I've always had a lot of anxiety. What can I do to keep it under control during my pregnancy?

Pregnant women go through a life stage that we know is especially sensitive and makes them more vulnerable to mental health issues. It's a myth that pregnancy protects mental health. Having experienced anxiety previously increases the likelihood of experiencing it during pregnancy as well.

There are different things we can do to control anxiety.

• Breathe. When we're anxious, we tend to take short, shallow, and very rapid breaths. Practicing slow, cyclical, and deep breathing can help reduce anxiety because it activates the parasympathetic nervous system, which is responsible for initiating relaxation once the perceived danger has passed, and helps us return to a state of calm.
  How to do conscious breathing?
  • Take a 3-second breath.
  • Hold your breath for 1 second.
  • Exhale for 3 seconds and hold your breath for another second before inhaling again. Make sure the air reaches the bottom of your lungs, filling them completely.

While breathing this way, try to focus your mind on the present moment. You can concentrate on your breath, on how the air enters and leaves your body, on the pressure of the air inside you… When you find your mind has wandered, without judgment, gently bring your focus back to your breath. Practice this a couple of times a day for 10 minutes.

• Take care of yourself physically, make sure you are sleeping all the hours you need.
• Physical exercise is the best way to reduce stress levels in our body.
• Identify your thoughts . If they cause you anxiety, analyze them. Ask yourself if they are real or a product of your fears. Look for evidence for and against them, and try to generate more realistic alternative thoughts.
• Be kind to yourself. It may not be how you'd like to feel right now, but punishing yourself for it will only create more guilt and anxiety.

If anxiety intensifies and significantly interferes with your daily life, seek help from your GP, gynecologist, or midwife.