Is everything normal with my body? What if I do something that might harm the baby? Can I handle childbirth? Will there be enough money to buy everything the baby needs? These and other questions may be haunting you.
The cycle of disturbing thoughts is exhausting. It's natural to worry about the future, when worries take up too much space in your brain, there are some proven strategies you can use to improve your quality of life.
Recognize it's ok to be anxious
Worry is inherently a beneficial mechanism. Moderate anxiety in many cases helps us cope with difficulties. It helps us take into account potential hazards and avoid unwanted consequences.
Evolutionarily, our brain is still pretty similar to our cavemen ancestors. Then the world was full of dangers, so anxiety was very useful. After all, you never know at what moment a tiger will jump out of the bushes. These kinds of predators seldom prowl in our cities, but the habit of being always on the alert has remained [1]. And during pregnancy, the worry center of our brain is activated with renewed vigor, because we are thinking about the future of our offspring [2].
Separate yourself from your worries
You and your thoughts are not the same thing. Sometimes your mind wanderings do not reflect your personality or beliefs at all. Imagine that your brain is a little puppy that barks every time someone passes by the house. The puppy is trying to help you, but his barkings are not always justified [1].
Challenge your thoughts
You have a choice: accept or reject the worry that has arisen. Often dark scenarios that are conjured by your imagination don’t hold up to scrutiny. Whenever the thought of impending danger looms, ask yourself:
How much do I really believe this might happen?
Are there any logical reasons this may happen?
What says otherwise?
If the concern is about something very specific, then consider how you would advise a friend with the same concern. Just a few simple questions can help you achieve a new outlook on your situation [3].
Take time to worry
Choose 20-30 minutes a day and devote them exclusively to your worries. You can choose any time except late at night. During this time, think purposefully about what is bothering you. You can even choose a special place where you will do it. If a disturbing thought appears at a different time, write it down and tell yourself that you will think about during the allotted time. This simple ritual can help you concentrate on being present in the moment and not be distracted by worry [3].
Only worry about what's happening now
Anxieties are often directed towards the future and are out of touch with reality. Sometimes they are so strong that they impede your ability to get things done. If your worries get in the way of your day-to-day activities, try saying to yourself this phrase: “In the next two hours, I will be doing this. I will solve the problems of the future later. My future self will know how to solve them." Likely, the worry may arise again. If so, gently return your mind to the present moment again [1].
Learn to recognize your feelings
Anxiety can arise when you continually avoid painful emotions [3]. To cope, you need to learn to notice them. Every morning and evening, ask yourself how you are feeling. Is something bothering you? Are you feeling annoyed or angry? What caused these feelings? Just recognize your feelings without commenting on them. This exercise does not need to be drawn out: it is good to do it, for example, while brushing your teeth [1].
