6 Ways to Reduce Worry During Pregnancy and Postpartum
We all experience worry during pregnancy and postpartum to some degree due to the combination of having something we really care about - our baby - along with many opportunities to experience uncertainty. We worry about our health, baby’s health, relationships, work, parenting, and sleep, just to name a few. In today’s episode, we discuss six strategies for reducing worry so you can feel more present during this special time.
Here is an overview of the strategies expanded upon in this episode:
Consider the function of your worries - Do you think worrying protects you from feeling let down if something bad happened? Does it somehow feel productive to worry? Ask yourself what the worst part of no longer worrying might be to begin uncovering the purpose beneath it.
Take necessary action - If the topic of your worry is something that you can influence, it’s worth exploring if there’s anything productive you can do. For example, if your child is beginning to walk and you’re worried about her falling down the stairs, baby proofing and getting a baby gate are logical next steps before moving onto strategies just focused on mentally reducing worry!
Schedule worry time - Save your worries for a designated “worry time”, which should last for about 20-30 minutes. As worries come up during the day, jot them down for later and practice refocusing your attention on the present moment. When worry time comes, you can worry all you want, or decide not to take your scheduled worry time.
Generate alternative possibilities - When we worry, we often focus on the worst case scenario. Try to think of 2-3 other possible outcomes and evaluate how the likelihood of these compares with the likelihood of your worst case scenario. This can help reduce the black and white thinking that often fuels anxiety.
Consider how you would cope if the thing you’re worried about did happen - Sometimes, we can forget our own strength and resources. When we worry, we often downplay our ability to cope with stress, so this can serve as a helpful reminder.
Accepting uncertainty as part of life - Life challenges us to consider how we can love as fully and deeply as possible, knowing that the possibility of change and loss is always present. It can take courage to embrace what we have now - loved ones, health, or whatever it may be - and just be present without worrying what the future brings. When we can find more acceptance for uncertainty as a fact of life, we can put less energy towards resisting it and more energy towards what matters most to us.
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