Worrying during pregnancy is completely normal and a natural reaction to a new situation. It really happens to keep you safe. Our body and mind are telling us to put more attention into something, but sometimes worrying can become too strong and prevent us from living. 

I found out I was pregnant 6 weeks into pregnancy, and for the first months, my mind was completely occupied with worries and fears. I allowed my negative thoughts to spin out of control and cause me a lot of anxiety. Finally, I realized, that if I stay in the energy of fear, worry, and negativity, I will grow my baby in that anxious energy. It was time to learn to manage the worrying.

6 months pregnant, I still find myself worrying every day (I don’t think it’ll ever go away), but I’m able to keep it in control. Practicing mindfulness in this period of life has helped me to focus on the positive.

What am I worrying about during my pregnancy?

These are the things that caused me worry in the first two semesters.

1-3 months

• Telling my partner? How will he react?
• All the things I was doing “wrong” before I knew I was pregnant like partying, eating sushi, abdominals, dying my hair, doing my nails, the medicine I took
• Foods that I can’t eat while pregnant, and finding out after having already eaten it 
• Movements I did that I read online I shouldn’t be doing
• Fear of the results of the first ultrasound and blood work
• Fear of losing the baby before 12 weeks
• Having to keep pretending like nothing’s happened, because it’s too early to tell others

4-6 months

• Questions from others after telling them that I’m pregnant, and not knowing the answers
• A sudden weight gain after 5 months
• Seeing my body change and expand so quickly
• I should know so much about the baby care, but I don’t (yet)
• How to reorganize at home to make space for the baby?
• Buying a crib, stroller, etc., but not knowing what qualities they’re supposed to have
• Comparing to others
• Your health and changes that might be happening
• Can I travel/ what should I consider when traveling?
• Adjusting eating habits: eating less at a time, eating fiber, getting enough iron…
• “My boyfriend keeps living like before, while I have to change everything.” 
• How to keep up my productivity at work?

What practices are helping me to manage my worrying during pregnancy?

1. Becoming aware

We have to start by sitting down to think, taking awareness of our thoughts, and giving a name to our worries.

• I wrote all the worries I had in my diary. I went through them and tried to find out where I could find help for each worry. 
• Morning Journal: I write about how I feel every day, what worries me, what sensations I have in my body 

2. Finding an outlet

After recognizing WHAT those worries are, it’s so important to find an outlet for them. This way we can prevent the worries of blocking our energy, getting out of hand, and even creating trauma. The best way to do this is to tell someone, but you can also find an outlet in another way.

• Speaking to my partner, mom, friend, or doctor. (Not just searching online.)
  • I was crying a lot and feeling very low. I spoke about it with my nurse, and she had me do some blood work. Turned out my thyroid wasn’t working properly in pregnancy, so I was assigned a medication that helps with this. My mood improved in one week! Had I just held it in, I would’ve been suffering, but talking about it, I got help.
• Creative writing: Writing to my daughter, writing about the future, and writing my blog
• Dancing, moving to the music, and releasing the energy I was holding in my body.
• Converting my negative thoughts into positive counterparts, and repeating them as mantras.
  • for example, if my concern is “I don’t know how to be a good mom.”, I would turn it into affirming “I am a mother who is learning and growing every day”.

3. Creating positive energy

With the energy released from all the worrying, we can now focus on generating positive vibrations. This is the best part! Positivity isn’t a mood that you wake up in, but rather a practice. Choosing to practice positive thoughts and generate good vibes every day, instead of staying in a low vibrational state. 

• Exercise: any form of exercise (that is safe for a pregnant woman) releases endorphins and serotonin. I picked ones that feel fun and supportive to my health: pregnancy pilates, barre, yoga, and gym keep me active about 4 times a week.
• Listening to an active meditation in the morning. I use Insight Timer.
• Putting on makeup and dressing up every morning – even if I don’t always feel like it.
• Going for a morning walk. Getting light in the morning is important for the circadian rhythm. Fresh air and movement wake me up. I see people on the streets and feel active. 
• Eating my favorite foods.
• Repeating positive affirmations
• Being selective with social media content – choosing good vibes
• Creating a clean and inspiring environment

Whatever physical symptoms or thoughts there are, they exist for a reason: to bring your attention to something. Practice awareness of the worries to help you in making them your friends. Find an outlet for the worries, and talk to someone. Lastly, start practicing habits that generate good energy in your day. 

I hope sharing my experience can give you some ideas on how you can manage your worries when pregnant!