Building your support network
- Talk it out: Sharing worries with your partner, a friend, or another parent can lighten the load.
- Professional reassurance: Your GP or obstetrician is there for more than check-ups. They can answer questions, ease concerns, and guide you to extra support.
- Find your people: Antenatal classes or online parent communities in Australia can remind you that you’re not alone. Sometimes just hearing “me too” is the best medicine.
Practical tips for a calmer mind
- Prepare for appointments: Write down questions before seeing your GP or midwife so you leave with answers, not new worries.
- Balance daily life: Give yourself permission to slow down. If work or chores feel overwhelming, delegate or delay. It’s okay to do less right now.
- Create soothing rituals: A warm bath, an episode of your favourite podcast, or five minutes spent reading can signal to your body and mind that it’s time to unwind.
When to seek extra help
It’s normal to feel anxious during pregnancy, but if worries become overwhelming or persistent, it’s important to reach out. Perinatal anxiety affects many expectant parents and can show up in different ways. Recognising the signs early and asking for help can make a real difference.
Recognising the signs
- Physical symptoms may include: churning stomach, light-headedness, pins and needles, restlessness, headaches, fast heartbeat, sweating, nausea, or changes in bathroom habits.
- Emotional symptoms may include: feeling tense or unable to relax, sense of dread, constant worrying, fear of the worst, or seeking reassurance excessively.
- Behavioural signs can include: avoiding situations, being overly cautious, or experiencing panic attacks.
When to reach out
You should speak to a healthcare professional if you notice:
- Persistent symptoms despite self-care.
- Anxiety or stress affecting daily life.
- Panic attacks, severe mood swings, or intrusive thoughts.
- Difficulty managing daily tasks.
Your GP, midwife, or obstetrician can refer you to Australian perinatal mental health services, which offer talking therapies, counselling, and, if needed, medication.
Remember: You’re not alone
Pregnancy can be a rollercoaster. Feeling stressed doesn’t mean you’re doing anything wrong. With the right support, you can find calmer moments and care for both yourself and your baby.
Be kind to yourself, you’re already doing one of the most important jobs in the world.
