18 weeks pregnant with our baby girl š©· I havenāt felt her move yet š„ŗ Iām hoping I will soon. Once I feel her start moving.Iāll feel less anxious about how sheās doing in there.
WeMoms
2 Apr 2024
How Can I Feel Less Anxious?
How Can I Feel Less Anxious?
Let's face it, being pregnant can be a roller coaster of emotions, and sometimes that roller coaster dips into the realm of anxiety.
Good news! Mindfulness can serve as your trusty seatbelt.
Tap Into the Power of Mindfulness
Mindfulness isn't just a buzzword; it's a scientifically-proven method to center your thoughts and reduce stress.
A study published in the journal Mindfulness and Stress Management showed that mindfulness reduced symptoms of pregnancy-related anxiety by up to 30%.
- Deep Breathing: Inhale for four counts, hold for seven, and exhale for eight. Do this repeatedly to signal to your body it's time to relax.
- Mindful Eating: Focus on the texture and taste of the food. This not only enhances your eating experience but also takes your mind off stressors.
- Body Scan: Mentally scan your body from head to toe, acknowledging how each part feels. This helps you detach from anxious thoughts and become aware of bodily sensations instead.
Sweat It Out, But Wisely
Exercise can be a game-changer for mental well-being.
Physical activity releases endorphins, which are your brain's feel-good neurotransmitters.
These endorphins act as natural mood lifters and can help reduce anxiety.
A study in the Journal of Clinical Medicine recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy, unless otherwise advised by your healthcare provider.
- Walking: A simple yet effective low-impact exercise that's great for almost every trimester.
- Prenatal Yoga: This form of yoga is tailored to pregnant women and focuses on breathing, flexibility, and strength.
- Swimming: Provides a full-body workout while being gentle on your joints and ligaments, which are naturally looser during pregnancy.
Note: Always consult your healthcare provider before starting any new exercise regimen during pregnancy.
Nutrition Know-How
Anxiety can sometimes wreak havoc on your diet, leading to cycles of binge-eating followed by guilt.
But, guess what? You can eat your way to a calmer state of mind!
Foods rich in Omega-3 fatty acids, fiber, and protein can help stabilize your mood.
A study in the Journal of Nutritional Neuroscience found that adequate intake of Omega-3s reduced symptoms of anxiety by 20%.
- Salmon: High in Omega-3s and protein, itās a perfect option for a mood-boosting meal.
- Avocado: Rich in healthy fats and fiber, it helps keep your blood sugar levels stable.
- Berries: Packed with antioxidants, they help in combating stress-related free radicals.
Get Social, Safely
Last but not least, donāt underestimate the power of a good chat with friends or family. Social support is crucial during pregnancy and can be a significant anxiety-reliever.
A study published in the Journal of Health Psychology noted that women who had strong social support systems reported less anxiety and better overall mental health during pregnancy.
- Virtual Catch-Ups: If you can't meet in person, a video call is the next best thing.
- Support Groups: There are numerous online forums and communities where you can share your concerns and learn from others' experiences.
- Quality Time: Spend time with your partner or family doing low-stress activities like watching a movie or going for a walk.
Remember, you're not alone in this journey.
By adopting these mindful, physical, nutritional, and social strategies, you're well on your way to a calmer, happier pregnancy.
Always anchor yourself in FACTS and reality.
Question whether your fear is something tangibleācan you feel it, touch it, listen to it?
If not, there's a BIG CHANCE it's all in your mind.
When you find yourself asking too many questions, don't start your sentences with 'what if.' Instead, begin with 'IF THIS HAPPENS TO ME...' and follow with how you'll respond.
Remember, questions often lead to more questions, so be mindful of this.
Dig deeper
Mental Health Toolkit
1 min read
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Kelsey
21 Feb 2023
Any one 34 weeks and feel less and less movement? I know they say the bigger they grow the less you feel but Iām just curious. It gives me anxiety lol
cailynn
I felt this when I was pregnant and he was still doing good. It was also harder for me to feel him due to having my placenta in front of him.
27 Mar 2024
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Mineka
Me i be scared sometimes but then boom she starts moving I think they tire they self out n sleep then wide awake
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Jayla
5 Feb 2023
Do any of you feel anxiety and anxious because you feel like your not gets big or you canāt feel your baby and just always wondering if he or she is okay ?
