Addressing Fears: Transforming Anxiety into Birth Empowerment

Your due date is approaching—exciting, right? But also kind of terrifying, wouldn't you say? Your feeling this way is normal. After all, as they get closer to birth, most mothers-to-be feel a mix of emotions. Anxiety is commonly one of them. But the thing is, you don’t have to let it take over. Instead, you should strive to turn the fear into something that lifts you, not drags you down. With that in mind, today, we're covering the topic of transforming anxiety into birth empowerment and bringing with it strategies to help you feel more grounded and prepared for the big day.​

Why do women feel anxious before giving birth?

About 78% of women experience some level of anxiety before birth.
According to a study published by BMC Pregnancy and Childbirth, expectant mothers typically fear:

• Labor pain
• Complications
• The unknown

Meanwhile, anxiety around childbirth is usually a product of three factors:

1. Physical
2. Emotional
3. Societal

Maybe you've heard a few too many scary labor stories.

Or you're feeling the weight of expectations for the "perfect" birthing experience.

It’s natural to feel this way, but you must learn how to manage it.
​
You must also acknowledge that pregnancy and mental health go hand in hand. In truth, your emotions can impact how you experience birth physically. You don't have to figure it all out alone, though. You can use practical tools to transform these anxious feelings into something empowering. Tools that will have you walking into the delivery room feeling much more like a warrior and a lot less like a worrier.

Transforming anxiety into birth empowerment: How to

We’ve covered why so many women feel anxious before giving birth. But now's the time to talk about how to turn the emotions around.
​
The following section won't focus on eliminating anxiety altogether, though. Rather, it will focus on transforming it into something that fuels your confidence.

1. Educate yourself

As we mentioned, the unknown is one of the biggest sources of fear. The more you know what to expect, the less scary it becomes. So, how do you get rid of the fear of the unknown? By learning as much about the birthing process as you can.

Take a childbirth class, read up on labor stages, or talk to your doctor or midwife about any concerns you have. Knowledge turns the unfamiliar into something you can understand, and once you understand it, it becomes far less intimidating.

2. Create a birthing plan—but stay flexible

​A birthing plan is your way of communicating how you'd like things to go during labor and delivery. It can give you a sense of control over what’s happening. Just remember that labor can be unpredictable. 
​
That said, have a plan, but be open to adjustments. This mindset alone can reduce anxiety because you’re prepared for different scenarios, not just one perfect outcome.

3. Practice relaxation techniques

Breathing exercises, meditation, or even simple visualization techniques can work wonders for calming your mind. Try practicing deep breathing or progressive muscle relaxation daily so that these techniques feel natural when labor comes. Visualization—where you picture a smooth and positive birth—can help you switch from feeling scared to empowered.

4. Surround yourself with support

Your sense of empowerment increases when surrounded by people who care and understand your needs. So, don't hesitate to lean on your partner, family, friends, or even a birth doula if need be. Having someone in your corner is often enough to boost your confidence.

5. Focus on what you can control

There are plenty of things you can’t control during birth, but there’s also plenty you can.
Instead of stressing over every little "what if," focus on what’s within your power -- your mindset, breathing, and people around you. Doing so helps you reclaim a sense of calm and control.

6. Use positive affirmations to empower your birth experience

Words have power, so why not use them to your advantage?

Positive affirmations can help reshape your mindset, reminding you of your strength and capability.

With that in mind, repeating phrases like,

“My body is capable,”
​or
“I am strong enough for this,”

​can be a mental game-changer when anxiety shows itself.

7. Take care of yourself physically

Just like in all aspects of life, your physical health is a large factor in your mental well-being, and pregnancy is no different.

Walking, prenatal yoga, swimming, and other forms of exercise can easily decrease stress and anxiety.

​Keeping your body active will not only make you feel better mentally but can also prepare you physically for labor challenges. Taking care of yourself is a way of nurturing your body for the big day ahead, which is a natural way of transforming anxiety into birth empowerment.

8. Trust your body

Your body knows how to give birth, even when it doesn't feel like it. Millions of other women have gone through the process, meaning your body has the power to guide you through it, too. By believing in it and its natural capabilities, you may just help free yourself from some anxiety. If only for the time being.

You've got this

In the end, do not fear childbirth. Embrace it. Yes, it will be uncomfortable. But you know what to expect, and you are prepared with advice on transforming anxiety into birth empowerment. Give it a try, and as the day draws closer, remind yourself that you are capable and much stronger than you think.

---

​Photos used:
https://unsplash.com/photos/woman-in-gray-and-white-floral-shirt-sitting-on-bed-R5yoJSYDDfI 
Sources:
https://bmcpregnancychildbirth.biomedcentral.com/ 
https://www.scopus.com/record/display.uri?eid=2-s2.0-0036091068&origin=inward&txGid=4201d09ebd1f8ebd1a2282560d01dcf0