Pregnancy Anxiety Hack: Discover the Magic of 'Worry Time' for New Moms
As a perinatal psychologist in New York, I've seen firsthand how anxiety can skyrocket during the journey to motherhood. Matrescence - the process of becoming a mother - is a transformative period filled with joy, but also uncertainty and worry. Whether you're navigating pregnancy or adjusting to life postpartum, anxiety can feel overwhelming. "Worry Time" is a simple yet powerful technique can be a game-changer for reducing perinatal anxiety.
Worry Time is a cognitive-behavioral technique that can significantly reduce anxiety by giving you control over when and how you worry. This anxiety coping skill is particularly beneficial during matrescence because:
It provides structure: The perinatal period can feel chaotic. Worry Time gives you a sense of control over your thoughts.
It's time-efficient: New and expectant mothers often feel overwhelmed. This method allows you to address concerns without letting them consume your entire day.
It promotes mindfulness: By consciously deciding when to worry, you become more aware of your thought patterns.
It reduces guilt: Many mothers feel guilty about worrying. This technique gives you permission to worry, but in a contained way.
It improves sleep: By addressing worries earlier in the day, you're less likely to ruminate at night.
Basic Rules for Worry Time:
Pick a time: Choose 15-20 minutes only each day for worrying.
Be consistent: Stick to the same time daily.
Postpone worries: If worries pop up outside Worry Time, save them for later. Write them on a post it, in your phone etc.
Don't solve, just worry: Use this time to think about your concerns, not try to problem solve.
End clearly: When time's up, stop worrying.
Other suggestions: Write it down: During Worry Time, write all your worries.
Be patient: It takes practice to get used to this method.
Start small and be consistent: Begin with just 10 minutes a day and gradually increase if needed. Practice daily for at least two weeks to see benefits.
Remember, becoming a mother is a profound transition. It's okay to have worries, but you don't have to let them control you. By implementing "Worry Time," you're taking a proactive step towards managing your anxiety, allowing you to be more present and enjoy the beautiful moments of matrescence. If you're struggling with persistent anxiety, don't hesitate to reach out to Dr. Hila Sachs at Bloom Parenthood. You're not alone in this journey, and support is available.