9 Months: The Importance Of Taking Care Of Your Mental Health During Pregnancy

Mental Health

Growing a whole new human being is hard work. Your body changes in ways you may have never expected! Along with these changes comes a long list of dos and don’ts. Sometimes, it seems like everything you do could have some effect on your baby. Much of the advice out there focuses on physical health: don’t drink alcohol, avoid sushi, and monitor weight gain. The list is long. However, according to scientific evidence, your mental health during pregnancy is just as important as your physical health.

Why is mental health so important?

First things first — what is mental health? There are lots of definitions out there and it can get confusing. Most experts agree that mental health is much more than the absence of a mental illness. It encompasses cognitive, behavioral, and emotional well-being. So, it plays a huge role in our lives, bigger than you might think. For instance, your mental health influences your personal relationships, career, daily routine, and, basically, your ability to live happily.

How extreme stress during pregnancy affects fetal development

Under stress, your body produces cortisol, the hormone responsible for the “flight or fight” response. Your pulse quickens, your muscles tense, and your breathing speeds up. Of course, stress is a normal part of life, even when you’re pregnant.

Chronic stress, on the other hand, can be concerning. Anxiety or depression caused by challenging romantic or familial relationships may cause chronic stress. Financial and work-related worries can also affect your emotional health while pregnant. Sadly, this type of extreme stress can have adverse effects on your baby’s development.

According to a study by researchers from the University of Zurich, the placenta produces the hormone responsible for cortisol, which can cross into the amniotic fluid. While scientists haven’t pinpointed the exact reasons why this occurs, they found a correlation between chronic stress and physical outcomes such as preterm delivery and low birth rate. Furthermore, other studies also show a connection between stress and neurological outcomes, including the increased risk of ADHD and cognitive problems.

Six natural ways to relieve stress during pregnancy

Unfortunately, we live in stressful times. Therefore, taking care of your mental and emotional health is more important than ever. Here are six ways you can relieve stress and build inner resilience during pregnancy:

1. Stay physically active

Your emotional health is just as important as your physical health during pregnancy. Luckily, standard self-care for pregnant moms can often tick both boxes at the same time. Physical activities such as yoga for moms-to-be, walking, swimming, and dancing, don’t just help your body; they help your mind, too. You might find stress relief in the social aspects of a group class with other expectant mothers. Or, you might prefer to relax with your thoughts while swimming laps or taking a walk alone. Of course, you’ll want to get the OKAY from your doctor before starting any type of exercise routine.

2. Avoid unhealthy habits

Avoiding unhealthy habits such as smoking and drinking is a must for keeping you and your baby healthy. By kicking these habits early on, you’ll not only be taking care of your body, but you’ll also improve your mental health. Sometimes, drinking and smoking are associated with risky behaviors that jeopardize your mental well-being. You might find you smoke more when you’re stressed out about work. Or that you drink more when you spend time with certain friends. If you can identify the connections between the unhealthy habits and the stressors that cause them, you can take care of two birds with one stone. Reducing the stressful situations that lead you to unhealthy habits in the first place will help you to kick those habits to the curb!

3. Talk it out with your partner or a close friend

Clear lines of communication can go a long way in helping to reduce chronic stress. Do you worry about finances or work? Perhaps your partner can take care of paying the bills and balancing the budget while you’re pregnant. Maybe your employer is open to a flexible work schedule, so you can work part of the week from home and avoid a stressful commute to the office. Do you worry about giving birth and your ability to take care of a newborn? Talk to other moms who can reassure you and help you prepare. Maybe friends or family members can provide meals or help with household chores to give you some relief before and after the baby is born.

4. Do something for yourself

Being pregnant and giving birth requires you to put your baby’s needs first. It can be easy to lose your sense of self in the process. Try to carve out some time every week where you press pause on baby prep and do something just for yourself. Try to choose an activity that makes you feel like you and not like a mom or mom-to-be. Read that book that’s been sitting on your nightstand. Visit a museum. Work on a craft or hobby. Go dancing. While getting a mani-pedi or taking a long bath may feel lovely, it’s not the type of self-care that will “fill your cup.”

5. Practice relaxation techniques

There are many relaxation techniques you can use to relieve stress during pregnancy. Sound therapy, for example, is one of them. Sound therapy is a sensory therapy that uses music, recorded instructions, tones, or a voice to create a healing atmosphere. Plus, babies begin to hear noises from outside the womb at about 23 weeks of pregnancy, so it’s a way to include your baby in a special relaxation practice.

6. Listen to Beginning.com’s audio sessions

Imagine if you could benefit from multiple relaxation techniques at the same time? Well, you can with Beginning.com! Our program features a beautiful library of sound sessions especially designed for pregnancy. Each session combines meditation, natural sounds, and soothing music, making it the most immersive relaxation experience. Listening to our 9 MONTHS audio sessions will help you:

  • Create a healthy and stress-free environment for your baby
  • Build your confidence before giving birth
  • Boost positivity and relaxation
  • Significantly improve sleep quality
  • Strengthen your relationships
  • Connect your mind and body

Self-care while pregnant requires a holistic approach

So make sure to take care of your physical, mental, and emotional health. The tips mentioned above can help you relieve stress while pregnant. However, if you notice they aren’t helping or feel like everyday activities are a challenge, it’s vital to consult your doctor or healthcare provider. Don’t be afraid to ask for help!

