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Here are 8 things you can do to help you cope with early pregnancy anxiety during the first trimester according to our Naytal Psychologist. 

How to manage pregnancy anxiety during the first trimester

Isn’t pregnancy supposed to be a time of joy? Then why do I feel anxious?

Pregnancy is a time of tremendous change. Some of these feelings and sensations are welcomed, while others are downright uncomfortable and scary.

Being pregnant means your body is adjusting and changing in ways you have never experienced before. Internally your hormones are changing, and externally your body is adjusting. So not everything that makes you feel anxious is under your control. 

There is uncertainty with what can happen and you’re trying your best to get on with life as best you can. Of course, you will feel anxious, as well as thrilled and a number of other emotions.

Some degree of worry is natural during [pregnancy](https://naytal.uk/pregnancy-support). After all, the process may be entirely new for you. You may have faced situations in the past, like miscarriage, that give you reason for concern. But if the feeling of anxiety takes over and you are struggling to manage everyday life, it is important to seek some support where you can develop strategies to manage the anxieties.  

Here are eight ways to cope with pregnancy anxiety:
 
### 1. Talk about your pregnancy

One of the toughest and isolating times during pregnancy is the first trimester. If you and your partner are the only people who know that you're expecting, it's natural to feel like you have no one to rely on or talk to when your anxiety takes over.

Remember to keep the line of communication open with people you love and make a mindful decision of who you want support from. If you’re feeling very anxious during your pregnancy, it’s important to tell someone. Your partner, a close friend, or family member may be able to offer support.

[![Get support with your mental health online](https://api.apiblaster.com/v1/space/5Qc6OKkBkFLskCH:PCBgFVoVfWproj3/media/RiFz3uLRkEMYu8r/download?s=39566745a8179088ce2b1c9037100ce9)](https://naytal.uk/services/mental-health)
 
### 2. Find a release
 
You can try activities for your mind or body that support your stress levels such as meditation, massage therapy, deep breathing exercises, acupuncture, prenatal yoga and even taking a bath! 

You may also find that writing down your thoughts and feelings helps you organise or prioritise your worries. You can track different triggers to share with your partner, therapist or doctor too.
### 3. Rest!

Another important factor is to make sure you’re getting enough sleep. We underestimate the importance of sleep on our mood and especially towards our overthinking thoughts. Making sleep a priority may help significantly with your anxiety symptoms.
 
### 4. Don’t compare yourself

Remember anxiety during pregnancy is common and it is highly individual, so what may help your friend may not be the thing that will help your worries.

It is so easy for us to fall down a rabbit hole and think “what is wrong with me?”. But whether this is your first child or fourth child, your pregnancy will be different, and you will be having changes that you have never experienced before. Be patient with yourself and offer yourself compassion.

### 5. Choose your sources for information wisely
 
It is important for mums to learn as much as they can, but there needs to be a balance. There is so much information about pregnancy anxiety available online – so be mindful of how much you are consuming. 

Putting every question you have into Google can do more harm than good, especially if you are already feeling anxious. Not all online sources are reliable or come from a trusted source. Please be mindful of what you are reading and where it comes from.

### 6. Focus on staying healthy
 
Making small changes during pregnancy will help you and baby be as healthy as possible. Try to focus your energy on what you can control, instead of looking elsewhere. For example, things like your diet, exercise, and the amount of rest you are having. 

These foundations can really help you with your mental health on a daily basis. Eating healthy and participating in regular exercise will help you feel better both physically and mentally.
 
### 7. Practice self-care

When there is so much focus on the baby we can forget about ourselves. This is why self-care is so important; it gives you space, focus and clarity to re-connect. It can also be difficult to listen to your body if prior to pregnancy you have always been active and you can often feel disappointed and annoyed with yourself. 
 
Schedule in your self-care time to help you stay on track and most importantly listen to your body. Remember there's a lot going on in and out of your body when you're pregnant, especially during the first trimester, so if you feel like you need a break, take one. 

If you feel tired and need to take a nap, take it. If you cannot make a scheduled yoga class because you feel exhausted, rearrange it. If you don’t feel up to meeting with friends, cancel and say no. Your wellbeing comes first. 
  
### 8. Connect with additional mental health resources

You should never feel embarrassed about sharing your thoughts and feelings, especially if they concern you. If you are really struggling with pregnancy anxiety then please do reach out to speak with your GP or another service that could help. 

The sooner you get help, the sooner you’ll be able to gain peace of mind for your health and the health of your growing baby. Beyond referral to a therapist, there may be medications you can take to ease your most severe symptoms. 

There can be a stigma around going to therapy for support, but by developing tools and becoming resilient, it will help you on your ongoing journey into motherhood. 

**Want to speak to someone about anxiety during pregnancy? Book a consultation with our [pregnancy and postnatal therapists](https://naytal.uk/services/mental-health) who provide counselling online at a time that suits you.**

Here are 8 things you can do to help you cope with early pregnancy anxiety during the first trimester according to Naytal Psychologist. 

8 Ways to Cope with Early Pregnancy Anxiety

Here are expert sleep consultant shares ten possible reasons why your baby wakes up every hour and some top tips to settle them back to sleep.

Baby wakes up every hour? Try these top tips

Like most parents, you're probably wondering why your baby might wake up every hour at night. Trying to get your little one to sleep at night time can be frustrating and exhausting. But don't worry, you're not alone. 

