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    How to cope with first trimester anxiety

    Suffering from first trimester anxiety? You’re not alone, 1 in 10 pregnant women experience this pregnancy symptom in their first trimester. Here’s how to keep the feelings under control.

    • Talk to your nearest and dearest—it can really help.
    • Don’t feel guilty or embarrassed.
    • Keep active if you can, it’s good for you and baby.
    • Try and rest when needed.
    • Set aside some “me time” at least once a day. Maybe a warm bath or a podcast on a walk?
    • Ask your loved ones for practical help. Cooking, shopping, taking care of kids, whatever helps take a load off.
    • Join a prenatal class or group. Ask your doctor or midwife for suggestions.
    • Take a break from coffee breaks. There’s a recommended limit to caffeine during pregnancy.
    • Eat well. Proper nutrition is essential. Now, more than ever.
    • Make time for self-care. Try complementary therapies, like relaxation massage or meditation. Mindfulness apps are helpful.
    • Have a go at simple breathing exercises for stress.
    • Plan ahead. Writing down small steps each week can help you get back in control.
    • Speak to your doctor about how you are feeling and how your emotions are affecting your sleeping or eating and other aspects of your life.
    • Talk to your doctor about counselling or medication, or both.
    • If you’re feeling overwhelmed about the prospect of becoming a parent, have a look at our checklist to help you emotionally prepare.




    Public Health Agency of Canada. Getting help for depression and anxiety in pregnancy. Accessed August 2020.


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