Handling anxiety while pregnant

Pregnancy anxiety is common — hormones, unknowns, and the responsibility of it all stack up. Practice box breathing (in 4 counts, hold 4, out 4, hold 4) when your heart races. Two minutes of this activates the parasympathetic system and lowers cortisol measurably. Cut news scrolling and heavy content before bed. The doom-and-gloom pipeline can catapult a low-grade worry into a spiral. Replace it with a book, a warm bath, or a calm walk with a partner. If worry starts affecting sleep, appetite, or day-to-day function for more than two weeks, ask your provider for a mental-health referral. Pregnancy-specific therapy is widely available, and some antidepressants are safe during pregnancy — treating perinatal anxiety benefits both parent and baby.