8 Ways To Calm Anxiety While Pregnant
Anxiety While Pregnant
Are you wondering which herbs are safe during your pregnancy for stress and anxiety?
In this post, I'll cover the top eight botanicals to ease your sleep and anxiety that are safe during pregnancy.
>>>>But, first- please note that the stronger herbs {Valerian, Skullcap, Passion Flower, and California poppy}; although suggested, may be considered, but due to lack of studies and their safety, they should be limited to:
short-term use
and avoid in the first trimester
How to Calm Anxiety While Pregnant
Keep in mind that teas are very nutritious and typically the chosen method during pregnancy, but when you need a quick method to get to sleep faster, you'll want to choose a tincture or extract.
Consider drinking the teas 2 hours before bed to prevent nighttime waking.
And, you always want to check with your doctor before adding any new herbal remedies, especially for first-time pregnancies.
See your doctor right away with any of the following signs:
vaginal bleeding
herpes breakout
severe pelvic or abdominal pain
severe mid-back pain
edema of hands and face
severe headaches, blurry vision
rupture of membranes before 37 weeks
regular uterine contractions
No fetal movement
So what are some common symptoms of prenatal anxiety?
10 Pregnancy Anxiety Symptoms
Here are the ten most common symptoms moms say they have when they experience anxiety.
You can't sleep and have insomnia
heart palpitations - a quickening of your heart
dizziness, light-headed
stomach issues
tight chest
shortness of breath
headache
sweating
can't focus
crying spells
What can you do about it?
Gradually add in one botanical at a time and consider walking daily, along with making yoga and meditation a priority to soothe your stress now - naturally.
Natural Remedies for Anxiety During Pregnancy
#1 Lavender {Lavandula officinalis}
To promote sleep and relieve anxiety, generally considered safe during pregnancy
The essential oil has been shown to inhibit the stimulant effects of caffeine.
The herb should be taken as a tea or tincture, and the essential oil should never be taken internally during pregnancy.
Keep in mind that essential oils may have an estrogenic effect on us, especially when taken internally.
#2 Chamomile {Matricaria recutita}
To promote relaxation, treat insomnia, and digestive pain, such as gas. Drink tea nightly 1-2 hours before bed to prevent night waking due to urination.
Dosing:
1-5g/day in tea
#3 Lemon Balm {Melissa officinalis}
To promote sleep and relieve anxiety, - generally considered safe during pregnancy
Patients with thyroid disorders or taking thyroid medication should avoid using Lemon Balm during pregnancy due to the theoretical risk of reducing thyroid function from this herb. {but highly unlikely}
The yummy lemony flavor is known to lift your spirits, reduce stress, headaches, ADHD, and SAD, and enhance your sleep.
#4 California poppy {Eschscholzia californica}
It promotes sleep, relieves anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider the tincture for short-term use if you cannot sleep and only in the 2nd and 3rd trimesters.
#5 Passionflower {Passiflora incarnata}
Used to quiet the mind, promote sleep, and relieve anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
This is for the mom who cannot "shut off" her mind at night.. You lie thinking about the day. It's like a radio station is turned on, passionflower is the off button.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
#6 Skullcap {Scutellaria lateriflora}
Used for headaches, insomnia, stress, and tension, promotes sleep, relieves anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider using it if you're nervous, agitated, and have muscle spasms. You may be grinding your teeth and have restless leg syndrome.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
Dosing:
Take 30 drops of tincture in 1/4 cup of water; 1-2x before bed, for short-term use only, or drink a cup of tea with a dash of skullcap in the tea.
#7 Valerian {Valeriana officinalis}
It promotes sleep, relieves anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
Dosing:
Take 30 drops of tincture in 1/4 cup of water; 1-2x before bed, for short-term use only.
#8 Cramb bark {Viburnum opulus} & Black haw {Viburnum prunifolium}
Not necessarily a nervine; Cramp bark and Black haw can ease cramping and pain in the pelvic region, reducing the anxiety that may occur with this cramping.
These two botanicals have a long history of use for spasmodic muscle discomfort.
During pregnancy, they have traditionally been used to relieve symptoms of restless legs in the legs, back, and particularly the calves.
You may also want to ask your doctor about adding Mg to your diet.
Considered generally safe during pregnancy and works amazingly fast for postpartum cramps and PMS.
Dosing: no more than 5ml/day total
Watch this video to learn more:
Anxiety Attack During Pregnancy
If you're experiencing anxiety attacks, it's time to address them now.
Make exercise a priority for you
Write nightly about your worries
Practice breathing and meditation
Make sleep a priority as well
Make a tea of Chamomile, Lemon Balm, with a dash of Lavender to sip on most days
Consider seeing a therapist as well to talk about your concerns and/or trauma
Pregnancy Anxiety At Night
To reduce anxiety at night, consider incorporating a nightly routine
Create a safe, comfortable sleep environment with blackout curtains and a sound machine
Try yoga, more specifically yoga Nidra, before bed
Take a warm bath an hour before bed and add 5-7 drops of Lavender essential oil or rose oil
Get into bed for 30 min. before sleep, and journal or read a book
Have your partner give you a massage before you go to sleep
Eat a light snack before bed
Avoid caffeine, television, and spicy meals within 2 hours of sleep
And, I'd like to applaud you for reaching out and seeking natural remedies for anxiety. If you’re looking for more private guidance, schedule a call to see how I can support you.
Conclusion
Motherhood can be very stressful, and herbal remedies can support you immensely. Starting to integrate the botanicals now, during pregnancy, you can get your body used to coming out of fight-or-flight and into the rest and digest nervous system, where you'll teach yourself how to feel calm when things get challenging. Please know that anxiety could stem from having the MTHFR gene, so note the more reading area below and consider reading that post to prevent postpartum anxiety and depression.
Your body has a great capacity to heal, and consider asking for help now, so that you are prepared when the baby comes. If you're looking to prevent postpartum depression and anxiety, make sure you grab your free road map here to learn how.
xo
Tara
P.S. Watch this video to recap:)
References
American Herbal Products Associations; Botanical Safety Handbook
Bone & Mills: Principles and Practice of Phytotherapy
Aviva Romm: Botanical Medicine of Women’s Health- Categories from the German Commission E.
Brinker, Francis: Herbal Contraindications and drug interactions
More Reading
