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Relaxation Techniques to Relieve Anxiety During Pregnancy

written by: Diana Cooper • edited by: lrohner • updated: 7/31/2011

It is common for some women to experience anxiety during pregnancy. Fortunately, these pregnancy relaxation techniques and herbal remedies can help relieve anxiety naturally.

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    Anxiety During Pregnancy

    Treating Anxiety with Chamomile (image in the public domain) Feeling anxious during pregnancy is common. You are bringing a new life into the world which can be scary to many and your body is going through major changes, including an increase in hormone levels which can disrupt brain chemistry. Although it is normal to feel more anxious when pregnant, measures should be taken if anxiety is regularly interfering with your daily routines.

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    Treating Anxiety During Pregnancy

    Talk to your partner, a family member, or a friend about your concerns.

    Ask for help when you feel overwhelmed with chores.

    Make time for yourself everyday to relax:

    • put your feet up and read a good book
    • take a nap
    • take a warm bath and add some calming essential oils (such as chamomile, jasmine, and lavender) to your bath water
    • meditate.

    Drink a cup of chamomile tea (German chamomile). Chamomile is a gentle herb that treats anxiety by relaxing nerves. Drink 1-2 cups during the day as needed and drink a cup before going to bed.

    Listen to soothing music. According to researchers from the College of Nursing at Kaohsiung Medical University, Taiwan (published in the Journal of Clinical Nursing), music therapy showed a significant reduction in anxiety in pregnant women.

    Additional pregnancy relaxation techniques includd doing breathing exercises in the morning, before bedtime, and as needed during the day:

    • close your eyes
    • take in a slow deep breath through your nose (using stomach muscles)
    • wait 3-5 seconds
    • slowly exhale through your mouth.

    Fresh air and sunshine can help relieve anxiety.

    Exercise (as permitted):

    • yoga
    • brisk walking
    • swimming.

    Eat a healthy diet and get a good nights sleep.

    Join a support group.

    For some people, professional counseling may be needed when treating anxiety. Not only can it be unhealthy for you, some studies suggest anxiety during pregnancy (mostly chronic and/or severe cases) can lead to problems like preterm labor and an increase risk of your child developing ADHD and asthma.

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