The journey of pregnancy and childbirth is often described as one of life’s most transformative experiences. However, it can also bring about a range of emotions, including anxiety. Perinatal anxiety, which encompasses anxiety disorders experienced during pregnancy and the postpartum period, is a common but often overlooked issue that affects many expecting and new mothers. In the next few minutes, we will explore how affirmations, as well as cognitive behavioral therapy (CBT) can be powerful tools in managing perinatal anxiety, promoting mental well-being, and fostering a positive pregnancy and postpartum experience.
Understanding Perinatal Anxiety
Perinatal anxiety refers to excessive worry, fear, or apprehension experienced by mothers during pregnancy and the postpartum period. While it’s natural to have some concerns during this time, perinatal anxiety goes beyond typical worries and can significantly impact a woman’s daily life and well-being.
Factors contributing to perinatal anxiety may include hormonal changes, a history of anxiety disorders, life stressors, and concerns about the health and well-being of both the mother and the baby. It’s crucial to recognize the signs and symptoms of perinatal anxiety, which can vary from person to person, to seek appropriate support.
The Role of Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is a well-established therapeutic approach that has proven effective in treating anxiety disorders, including those experienced during the perinatal period. CBT focuses on identifying and challenging negative thought patterns and behaviors, ultimately helping individuals develop healthier coping strategies.
In the context of perinatal anxiety, CBT can be particularly beneficial. A trained therapist can work with an expectant or new mother to address her specific fears and worries related to pregnancy and childbirth. By understanding the underlying thought processes and learning techniques to manage anxiety, CBT can empower mothers to regain control over their emotions and reduce anxiety levels.
Affirmations as a Complementary Tool
Affirmations are positive statements that can be used to challenge and replace negative thoughts. They serve as a powerful complementary tool to CBT in managing perinatal anxiety. Affirmations are simple but effective ways to shift one’s mindset, over time building new habits of thought and belief, that inevitably will foster deep and lasting sense of empowerment and positivity.
Expectant and new mothers can create personalized affirmations to address their unique concerns and fears. For example, if a mother is anxious about the labor process, she might use an affirmation like, “I trust my body’s ability to give birth.” Repeating such affirmations regularly can help shift her focus from fear to confidence.
Practical Tips for Using Affirmations and CBT
1. Identify Your Triggers: Work with a therapist to identify the specific triggers and thought patterns that contribute to your anxiety.
2. Create Personalized Affirmations: Craft affirmations that resonate with you and address your concerns. Make them positive, present-tense statements.
3. Repeat Regularly: Incorporate affirmations into your daily routine. Repeating them regularly, especially during moments of anxiety, can be powerful.
4. Practice Mindfulness: Learn mindfulness techniques through CBT to stay grounded in the present moment and reduce anxiety.
5. Seek Professional Help: If perinatal anxiety is significantly impacting your daily life, don’t hesitate to seek help from a mental health professional who specializes in perinatal mental health.
Perinatal anxiety is a common and often challenging experience for many expectant and new mothers. However, it’s important to remember that there are effective tools and treatments available to manage and alleviate this anxiety. Combining cognitive behavioral therapy (CBT) with personalized affirmations can provide a holistic approach to mental well-being during the perinatal period. By addressing negative thought patterns and promoting positive self-belief, mothers can empower themselves to navigate this transformative journey with greater confidence and joy. Remember, seeking help is a sign of strength, and support is always available for those who need it.
Often, as we enter the season of becoming a mother, our own experiences as daughters bubble to the surface. Some of the insecurities that may come out in our cognitions and fears about our own ability to mother may be responses to hurts we have walked through in previous seasons of life. Moving into motherhood can be a beautiful time of self-exploration and healing from past hurts. Grab a therapist to guide you, as this work can feel overwhelming to do on our own.
At Steadfast Christian Counseling, we offer six-week group cohorts to address this very thing. We would love to walk with you. Our next group starts on November 6 th . Visit steadfastchristiancounseling.com/newmomsgroup to learn more.
This article was written by Jessie Evans. Jessie is a psychotherapist and the founder of Steadfast Christian Counseling in Charleston. Jessie is certified in perinatal mood and anxiety treatment, a mom to five kids, one dog, and one cat, and is passionate about helping new moms navigate this beautiful and challenging season of life.