7 Effective Ways To Deal With Stress During Pregnancy
Pregnancy is a time of many changes. Your family is changing, your environment is changing and even your body is changing. While some of these changes are positive, they can be a great source of stress as you enter a terrain of uncertainty. Experts suggest that easing stress can be the key to a healthier pregnancy. We bring you 7 effective ways to successfully deal with stress as you await the arrival of your little treasure.
Why is dealing with stress so vital?
Effectively managing stress is key to having good mental health, whether you are pregnant or not. However, this is even more important during pregnancy because high-stress levels do not only affect you but your baby as well. Stress can increase the odds of having a premature or low-birthweight baby. Typically, babies that are born too soon or tiny are at risk of developing health problems. In some very extreme circumstances, stress has been linked to miscarriage.
How can I cope with stress during pregnancy?
The good news is that there are so many fantastic ways to reduce stress. It all depends on your needs and what you feel comfortable with. To give you some ideas, we offer 7 useful tips to tackle your worries and negative thoughts so you can fully enjoy your pregnancy.
1. Get enough sleep
Sleep is fundamental as it supports your physical and mental health. It also supports your pregnancy. According to John Hopkins University, when you don’t get enough sleep, immunity is compromised, increasing your risk of getting ill. It also worsens symptoms of depression, high blood pressure, and migraines. And there’s more! Plenty of sleep aids brain plasticity, the brain’s capacity to change and reorganize itself as we learn, experience, and adapt.
If you are already a parent, you know that sleeping well is easier said than done. When you are pregnant, uncomfortable symptoms (nausea, increased urination, joint pain, etc) and your growing belly make sleep a difficult ordeal. If you are having issues, try sticking to a regular sleep schedule, avoiding heavy meals before bedtime, and doing at least 30 minutes of exercise per day. During the third trimester, you can try to sleep on your left side and use pillows to avoid back pain.
2. Inform yourself about pregnancy and parenting
You might be losing sleep or stressing out about what lies ahead, especially if you are a first-time parent. Prepare yourself as best as you can by reading about pregnancy and baby care. The great thing is that you have plenty of options! Start by reading reputable sources online, borrowing a book from your local library, or talking to your pediatrician. Signing up for prenatal classes is another excellent idea. You might find free classes that will inform you of what to expect during labor day, birth, and newborn care. Knowing more about what to expect will increase your confidence and reduce your stress and anxiety about this future life chapter.
3. Ask for help
Pregnancy is a stressful time and this is something most people intuitively know. So, don’t be afraid to ask for help! You’re gonna need plenty of love and support from your friends and family during this wonderful period. If you’re struggling with your regular chores because you are too exhausted or busy, ask a pal to lend you a helping hand. You can promise to return the favor once you are free. And, if you are seriously struggling with stress or your health in general, don’t hesitate to seek professional help.
4. Organize yourself beforehand
Picture the following scenarios. You have to stay a couple of extra days at the hospital but have no fresh change of clothes, and somebody must rush home to get you all you need. Or, your baby is finally home, but the diapers you bought ran out quicker than you thought. Now, you have a crying and uncomfortable baby. Sounds stressful? You bet! The best thing to prevent this is by preparing properly with plenty of time.
A few months before the delivery date, organize your home and get all the things you will need to welcome your baby. We are talking about preparing your hospital bag, optimizing the nursery room, setting up baby changing stations, and stocking plenty of supplies (bottles, wipes, diapers, etc). If you don’t have a clue where to start, check out our very helpful checklists!
5. Go for a swim
Your body feels much lighter in water. Your movements are fluid and easy. So, expectant mothers may feel agile for the first time in months. Talk about relaxing! But it is not just relaxation, swimming is also highly beneficial for your health. Swimming promotes circulation and can help reduce the swelling of your limbs. If possible, go swimming a couple of times per week. You’ll surely notice a positive difference.
6. Schedule some “me time”
Scheduling leisure time during such a busy period of your life may sound counterproductive. But, in fact, this is exactly what you need! Preparing for your baby’s arrival while meeting everyone else’s expectations is very stressful. You deserve time off to recharge your batteries and let go of your worries. And what better way to do so than by doing the things you love? Indulge in your hobbies and passions. Exercise, read a book, go for a massage, or have dinner at your favorite restaurant. After birth, you won’t have much time for doing these things — your baby will be a handful. Take advantage of all the free time you have while you can.
7. Meditate
Meditation is known for helping us cope with stress, enabling us to relax, enhancing our peace of mind, and increasing our awareness about the present moment. For pregnant women, who go through a wide range of emotional and physical changes, meditation can make a positive impact. Studies suggest that meditation can help to cope with some of the most typical symptoms of pregnancy. A study with 31 pregnant women asked its participants to engage in breathing meditation and body scan meditation for 8 weeks. They learned how to cultivate their focus and awareness, particularly on their aches, feeling of their belly, and anxieties about labor. By the end of the study, the moms-to-be reported less anxiety and negative feelings like distress and hostility.
Here’s a quick breathing meditation for beginners or for those who would like a “warm out” before their regular practice.
- Sit down in a comfortable position.
- Close your eyes.
- Inhale through your nose for 5 or 10 counts, then exhale for the same amount.
- Focus on the sensation of your breathing and how it flows through your body.
If your mind starts wandering, don’t worry! Simply acknowledge your thoughts with kindness and without judgment. Then, go back to your breathing practice.
Need a hand? Listen to our “9 months” audio sessions to ease stress, promote sleep, and connect with your little one before delivery. And, if you have time to spare, check out our “Coping with Anxiety and Depression during Pregnancy” masterclass.
