Everyone experiences anxiety, especially during stressful, life-changing circumstances like an unplanned pregnancy.

When you’re anxious, you might have panic attacks, racing thoughts, a pit in your stomach, or an inability to focus. If you don’t take care of yourself, you can get trapped in your fears, pressures, and emotions.

 Thankfully, there are many easy ways to decrease your anxiety when it becomes overwhelming. These simple practices can help you stay in control of your thoughts and emotions, even in times of stress.

3 easy ways to reduce your anxiety

1. Breathing exercises

Anxiety is both physical and mental. Breathing exercises help you slow your heart rate, telling your body that you’re safe. These signals calm your brain as well. Rather than staying hyper-alert as it watches for danger, your mind will release your anxiety and relax.

Try anxiety-reducing breathing exercises such as:

  • Breathing in through your nose and out through pursed lips, like you’re blowing out a candle
  • Breathing in, holding it, breathing out, and holding it, counting to four with each step



Praying and practicing good self-talk can help center your mind as well. You might also find that changing your position or moving around will release even more stress.

2. Journaling somewhere private

Journaling helps you order your thoughts and keeps them from swirling through your head. Write down your fears, stressors, and worries. When you’re done, read through them. You can then see if these thoughts are as overwhelming as they seemed in your head.

Additionally, list your potential next steps. This helps you think through your options, revealing the hope your anxiety was hiding. Writing down the positives in your situation can brighten your outlook as well.



If possible, try to stay away from others while you journal. Being alone gives you space to work through your emotions freely. It also helps you distance yourself from the circumstances that are causing your anxiety.

Be sure to turn off your phone and limit distractions as you focus on this self-care. You can also try taking a bath beforehand or having a cup of tea to further reduce your anxiety.

3. Talk it out

In times of crisis, your brain can be your own worst enemy. You can’t get away from your anxious thoughts, but you also can’t see them clearly enough to see the lies in your worries and fears.

Find someone you trust, who can understand your anxiety, to confide in. Just talking through your situation can change your perspective. It often shows that you have more options and support than you realized as well.

Above all, remember that you shouldn’t make a decision based on someone else’s opinion. Listen to advice, but honor what you truly want and believe is right.

Get answers at Thrive Orlando

If you think you might be pregnant, getting a real answer is the first step to easing your anxiety. Make an appointment for a pregnancy test today to get the information and resources you need to move forward with confidence.

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