From upsetting thoughts and feelings to uncomfortable physical sensations - anxiety is a sign that our brain has changed the way it is processing information.
Anxiety thrives on fear and worry. It’s like a mental switch that sets off a ‘danger’ alarm. Often our anxious response to the potential threat is out of proportion to what’s happening or possible, and may trigger intense feelings of fear, shame and guilt.
Learning about anxiety and your personal warning signs can help you to identify when it’s time to de-stress.
Foundations of anxiety management: Rest, eat well - and breathe.
Pregnancy and caring for a baby can increase fear-based thoughts and feelings. The focus is often protecting your baby and worrying about parenting. If anxiety is interfering with your enjoyment of life, and relationship with your bub, consider talking to someone about how you’re feeling.
Resting whenever possible, eating well and avoiding or reducing use of alcohol, caffeine and nicotine can help to reduce anxiety.
Helpful Information
Self-care for pregnancy and new parenthood
“Ask yourself: How likely is (source of anxiety) to happen? Is there evidence for/against this? How would I manage? Think about times you’ve managed before.”
Breathing exercises
Breathing exercises can be a great distraction for your mind and help relax your body and reduce stress.
Set a timer on your phone for 1-2 minutes and try these.
Note: For some people, breathing exercises may increase anxiety levels - try one of the other relaxation exercises listed instead.
1
Box breathing
2
Waltz breathing
3
Belly breathing
Relaxing, pleasurable activities to de-stress
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Connecting with other people
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Sensory activities
3
Move your body in ways that feel good
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Play a game on your phone
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Creative hobbies
“I started learning piano and drawing to keep busy, because my mind wandering wasn’t good for me, and reading didn’t use the pent-up energy in my body.”
Tip: If you have toddlers or older children, invite them to do breathing or relaxation activities with you – everybody needs time to de-stress, including little ones.
These strategies can be used whenever you need them – at home, while travelling, in public, or waiting for an appointment.
If you’re looking for other ways you can care for your mental health and wellbeing at home, read Self-care for pregnancy and new parenthood for a whole range of activities for you to try.