Kasey
Yes, but now I feel the baby moving, which eases my anxiety š
27 Mar 2024
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Kasey
Yes.. Im so nervous because I feel like Iām small for 18w.. and I canāt feel her move yet.. I get so anxious and overthinking before every appointment..
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malyssa
21 Oct 2022
todays 8wk and 4day scan š¤ strong heart rate (180) and found out my bicornuate uterus isnāt that severe. feeling so much less anxious, this appointment was extremely reassuring.
HaileyAnn
The way you doggy is looking at you
27 Mar 2024
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Amber
Lol my baby doggie has stay right next to me too (yours is so cute š„°)
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Phoebe
16 Oct 2022
So I have an anterior placenta, does this mean I wonāt feel baby kick? Or will I feel it less š Iām extremely anxious when Iām pregnant anyway, so if I canāt feel little man kick then Iām going to be even more anxious and Iām only 15+3
Draco202
Hi! You will probably feel baby less until you get up there in pregnancyā¦ I also have one and Iām 29 weeksā¦ I feel him goodā¦ but I know the difference without one! Congrats š
27 Mar 2024
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Danielle š¦¦šŖ·
Itāll take longer to feel baby. I started feeling baby around 22 weeks and then as they grow youāll start feeling them more
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Sydney
3 Oct 2022
I feel like Iām being such a downer lately. Iām not sure why Iām feeling so depressed and anxious. Everything is going just fine and I feel angry with myself that I canāt just be happy. Anyone else feeling this weird kind of stress? Not sure how else to explain it.
Jennifer
I did around that time frame too. It could just be you body adjusting to your new little companion and sending your hormones a little wild. Make sure your support system (friends and family if they are supports for you) know what's going on so they can be there for you.
27 Mar 2024
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Sydney
Thank you for your advice! :) I guess there is so much changing, hormones are gonna be real off for a bit! Itās all a part of the process.
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William
20 Sep 2022
Well got the steroid shots for the baby lungs today. Which makes me feel less anxious about him coming early. We have to go back tomorrow after doc upping my bp medicine dosage tonight and tomorrow morning. Trying to buy as much time as possible for baby boy. š 33 weeks exactly tomorrow.
Kay
You will be fine and so will baby. The steroid shots will help your baby lungs tremendously.
27 Mar 2024
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Alyssa
30 Jul 2022
Pregnancy after miscarriage. If any of you guys got pregnant after a miscarriage, how did u feel less anxious or worry less š„“š„“ Iām still so early so Iām not having many symptoms so Iām always so worried something is wrong or will go wrong
Angel
Lil worried but praying more then anythingā¤ļø
27 Mar 2024
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Arielle
I got a fetal doppler so I could check the ā¤ļø beat whenever I wanted but I kno this can make it worse for some ppl cuz your not always able to find it especially early on its def hard not to be worried or have anxiety I still get alot of anxiety and I only have 2 weeks left but it's all in God's hands prayer def helps
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Brittany
25 Jul 2022
I wish I could my ultrasound or at least a doctor visit soonerā¦ I donāt get to know how well my baby is until 10 weeksā¦. Iām worried how things are progressing and would like to feel less anxious #1sttrimester #worries #anxiety
Camilla
I felt the same way waiting for my first appointment at 10 weeks as well. It's so hard, but it will be here before you know it! I'm anxious again for my next ultrasound that's tomorrow... I don't know if that anxious feeling will ever go away š
I just try my best to think positive!
27 Mar 2024
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Ajah
Thatās usually the norm . I didnāt get in until I was 10 weeks . Just have to stay positive that everything is going to be okay .
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Diana
5 May 2022
This scan is from this past Tuesday. I will be 9 weeks on Saturday, baby is looking good according to my IVF doctor and babies heartbeat is great, 168 bpm! I feel less anxious as each week passes. ā„ļøšš¼ā„ļø
Amanda
I bet it is a girl with that heart beat. Congrats š
27 Mar 2024
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Fay
I felt the same ways while at fertility I was mad I had to be discharged to OB however my OB team is great
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