Managing Stress During Pregnancy – Pregnancy is a time of emotional extremes for many expectant mothers, and although it’s normal to experience extra highs and lows, it’s not particularly healthy or safe for the baby. Learning strategies for coping with and reducing stress is an important part of preparing for a healthy pregnancy, and will prepare you well for the challenges of motherhood to come.
Try meditation
This ancient practice is a classic for a reason, and an amazingly effective way of keeping calm. The best part is you don’t need to be a meditation pro to get the benefits – even the simplest of practices can have a huge impact on your state of mind. All you have to do is sit in a comfortable position, close your eyes, and count your breaths. You can also download guided meditation recordings in case maintaining concentration proves more difficult than you expected. However you choose to practice, remember to enjoy the serenity of sitting with your growing baby and centring yourself.
Get your regular check-ups
A professional opinion on the health of your growing baby is the best way to shut down any worries about the things that can go wrong during a pregnancy, so make sure to go to each of your regular medical appointments. With each pre-natal ultrasound, you’ll have the reassurance that things are progressing normally and the opportunity to ask any questions you might have about your experience of pregnancy. Having the chance to bond with your partner as you watch your baby grow is just a bonus.
Sleep tight
The process of growing a baby draws heavily on your energy reserves, which goes some way to explain why you might feel tired throughout the day, and why proper rest is so invaluable. Even so, it’s not unusual for expectant mothers to have trouble sleeping due to discomfort or difficulties with temperature regulation. If you find yourself having trouble sleeping, consider buying a pillow specifically designed for pregnancy or, in the second or third trimester, trying out aromatherapy with essential oils like lavender and chamomile.
Ask for help
Every experience of pregnancy is unique, and some days will be more challenging than others. Once you accept that you might not be able to do everything you were doing before, like intense exercise or long working days, you’ll feel more comfortable about cutting yourself some slack, and asking others to do the same. Little things like asking your partner to pick up the groceries or having a coworker take over some of the tasks in your in-tray can make a big difference.
Stick to a healthy routine
During pregnancy is not the time to start counting calories or trying strenuous new exercises, but that doesn’t mean you should give your healthy habits away. Eating nutritious food and maintaining your strength is more important than ever, as an unhealthy diet can lead to health complications for your baby. If you’re unsure what you should be eating or feeling lower on energy than usual, consider asking your doctor to put together a meal plan tailored to your dietary needs. At the very least, knowing you’re giving your growing baby the right nutrition will give you some peace of mind.
Prepare for birth
The idea of bringing a new life into the world fills many mothers-to-be with anxiety and apprehension, but it is possible to manage and minimise these feelings. Birthing classes are a common rite of passage, and can be very helpful in dispelling anticipatory nerves, as well as teaching you and your partner useful techniques to help with pain and stress management during labour.
Consider medication or therapy
Sometimes the stress and anxiety that comes along with pregnancy may be too much to overcome through small lifestyle changes. The option of starting on a new medication during pregnancy may not appeal to many expectant mothers for fear of harming their growing babies, but there are options available which have proven safe and effective. If you do feel the need for medicinal support to lower your stress levels, speak with your doctor about the brands which fit the bill.
Pregnancy can be an incredibly intimate and beautiful experience in a woman’s life, but it is not without its challenges. While stress is a normal response to so many physical and emotional changes, it’s important to explore different options or techniques for finding relief if it becomes debilitating.
