Pregnancy is an exciting time- and also one that has anxiety writ all over it. With the due date around, it is common for expectant mothers to experience anxiety during pregnancy in the third trimester as well. You will soon become a parent of a tiny little bundle of joy. It is, but obvious to go through a rollercoaster of emotions. For some women, pregnancy could be happy as they get towards the end of the phase, while for others it could be exhausting and tiring.
Your thoughts may be spiralling around with every passing day in the third trimester which is why many moms-to-be experience panic attacks during the later stage of pregnancy at night. Since pregnancy is an emotional time, expectant moms go through mixed feelings, and hence the pregnancy fears and anxiety during pregnancy third trimester are common.
The whole phase of pregnancy is filled with anxiety- if in the first trimester it is about nutrition, the second one is all about whether the baby is kicking enough, and anxiety in the third trimester of pregnancy is lined with worries of labor, delivery, breastfeeding and being a mother. Know how to cope with anxiety during the third trimester of pregnancy.
Is Anxiety Normal In The Third Trimester
Anxiety is normal during pregnancy, especially in the third trimester. If you are feeling anxious in the third trimester you need to prepare yourself for the things that you are worried about the most. Every pregnant mom — be it the first delivery or the fourth, feels the same level of anxiety. There can be a lot of uncertainties about your health, the arrival of the baby, and the life after.
The third trimester is the time of anticipation as soon the nine months of the wait time is going to end. Since you have a lot of things to think about, being worried or anxious is common during pregnancy. According to a source, 52% of pregnant women face anxiety during pregnancy.
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Because of changes in the hormone, pregnancy stress, stress of labor, and anxiety during pregnancy third-trimester increases. Anxiety can occur at any time during pregnancy, or it may also occur after delivery. Knowing how to cope up with it makes it easy to deal with.
Does stress affect the baby in the third trimester?
While you bring a person into the world, you start worrying about everything. Are you eating right? Is my baby safe? Will the delivery be easy? Will I be a good mom? How will the finances be managed? And so on and so forth. Though feeling stressed during pregnancy is common, this could at times increase towards the due date due to third-trimester hormones anxiety.
However, a high level of stress for a continued long period could cause health issues like high blood pressure. Although stress can be more challenging to manage during pregnancy, it is important to try to relax. Stress can increase the chance of a preterm baby. The risk of stillbirth is high due to stress, according to a source.
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Although normal stress is unlikely to cause harm, we can see from studies and research that chronic stress is associated with negative pregnancy outcomes. Hence try to avoid being anxious and reduce being stressed.
9 Tips To Cope With Anxiety During Pregnancy Third Trimester
Pregnancy though is mostly related to happiness and excitement could also be equally stressful. Pregnancy may also increase your risk of developing anxiety attacks which indeed could be a challenge to handle. Too much stress can be unhealthy for you and your baby.
Anxiety attacks are those brief moments of intense anxiety where you are likely to experience symptoms such as rapid heartbeat or chest pain or shortness of breath. anxiety attacks are moments of intense anxiety that manifest in physical symptoms. During an anxiety attack, you are likely to experience more stress as you are not only worrying about yourself but also about the little one inside you.
Anxiety during pregnancy in the third trimester could be due to factors such as hormonal changes during pregnancy or stress and worries of pregnancy.
Listed below are 9 tips to cope with anxiety during pregnancy in the third trimester.
1. Talk about anxiety during pregnancy third trimester
When a pregnancy is confirmed, everyone talks about it, but it becomes something everyone has become used to by the time you step into the third trimester. If you are feeling too anxious during the pregnancy’s third trimester, it is recommended you talk to someone with whom you feel comfortable. Opening up with someone could be a vent and also a source for seeking help.
Doing this will let people know that you need some help and things would be handled accordingly. Anxiety and stress can even lead to depression, though not always but they are linked. Also, you may seek medical advice from your doctor in case you need a trained person to help you deal with it. Counseling may help you cope better with anxious feelings.
2. Relax your mind to deal with anxiety in the third trimester
Relaxing your mind without working out much physically could be an easy task to cope up with anxiety during pregnancy in the third trimester. Simple techniques such as meditation, acupuncture, massage therapy, and deep breathing exercises could be an instant relief to help you tackle panic attacks during the later stages of pregnancy at night.
Sit in a comfortable place with your eyes closed. Inhale and exhale slowly to release tension in your muscles. Repeat as and when your mind starts to serve you fear and stress.
3. Try to get more sleep
Lack of sleep is seen to cause anxiety issues even for healthy persons. Anxiety is a natural part of us. With the due date around, pregnant women tend to feel afraid or worried about many things, and fear of birth is most prominent. This is because of anxiety during pregnancy in the third trimester which leads to less sleep.
Your mind becomes easily tired and exhausted when you do not have adequate rest. Make it a priority to rest as and when possible. In case you are a person who wakes up frequently at night, try to take a quick nap when you get time.
Sure, sleep can be a luxury during the last trimester of pregnancy but it is important to sleep a minimum of 7-8 hours per day and get adequate rest. If you have problems sleeping during pregnancy talk to your doctor for advice on better sleeping positions.
4. Stay active to reduce anxiety during pregnancy third trimester
Staying active throughout pregnancy is helpful in many ways. It is also an easy way to reduce tension and anxiety immediately. A quick 10-minute walk could change your mood and deviate your mind from anxiety.
Engaging in physical activities such as gardening, folding clothes, cooking is also an option. However, if you are at risk of preterm labor, have a word with your doctor.
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6. Try writing about anxiety during pregnancy third trimester
Sometimes you might not feel like talking about what you are undergoing. However, remember that such a situation would only calm when the thoughts are being vented. Try to maintain a book where your thoughts are written and you are free without the fear of judgment. Penning your thoughts in a pregnancy journal will really help you see through what you are feeling.
Writing down your anxieties helps you prioritize your worry and you can even keep track of it to discuss with your doctor if needed.
7. Empower yourself to fight anxiety during pregnancy third trimester
Tokophobia is the fear of childbirth. In case you have anxiety issues about childbirth, sign up for a birth class that shall throw some light on delivery and child upbringing. Learning about the different stages of labor and what happens to the fetus will make you prepared to welcome the little one.
You can also discuss with other expectant mothers who are part of the group which helps you reduce anxiety. Never feel embarrassed to share your thoughts as it matters the most.
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8. Seek support
Mental health during pregnancy is related to the amount of support you receive throughout your pregnancy. Support can be for physical household work or mental issues like someone to vent your feelings out. Never feel ashamed or never hesitate to seek help from your support system.
9. Mindfulness
Mindfulness has been seen to reduce anxiety during pregnancy. Mindfulness is accepting what happens at the moment and not worrying about the future. Training these muscles in your brain helps to deal with stress and anxiety in a better way. Although it sounds like a simple concept, it’s harder in practice.
Mindfulness is not about erasing thoughts, emotions, or pain. You just practice being aware that your problems and fears exist and you get to accept them, which will lead to a calmer state.
Conclusion
Feeling stressed and anxious during pregnancy is common. Those who have anxiety about delivery and childbirth can learn to improve their mindset over time by repeating short, positive phrases — birth affirmations. Keep in mind, stress and anxiety can lead to headaches, upset stomach, and fatigue.
Anxiety during pregnancy in the third trimester is common. Even if there is no real danger or you don’t know the cause, you may feel you are losing control of your reactions and start panicking about everything. Also, during pregnancy specifically, you may be more or less likely to experience panic attacks. Since pregnancy brings about new stresses, many women experience mental health changes during this time. It is important to take care of your mental health is just as important as taking care of your physical health. If you feel guilty about