene, Ph.D. except where otherwise noted.

Paul Greene, Ph.D. Follow

Research and health psychologist in New York City, and director of the Manhattan Center for Cognitive-Behavioral Therapy.

anxietyocd
anxietyocd Paul Greene, Ph.D. @anxietyocd ·
26 Sep

Loneliness may be the current biggest mental health epidemic in the US. It's impactful and widespread. It turns out research shows that cognitive-behavioral therapy (CBT) can help. #mentalhealth #cbtworks

Reply on Twitter 1706462846144356834 Retweet on Twitter 1706462846144356834 Like on Twitter 1706462846144356834 1 Twitter 1706462846144356834
anxietyocd Paul Greene, Ph.D. @anxietyocd ·
21 Jul

Health insurance is keeping your mind sick and wallet empty #mentalhealth

Reply on Twitter 1682386402594504705 Retweet on Twitter 1682386402594504705 Like on Twitter 1682386402594504705 2 Twitter 1682386402594504705
anxietyocd Paul Greene, Ph.D. @anxietyocd ·
2 Jul

Does your primary care doctor screen you for anxiety disorders? Turns out they should. #anxiety #PublicHealth https://www.cnn.com/2023/06/20/health/uspstf-anxiety-depression-adults

Reply on Twitter 1675637723032322048 Retweet on Twitter 1675637723032322048 Like on Twitter 1675637723032322048 1 Twitter 1675637723032322048
anxietyocd Paul Greene, Ph.D. @anxietyocd ·
19 Jun

Good news -- @liz_roemer has written a great explanation of what it actually looks like to use #mindfulness to deal with chronic pain and illness. If you've felt curious about this, take a read:

Reply on Twitter 1670918249683333120 Retweet on Twitter 1670918249683333120 4 Like on Twitter 1670918249683333120 8 Twitter 1670918249683333120
Load More

Recent Posts

  • How to Handle Depression in Your Important Relationships
  • OCD and Depression: How Are They Connected?
  • Sleep Therapist (CBT-I) in New York
  • Affect Regulation: Everything You Need To Know
  • What Exactly Is “Wise Mind” in DBT?
  • CBT: An Effective Paruresis Treatment Without Medication or Invasive Devices
  • OCD
  • Anxiety
  • Depression
  • Social Anxiety
  • Insomnia
  • Trichotillomania
  • Mindfulness
  • Panic Attacks