Anxiety During Pregnancy: When Worry Stops Being Normal
- Tamara
- Aug 11
- 5 min read
Pregnancy can bring up a wide range of emotions. Alongside excitement, gratitude or hope, you may also experience anxiety, fear & moments of intense worry. Experiencing both comfortable & uncomfortable feelings does not mean that you are ungrateful or unprepared. Pregnancy is a significant life transition & it is understandable that your mind may become more focused on what could go wrong.
Some worry during pregnancy is common. You may worry about your baby's health, the birth, becoming a parent, changes to your body, finances, relationships or whether you will know what to do. These thoughts will often come & go, & hopefully you will be able to acknowledge them, seek reassurance & continue with your day.
However, sometimes anxiety becomes more persistent, overwhelming or difficult to control. When worry begins to interfere with your sleep, relationships, daily functioning, or ability to enjoy your pregnancy, it may be a sign that you need additional support.
Why Anxiety can Increase During Pregnancy
Pregnancy involves many physical, emotional & practical changes. Your body may feel unfamiliar, your routines may change, & you may be receiving a lot of new information about what to do & what to avoid. This can create a heightened sense of responsibility, particularly when you are told that your choices may affect your body.
For some people, pregnancy also brings a loss of certainty. You may find yourself thinking:
What if something goes wrong?
What if I am not ready to become a parent?
What if I don't bond with my baby?
What if I cannot cope with the birth?
What if I make a mistake?
What if my relationship changes?
What if I lose my independence?
These worries can feel especially intense because many pregnancy related fears cannot be completely removed. Scans, appointments, & reassurance may help temporarily but the anxiety can return soon afterwards.
Previous experiences can also influence how pregnancy feels.
Anxiety may be more likely if you are experiencing or have experienced:
Pregnancy loss
Fertility difficulties
Birth trauma
Medical complications
Childhood trauma
Lack of social support
Intimate partner violence
Other life stressors
Financial stress
Trauma history
Previous mental health condition
None of the above means you are destined to struggle. It simply means that your emotional responses make sense in the context of what you have experienced.
Signs that Anxiety May Need Support
Anxiety during pregnancy may need additional attention when it feels persistent, intense or difficulty to manage. Some signs could be:
Worry that feels constant or difficult to control
Repeatedly checking symptoms, searching online or seeking reassurance
Panic attacks, racing thoughts, a tight chest or a racing heart
Feeling restless, tense, irritable, or constantly on edge
Avoiding appointments, conversations, activities or places because of fear or worry
Experiencing intrusive thoughts or frightening images that feel distressing
Difficulty sleeping, often because your mind will just not switch off
Finding it hard to concentrate, make decisions or complete everyday tasks
Feeling unable to enjoy things that would usually bring you comfort
Withdrawing from your partner, family or friends
Feeling you cannot cope or that something terrible is about to happen
Pregnancy itself can affect sleep, appetite, & physical sensations, so it is not always easy to know whether a symptom is related to pregnancy or anxiety. If you are unsure, it is still worth speaking to your GP, midwife or obstetrician. You do not need to be certain that something is "serious enough" before asking for help.
If symptoms continue for 2 weeks or more, or if they are affecting your daily life, relationships or sense of wellbeing, professional support is recommended.
What Can Help?
The first step is often to name what is happening. Rather than judging yourself for feeling anxious, you might gently acknowledge: "I am finding myself worrying a lot, & maybe I need some support".
Some strategies that may help to start include:
Share honestly with someone you trust e.g. "this may sound irrational but I am finding it difficult to switch off from these worries"
Reduce anxiety provoking searches & choose a small number of reliable sources for pregnancy information
Notice what helps your body feel safer e.g. slow breathing, movement, rest, time outside, time in the park (see our nervous system regulation post for more details)
Create boundaries around conversations that increase fear or overwhelm (see our boundaries blog post for more information)
Write down your worries before your medical appointment so you can discuss them clearly with your healthcare provider
Seek psychological support, particularly if the anxiety is interfering with your life or feels difficult to manage alone
Support does not have to wait until you reach crisis point. Early assistance can help you understand your experience & develop helpful strategies before anxiety becomes more entrenched & tricky to manage.
You do not have to manage this alone
Anxiety in pregnancy is common but it does not mean you should simply put up with it. You are a unique mother with a unique pregnancy & your experience deserves to be taken seriously.
A good place to begin is by speaking to your GP, midwife or obstetrician. They can help you consider the support that might be appropriate including psychologist, psychiatrist or other perinatal mental health service.
In Australia, PANDA provides support and referrals for people affected by anxiety and depression during pregnancy and after birth. Their National Perinatal Mental Health Helpline can be contacted on 1300 726 306. If you are experiencing thoughts of suicide or harming yourself, call 000 in an emergency or contact Lifeline on 13 11 14.
You do not need to wait until your worry disappears before reaching out. Sometimes the first step is simply allowing someone else to understand how difficult things have been feeling.
Pregnancy can be a time of uncertainty, but you deserve support as you move through it. Feeling anxious does not mean you are failing. It means that something within you may be asking for care, understanding & connection.
If you would like to work with Connected Threads Psychology you can reach out:
If you would like to explore support for pregnancy related anxiety, you can reach out via our Contact Us page, or call 0482 032 330 to find out more.
We are located in Pymble, on Sydney's North Shore or Australia wide via telehealth.
If you found this helpful please see these other posts you might also like:
For further reading about Anxiety in pregnancy please check out these links:
This article is for general information and is not a substitute for individual medical or psychological advice. If you are concerned about your mental health or physical wellbeing during pregnancy or the postpartum period, please speak with your GP, midwife, obstetrician or perinatal mental health specialist.
