Managing Anxiety and Fear During Pregnancy

Building Birth Confidence

In this very first episode of the Building Birth Confidence Podcast, host Katie, a mental health midwife, antenatal teacher, and hypnobirthing instructor, introduces a compassionate approach to managing anxiety and fear during pregnancy. This episode is designed for those who may have had a difficult or traumatic previous birth and are looking for ways to feel more calm, grounded, and in control as they prepare for this new pregnancy and birth experience.

Katie dives deep into the reasons behind pregnancy-related anxiety, especially after trauma, and offers practical psychological and physical tools to help reduce fear and promote calmness. From understanding how the brain reacts to fear to exploring tools like reframing thoughts, grounding techniques, breathing exercises, and visualisation, this episode is packed with actionable steps to help you feel more confident and prepared for your birth.

What You’ll Learn in This Episode:

• Why fear and anxiety during pregnancy can be heightened, especially after trauma
• How to challenge and reframe negative thoughts to reduce fear
• Practical self-soothing techniques to calm the mind and body
• The power of positive affirmations and visualisation
• Simple breathing and grounding techniques to soothe yourself when you're feeling overwhelmed
• How to use gratitude journaling to shift your mindset from fear to positivity

Timestamps:
00:00 – Introduction to the Building Birth Confidence Podcast
01:48 – Understanding the roots of fear and anxiety during pregnancy
05.14 – Psychological tools for managing anxiety: Reframing thoughts, dealing with "what ifs", and using affirmations
11:28 – The power of visualisation and how to use it to prepare for birth
13:34 – The use of positive affirmations

15:50 – Practical physical tools: Grounding techniques, breathing exercises, and progressive muscle relaxation
20:45 – The benefits of gratitude journaling
22.53 – Final takeaways and practical tips for reducing anxiety
23:26 – Outro and where to find more support

Resources Mentioned:

• Free resources for preparing for birth after trauma - Birthcare with Katie
• Follow Katie on Instagram: @birthcarewithkatie

Connect with Katie:

• Instagram: @birthcarewithkatie
• For more resources and tips, check out the links in the show notes.

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Next Episode:
In the next episode, we’ll be diving into How a Birth Debrief Can Empower Your Next Pregnancy. Stay tuned!