How to Cope with Anxiety During Pregnancy

Avail NYC exists to be a safe haven for women and men facing an unexpected pregnancy or seeking support after an abortion. We are not a medical provider.

Discovering an unexpected pregnancy can bring a wave of sudden emotions. If you find yourself feeling anxious, overwhelmed, scared, or nervous, know that you are not alone. Many women experience similar feelings, and there are strategies and resources available to help you manage and overcome anxiety during this unexpected time of life. Together, let’s explore practical tips and insights for coping with anxiety during pregnancy.

What is Anxiety?

At its core, anxiety is a natural response to something or someone you consider a threat. People experience anxiety differently, but often express feeling tension, stress, worry, nervousness, or fear as well as physical changes like increased blood pressure or rapid heart rate.



While fear is fleeting, anxiety tends to stick around. The American Psychological Association (APA) differentiates the two, writing, “Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat.” Both fear and anxiety are very real and valid responses. However, if you are experiencing high levels of stress or prolonged anxiety, consider reaching out to a mental health professional to discuss professional diagnosis and management.

Anxiety’s Impact on Body and Mind

Everyone’s experience with anxiety is unique, and anxiety can show itself through a wide range of physical and emotional symptoms. 

Physically, anxiety may mimic or magnify signs of early pregnancy. Anxiety often brings high blood pressure and high heart rate, adding to the feeling of constant tiredness. Anxiety can also cause sleeping troubles or insomnia, leaving you restless and low on energy. Headaches and fatigue are also common side effects that may intensify early pregnancy symptoms. 

Emotionally, anxiety can bring a sense of panic, uneasiness, or even doom. Feeling overwhelmed or tense is also common. Anxiety can also bring about disinterest or difficulty focusing on daily experiences. If unmanaged, the emotional strain can also impact relationships, causing feelings of isolation and loneliness.

While anxiety can take a toll, it is not something to be feared. Practicing coping strategies can offer daily relief, and talking with a mental health professional can help you find a plan for managing anxiety long-term.

Acknowledging Your Emotions

The first step in managing anxiety during an unexpected pregnancy is to recognize and accept what you’re feeling. While processing emotions may be natural to some, it may be intimidating or confusing for many others. Consider following these simple steps to begin processing your emotions: 

1. Give yourself the time, space, and permission to feel. 
2. As feelings begin to rise, let yourself feel each emotion. 
3. Try to identify and name each emotion you’re experiencing.

When you can recognize what you’re feeling, you regain control and can develop a plan for managing each specific emotion.

Identifying Your Anxiety Triggers

Understanding what triggers your anxiety is the next key step in managing it. Triggers are people, places, or experiences that cause or intensify feelings of anxiety. Anxiety triggers are unique to each person. However, common triggers for those facing an unexpected pregnancy often include health concerns, relationship changes, and financial stability. 

To recognize a trigger, practice reflective journaling. Think of a time you’ve felt suddenly panicked or anxious. Ask questions like: Who was there? Where were you? What was going on directly before? What were you feeling? 

By identifying your own anxiety triggers, you can become more aware and prepared to manage the emotions that arise.

Discover Your Coping Strategies

It’s important to note that professional support can offer valuable guidance and work with you to develop coping strategies tailored to your needs and experience.

Yet, there are many effective techniques that you can do yourself. When pregnant, it’s important that you’re comfortable, and tailor each routine to your current situation. Engaging in self-care during your unexpected pregnancy is critical, and can help ease both physical and emotional symptoms of anxiety. Other coping techniques include: 

• Deep breathing
• Meditation
• Regular exercise
• Maintaining a balanced diet

Everyone’s experience with anxiety and their most effective coping techniques are unique. Avoid putting pressure on yourself, and explore what fits you and your needs best.

Find Support 

Building a strong support system is essential. Research shows that feeling a sense of support can help settle anxiety over time. 

Whether you find community in connecting with family or joining a support group, communicate openly and honestly about your feelings and needs. As you spend time with these safe and supportive people, reflect on your emotions. Are you feeling happier? Safer? More peaceful?

Exploring Your Options 

Sometimes it can be tempting to avoid something that feels intimidating. However, learning more about your options for an unexpected pregnancy can help alleviate anxiety and uncertainty. 

Avail NYC offers confidential conversations for working through your three options with a Personal Advocate. In each conversation, you can share your feelings, process your situation, and work through pros and cons of each option. The goal of each conversation is to leave you feeling empowered with resources and confidence to take the best next steps for you. Support is available.

Avail NYC exists to be a safe haven for women and men facing an unexpected pregnancy or seeking support after an abortion. We are not a medical provider.

Other Articles