Perinatal anxiety refers to anxiety experienced during pregnancy or in the year after childbirth. It includes feelings of excessive worry, fear, or panic that can interfere with daily life and well-being. Perinatal anxiety is different from typical pregnancy-related stress. It is more intense and persistent, often manifesting in physical, emotional, and cognitive symptoms.
Common Symptoms of Perinatal Anxiety:
- Constant Worry: Excessive concern about the baby’s health, delivery, or parenting
- Panic Attacks: Sudden episodes of intense fear, heart palpitations, and shortness of breath
- Physical Symptoms: Difficulty sleeping, muscle tension, or gastrointestinal issues
- Obsessive Thoughts: Fears about making mistakes as a parent or worrying about something bad happening to the baby
- Difficulty Relaxing: A sense of restlessness or being on edge, unable to calm down.
Unproductive Worry:
- Worrying About the Health of the Baby in the Distant Future:
Expecting the worst about the baby’s future health or development, even when there is no indication of any problems. This could include obsessing over potential developmental issues or imagining worst-case scenarios for the baby’s long-term well-being. - Fearing the Worst During Labor and Delivery:
Focusing on worst-case birth scenarios, such as complications during delivery, despite the likelihood of a healthy birth process. This can lead to paralysis by fear rather than focusing on preparing for a positive birth experience. - Worrying About Parenting Mistakes Before the Baby is Born:
Constantly worrying about making mistakes as a parent, such as not being able to provide the “perfect” care for the baby, even though these concerns are often exaggerated or unrealistic. - Obsessing Over Other People’s Opinions:
Fearing judgment from others about parenting choices or being overly concerned about how others perceive you as a mother. This can create unnecessary pressure and lead to self-doubt. - Constantly Thinking About Worst-Case Scenarios for Your Baby:
Imagining unlikely or extreme situations (e.g., the baby being harmed, accidents occurring), even though these outcomes are statistically rare and not supported by evidence. - Focusing on What You Can’t Control:
Worrying about things beyond your control, like the baby’s genetics, other people’s behavior, or societal expectations about parenting, can lead to feelings of helplessness and overwhelm. - Catastrophizing About Postpartum Adjustments:
Worrying excessively about postpartum issues, such as recovery, mental health struggles, or the adjustment to parenthood, without acknowledging the possibility of managing these challenges with the right support. - Unnecessary Worry About Your Own Mental Health:
Obsessing over whether you will develop postpartum depression or anxiety before giving birth, rather than focusing on self-care strategies and trusting that you will seek help if needed. - Ruminating on Past Birth or Parenting Experiences:
If the pregnancy or parenting journey involves previous trauma or a difficult birth, constantly revisiting past negative experiences instead of focusing on the current pregnancy can heighten anxiety.
Techniques to Tackle Worry and Emotional Imbalance
The DOFBA Technique: A Path to Defusing Worry
One of the most effective techniques for managing worry is the DOFBA Technique, developed by Harris (2007). It helps you shift your focus from the overwhelming nature of worry to a calmer state of mind. Here’s how it works:
1️⃣ D – DEFUSE
Reframe your thoughts by saying, “I’m having a thought that ___.” This simple shift separates you from the worry, allowing you to observe it without being overwhelmed.
2️⃣ O – OBSERVE
Scan your body from head to toe, paying attention to any areas of discomfort. This allows you to recognize physical manifestations of worry, such as tightness in your chest or jaw.
3️⃣ F – FIND & FOCUS
Once you’ve identified any tension, focus on it. Name the sensation, and direct your attention to it. This brings your awareness away from the spiraling thoughts and into your physical experience.
4️⃣ B – BREATHE
Breathe slowly into the sensation. Take deep breaths, focusing on the tension or discomfort, and exhale slowly. Repeat five times.
5️⃣ A – ALLOW
Rather than fighting the sensation, sit with it. Acknowledge that discomfort is a part of the human experience and allow yourself to be present with it. This creates peace and helps reduce the urge to control it.
Breathing Box Technique (4×4): A Simple Way to Calm Your Mind
When worry is overwhelming, the Breathing Box Technique can quickly ground you in the present moment. Here’s how it works:
1️⃣ Inhale slowly through your nose for four counts.
2️⃣ Hold your breath for four counts.
3️⃣ Exhale slowly through your mouth for four counts.
4️⃣ Pause for four counts. Repeat this cycle four times.
This simple technique can help reset your nervous system and give you a moment of calm when worry begins to take over.
Why Perinatal Anxiety Should Be Taken Seriously
Untreated perinatal anxiety can have serious consequences for both the mother and the baby. It may affect the ability to bond with the baby, disrupt breastfeeding, and lead to difficulties in parenting.
At AA Therapy, we specialize in supporting individuals experiencing perinatal anxiety, offering a compassionate and personalized approach to help manage the emotional challenges of pregnancy and the postpartum period. We use Cognitive Behavioral Therapy (CBT), a proven therapeutic technique, to help clients identify and challenge the negative thought patterns and beliefs that contribute to their anxiety.