Many babies wake up multiple times during the night and there are a number of common causes.

Here are ten possible reasons why your baby wakes up every hour and some top tips to settle them back to sleep.

## 1. Baby is hungry

A baby's stomach is tiny and can only hold a limited amount of food. So it's not surprising that many babies wake up every few hours during the night to feed.

**Tip #1:** If your baby is waking up every hour to eat, try feeding them regularly during the day between naps, and offer a top-up feed about 15-20 minutes before bedtime.

## 2. Baby is teething

Teething can be painful for babies and can often disrupt their sleep. If your baby is teething, you might notice them waking up more at night or taking shorter naps during the day.

**Tip #2:** To help soothe your baby's pain, try giving them a teething ring or toy to chew on, and massage their gums with your finger during the day and as part of their bedtime routine.

[![Need help with your baby's sleep? Speak to a baby sleep expert](https://api.apiblaster.com/v1/space/5Qc6OKkBkFLskCH:PCBgFVoVfWproj3/media/36tfs18GT6UcCr-/download?s=7d10db20e5fb4e62073940ac3309188c)](https://naytal.uk/services/sleep)

## 3. Baby is unwell or has physical discomfort

If your baby is unwell, they may be waking up more at night as their body fights off any illness. Some babies also struggle with staying asleep because of physical discomfort, including excess gas, reflux, allergies, or health conditions like eczema.

**Tip #3:** If you think your baby is unwell, check for signs of a high temperature of 38°C and contact NHS 111, your GP, or your Health Visitor if you're worried.

## 4. Baby is too hot or too cold

If your baby is too hot or too cold, they may wake up more at night as their body tries to regulate their temperature.

**Tip #4:** Try to keep the room at a comfortable temperature for your baby. Babies prefer a cooler room temperature between 16°C to 20°C for sleeping. 18°C is ideal.

## 5. Baby is overstimulated

Babies can quickly get overstimulated. If exposed to too much bright light, loud noise, or activity before bedtime, they may find it harder to wind down at night.

**Tip #5:** Try to avoid white or blue lights before bed, including any type of screen-based devices that increase our cortisol levels and wake us up. It's best to create a calm and relaxing environment for your baby to sleep in and use amber lights before bedtime and when you're doing a nappy change at night.

Read our guide on [how to make your baby’s room darker for a better night sleep](https://naytal.uk/blog/how-to-make-room-dark-for-baby).

## 6. Baby is overtired

Overtiredness in babies generally results in poor sleep quality. Babies can have difficulty falling asleep and staying asleep at night.

**Tip #6:** Try to create a consistent bedtime routine for your baby, watch their awake windows, and aim to put them down to sleep while they're still awake. This will help avoid the baby getting overtired and make it easier for them to fall asleep independently.

## 7. Baby has separation anxiety

As your baby becomes more aware of their surroundings, especially if they're seven to nine months old, they may experience separation anxiety when you leave them to sleep. This can often result in your baby waking up during the night crying or fussing.

**Tip #7:** To help ease your baby's separation anxiety, try staying in the room with them until they fall asleep or sleep in their room with them for a few nights.

## 8. Baby is going through a developmental leap

During a baby's first year, they will go through several "growth spurts" or "developmental leaps". These periods of rapid brain development can often result in your baby waking up more at night as they adjust to the new changes.

**Tip #8:** If you think your baby is going through a developmental leap, try offering them extra cuddles and reassurance. You should also make sure your baby gets the recommended amount of sleep for their age throughout the day and try baby massage as part of their bedtime routine to help them feel more comfortable.

## 9. Baby is cycling between sleep stages

Once babies are no longer newborns, their sleep patterns shift, and they start to sleep in four sleep stages split into REM and Non-REM sleep. In the period of lighter sleep, babies can show signs of wakefulness like jerky movements, muttering sounds, and stirring slightly.

**Tip #9:** Sometimes, it is best to hold back, observe your baby and try not to disturb them by intervening too soon. They may just be transitioning into a deeper sleep stage all on their own.

## 10. Baby relies on parents to help them fall back asleep

From about five months, babies can better connect their sleep cycles and stay asleep for longer periods. That being said, it is normal for babies to wake between sleep cycles which last about 60 to 90 minutes depending on the age of the baby.

Babies who are five months or older, and fall asleep independently at bedtime, generally have less trouble falling back asleep on their own when waking in between sleep cycles at night.

However, babies who rely on sleep-onset associations that require their parents’ assistance may have trouble settling upon waking at night. These associations may include being given a dummy or being fed to sleep.

**Tip #10:** Help your baby fall asleep independently for naps and bedtime using gentle sleep coaching methods.

**Want to speak to someone about baby sleep? [Book an appointment](https://naytal.uk/services/sleep) with one of our sleep consultants at a time that suits you to get specialist advice with any concerns.**

### References 

Martin, J., Hiscock, H., Hardy, P., Davey, B., & Wake, M. (2007). Adverse associations of infant and child sleep problems and parent health: an Australian population study. Pediatrics, 119(5), 947–955. https://doi.org/10.1542/peds.2006-2569

Here are ten possible reasons why your baby wakes up every hour and some top tips to settle them back to sleep.

Why Does My Baby Wake Up Every Hour?

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