Sources

https://www.webmd.com/baby/features/stress-marks#1%231 https://www.sciencedaily.com/releases/2017/05/170529090530.htm https://www.child-encyclopedia.com/stress-and-pregnancy-prenatal-and-perinatal/according-experts/effects-prenatal-stress-child

9 Months: The Importance Of Taking Care Of Your Mental Health During Pregnancy

Pregnancy

Growing a whole new human being is hard work. Your body changes in ways you may have never expected! Along with these changes comes a long list of dos and don’ts. Sometimes, it seems like everything you do could have some effect on your baby. Much of the advice out there focuses on physical health: don’t drink alcohol, avoid sushi, and monitor weight gain. The list is long. However, according to scientific evidence, your mental health during pregnancy is just as important as your physical health.

Why is mental health so important?

First things first — what is mental health? There are lots of definitions out there and it can get confusing. Most experts agree that mental health is much more than the absence of a mental illness. It encompasses cognitive, behavioral, and emotional well-being. So, it plays a huge role in our lives, bigger than you might think. For instance, your mental health influences your personal relationships, career, daily routine, and, basically, your ability to live happily.

How extreme stress during pregnancy affects fetal development

Under stress, your body produces cortisol, the hormone responsible for the “flight or fight” response. Your pulse quickens, your muscles tense, and your breathing speeds up. Of course, stress is a normal part of life, even when you’re pregnant.

Chronic stress, on the other hand, can be concerning. Anxiety or depression caused by challenging romantic or familial relationships may cause chronic stress. Financial and work-related worries can also affect your emotional health while pregnant. Sadly, this type of extreme stress can have adverse effects on your baby’s development.

According to a study by researchers from the University of Zurich, the placenta produces the hormone responsible for cortisol, which can cross into the amniotic fluid. While scientists haven’t pinpointed the exact reasons why this occurs, they found a correlation between chronic stress and physical outcomes such as preterm delivery and low birth rate. Furthermore, other studies also show a connection between stress and neurological outcomes, including the increased risk of ADHD and cognitive problems.

Six natural ways to relieve stress during pregnancy

Unfortunately, we live in stressful times. Therefore, taking care of your mental and emotional health is more important than ever. Here are six ways you can relieve stress and build inner resilience during pregnancy:

1. Stay physically active

Your emotional health is just as important as your physical health during pregnancy. Luckily, standard self-care for pregnant moms can often tick both boxes at the same time. Physical activities such as yoga for moms-to-be, walking, swimming, and dancing, don’t just help your body; they help your mind, too. You might find stress relief in the social aspects of a group class with other expectant mothers. Or, you might prefer to relax with your thoughts while swimming laps or taking a walk alone. Of course, you’ll want to get the OKAY from your doctor before starting any type of exercise routine.

2. Avoid unhealthy habits

Avoiding unhealthy habits such as smoking and drinking is a must for keeping you and your baby healthy. By kicking these habits early on, you’ll not only be taking care of your body, but you’ll also improve your mental health. Sometimes, drinking and smoking are associated with risky behaviors that jeopardize your mental well-being. You might find you smoke more when you’re stressed out about work. Or that you drink more when you spend time with certain friends. If you can identify the connections between the unhealthy habits and the stressors that cause them, you can take care of two birds with one stone. Reducing the stressful situations that lead you to unhealthy habits in the first place will help you to kick those habits to the curb!

3. Talk it out with your partner or a close friend

Clear lines of communication can go a long way in helping to reduce chronic stress. Do you worry about finances or work? Perhaps your partner can take care of paying the bills and balancing the budget while you’re pregnant. Maybe your employer is open to a flexible work schedule, so you can work part of the week from home and avoid a stressful commute to the office. Do you worry about giving birth and your ability to take care of a newborn? Talk to other moms who can reassure you and help you prepare. Maybe friends or family members can provide meals or help with household chores to give you some relief before and after the baby is born.

4. Do something for yourself

Being pregnant and giving birth requires you to put your baby’s needs first. It can be easy to lose your sense of self in the process. Try to carve out some time every week where you press pause on baby prep and do something just for yourself. Try to choose an activity that makes you feel like you and not like a mom or mom-to-be. Read that book that’s been sitting on your nightstand. Visit a museum. Work on a craft or hobby. Go dancing. While getting a mani-pedi or taking a long bath may feel lovely, it’s not the type of self-care that will “fill your cup.”

5. Practice relaxation techniques

There are many relaxation techniques you can use to relieve stress during pregnancy. Sound therapy, for example, is one of them. Sound therapy is a sensory therapy that uses music, recorded instructions, tones, or a voice to create a healing atmosphere. Plus, babies begin to hear noises from outside the womb at about 23 weeks of pregnancy, so it’s a way to include your baby in a special relaxation practice.

6. Listen to Beginning.com’s audio sessions

Imagine if you could benefit from multiple relaxation techniques at the same time? Well, you can with Beginning.com! Our program features a beautiful library of sound sessions especially designed for pregnancy. Each session combines meditation, natural sounds, and soothing music, making it the most immersive relaxation experience. Listening to our 9 MONTHS audio sessions will help you:

  • Create a healthy and stress-free environment for your baby
  • Build your confidence before giving birth
  • Boost positivity and relaxation
  • Significantly improve sleep quality
  • Strengthen your relationships
  • Connect your mind and body

Self-care while pregnant requires a holistic approach

So make sure to take care of your physical, mental, and emotional health. The tips mentioned above can help you relieve stress while pregnant. However, if you notice they aren’t helping or feel like everyday activities are a challenge, it’s vital to consult your doctor or healthcare provider. Don’t be afraid to ask for help!

Sources

https://www.webmd.com/baby/features/stress-marks#1%231 https://www.sciencedaily.com/releases/2017/05/170529090530.htm https://www.child-encyclopedia.com/stress-and-pregnancy-prenatal-and-perinatal/according-experts/effects-prenatal-stress-child

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